16 February 2017

Bircher muesli

bircher

By Erin Dwyer - Research Dietitian

It needs to be remembered that a Low FODMAP diet is:

  1. Not for life, and
  2. For people with IBS
It is not a weight loss diet.

That being said – It is Australia’s Healthy Weight Week this week and to celebrate we have created a Bircher muesli recipe that is both low FODMAP and also a nutritionally balanced, quick and easy breakfast. Studies have shown that including breakfast as part of a healthy diet contributes to maintaining a healthy weight, so a great option for those on a Low FODMAP diet who are concerned about their weight

Bircher muesli was invented by Swiss physician Maximilian Bircher-Benner who hypothesised that a diet rich in grains, fruit and vegetables was more favourable than large amounts of animal proteins. He was right, we get health benefits from grains like oats, which are a good source of soluble fibre (read our post on this here https://www.monashfodmap.com/search/?query=soluble+fibre),and beta glucan (helpful for maintaining healthy cholesterol levels). Bircher muesli can be paired with fruit for sweetness with added micro-nutrient value and dairy for calcium and some protein. 

The traditional Bircher contained apples and honey – high in excess fructose and sorbitol, not such a great option for people following a low FODMAP diet who find it difficult to tolerate these foods. So this recipe is a low FODMAP take on a balanced, healthy bircher. 

Low FODMAP Bircher Muesli

Ingredients:

(Serves 2)

  • 1 Cup rolled oats (~83g)
  • 20 Almonds (~24g)
  • 2 Tbs Pepitas (pumpkin seeds)
  • 2 Tsp Cinnamon
  • 2 Tbs Dried Cranberries
  • ½ Cup milk of your choice (lactose free, almond, rice etc.)
  • ½ Cup water

To Serve

  • Low FODMAP fruit e.g. banana, kiwi fruit, raspberries, strawberries
  • Yoghurt (Lactose free if required)
  • Dash of Maple Syrup

Method:

  1. Place oats and almonds in a food processor and pulse a few times to make the oats smaller. This will improve the texture of your Bircher.
  2. Pour oats and almonds into a bowl and add all other dry ingredients, mix well.
  3. Pour in the milk and water, cover and place in the fridge overnight.
  4. In the morning, scoop out your serve, add a dollop of yoghurt or a splash of milk to loosen the mixture, add some fruit and breakfast is served

Tips:

  • Halve the recipe for a single serve and make it in a jar for a ‘Grab and go’ breakfast.
  • Don’t have a food processor? No problem, use quick oats and flaked almonds instead!
  • This mixture will last up to 4 days in the fridge so double the quantity for some easy meal prep.
Nutrition Information/serve: 145g
Energy 1539kJ
Protein 12g
Fat 16g
- Saturated fat 3.0g
Carbohydrates 38.5g
- Sugar 4.8g
Fibre 5.0
Sodium 25.5mg
FODMAPs LOW



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