n4 nutrition

Chai spiced bircher muesli with apple

Breakfast and brunch, Desserts & Sweet Treats, Low GI, Egg Free
Emily Greenfield
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After all those delicious cooked breakfasts in cold wintery England, its back to bowls of muesli in the morning for me. My fresh start is to reduce the morning kilojoules (kJ) and concentrate on a healthy start to the day - a breakfast low in kJ but high in fibre, protein and low glycemic index (GI) carbohydrate.

The night before:

1 cup traditional rolled oats 

1 tbsp coconut flakes

1 tbsp chia seeds

1/2 tsp cinnamon

1 pinch of the following: ground cloves, ground ginger, 

ground cardamom and ground nutmeg

1 tbsp honey

1/2 cup natural whole milk yoghurt

1/2 cup whole milk or soy milk


In the morning:

1 apple, grated

Handful of pistachio nuts, crushed



In the evening, stir together the oats, coconut flakes, chia seeds, cinnamon, cloves, ginger, cardomom and nutmeg. Mix in the honey, yoghurt and milk and until all combined. Cover and leave overnight in the fridge. In the morning stir in the grated apple and add more yoghurt or milk if you prefer your bircher muesli a little runnier. Serve in two bowls and top 

Nutritional benefits

Muesli is not always better for you than a healthy cooked breakfast, particularly if the muesli is toasted and laden with sugar. Actually, I am a big fan of toasted muesli, but I tend to make it myself as the supermarket/bought versions are very heavy on the fat and sugar. A lower kJ and healthier alternative to toasted muesli is bircher muesli. Bircher muesli usually consists of oats soaked in juice or milk overnight. Soaking oats makes them easier to digest than unsoaked oats and improves the absorption of nutrients from the food. Further, bircher muesli does not require any cooking or addition of oils which makes it a lower kJ alternative to toasted muesli. 

Oats are a low GI cereal grain because they contain high levels of β-glucan, a type of soluble fibre. Like starch, β-glucan is a chain of glucose molecules. However the bonds between glucose molecules in β-glucan differ in spatial arrangement which makes it harder for enzymes to digest. Thus the β-glucan in oats slows digestion and reduces the food’s glycemic potency. 

β-glucan has also been shown to reduce blood cholesterol (you may have seen the advert about porridge oats on Australian TV). Many studies have proven it can reduce cholesterol, possibly by binding with bile acids (which make cholesterol) and excreting them in the faeces. You can read more about β-glucan and cholesterol here. http://heartuk.org.uk/images/uploads/healthylivingpdfs/HUK_factsheet_F09_OatBetaGlucanF.pdf

Milk and yoghurt are rich sources of protein and calcium and the addition of chia seeds to the muesli injects some plant omega 3's into your breakfast.

I absolutely love the taste of chai which is why I have infused my muesli with chai spices. It helps to curb my cravings for a soy chai tea later in the day! I have used full fat yoghurt and dried coconut but you can reduce the kJ further if you wish by using low fat yoghurt and omitting the coconut.



Tracey Emney: Founder and CEO n4 food and health


Our whole family loves this recipe. We often add stewed or fresh fruit depending on the season and a good dollop of yoghurt.
By: Tracey Emney: Founder and CEO n4 food and health
Posted on: 2015-08-05 01:10:22
Chai spiced bircher muesli with apple