It is important to start the day with a healthy breakfast. Breakfast improves concentration and energy levels and helps maintain a healthy weight by reducing snacking and binge eating.

Bircher muesli is a traditional Swiss recipe developed around 1900 by Dr Max Bircher-Benner. It is a moist muesli based on rolled oats soaked usually overnight with fruit and nuts added.

Oats contain ‘soluble’ fibre which helps lower the blood cholesterol level.

Try making your own bircher muesli with this easy recipe from the Heart Foundation using fresh summer fruits.

Prep time: 10 mins + 1 hour standing Cooking time: Nil

INGREDIENTS

1 apple, peeled, cored and grated
50g toasted flaked almonds
1 pear, peeled, cored and grated
250ml reduced fat milk
2 cups rolled oats
2 mangoes, peeled and chopped
1/2 teaspoon ground cinnamon
1 banana, sliced
250ml pear juice
2 passionfruit
150g reduced-fat vanilla yoghurt

METHOD

1. Put the apple, pear, rolled oats, ­cinnamon and pear juice in a bowl and mix to combine. Allow to stand covered in the refrigerator for 1 hour.

2. Fold through the yoghurt and almonds. Spoon the muesli into ­individual bowls and serve topped with the milk, mango and banana. Then ­drizzle with passionfruit pulp.

NUTRIENTS per serve

Energy              1818kJ (434cal)
Total fat            12.0g (Saturated fat 1.6g, monounsaturated fat 6.5g, polyunsaturated fat 3.0g)
Protein              14.0g
Carbohydrate    68.0g
Fibre                 10.0g

Recipe source: Deliciously Healthy Cookbook
To purchase a copy, visit the Heart Foundation website or call the Heart Foundation on 1300 36 27 87.

Disclaimer:

Please note this information was correct at time of publication.
For up to date information, speak to your doctor.

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