Low Fat Bircher Muesli Recipes

LOW-FAT BIRCHER MUESLI

Though there are a few muesli recipes on this site, this one is unique in its inclusion of wheat germ. This recipe mixes up a big batch that can be stored in an airtight container for a month or so. Though the original recipe comes from fatfree.com, this one has been adapted a bit to suit my tastes.

Provided by justcallmetoni

Categories Breakfast

Time 5m

Yield 3 cups, 24 serving(s)

Number Of Ingredients 7

Low-Fat Bircher Muesli image

Steps:

Combine all ingredients together and store in an air tight container.
For breakfast combine 1/4 cup of the muesli mix with 1/4 cup of water and let soak for 30 minutes. Serve with 1 cup of yogurt and chopped fruit. Diced apples strawberries, bananas and blueberries all work well.
9/14 update: After reading the reviewer comments, I'm changing the directions to a 1:1 ratio of muesli and water. While the 2:1 worked well for me, my oatmeal is an organic super grainy type that may not represent the typical grain. Thank you Paula and Amis for the helpful feedback.

Nutrition Facts : Calories 43.5, Fat 0.5, SaturatedFat 0.1, Sodium 1, Carbohydrate 8.8, Fiber 1.2, Sugar 2.9, Protein 1.5

Ingredients

1/3 cup wheat germ
1 1/2 cups quick-cooking rolled oats
1/2 cup currants or 1/2 cup raisins
1/4 cup dried apricot, finely chopped
1/4 cup dried cranberries, chopped
1/4 cup brown sugar or 1/4 cup honey
1/4 teaspoon cinnamon

MUESLI - LOW FAT, LOW GI, DIABETIC

My doctor gave me this with instructions to eat it every day, and it would lower my sugars, cholesterol, triglycerides, and kick start my weight loss. And he was right, all those things happened. Buy all these goodies as organic as you can, unsalted and unsweetened. When I make it, I leave out the nuts and raisins

Provided by Barefoot Beachcomber

Categories Breakfast

Time 10m

Yield 30 1/2 cup servings, 30 serving(s)

Number Of Ingredients 14

Muesli - Low Fat, Low Gi, Diabetic image

Steps:

Mix all together in a large bowl.
Store in a large, glass jar. (not plastic).
Serve 1/2 cup with skim milk and no fat yogurt, and some stewed fruit or blue berries.
It's a good idea to let muesli sit for a few minutes in the milk, to soften the oats. You can eat it cold or warm it in the microwave.

Nutrition Facts : Calories 177, Fat 7.9, SaturatedFat 1.7, Sodium 7.5, Carbohydrate 22.6, Fiber 5.6, Sugar 2.1, Protein 6.6

Ingredients

1/2 cup ground flax seeds
1/2 cup wheat germ
1 cup wheat bran
6 cups old fashioned oats (not instant nor quick)
1 cup barley, flakes
1 cup rye flakes
1/2 cup unsweetened flaked coconut
1/2 cup raisins
1/2 cup dried cranberries
1/4 cup unsalted pumpkin seeds (roasted)
1 cup sunflower seeds
1/4 cup almonds
1/4 cup ground walnuts
1/2 cup sesame seeds

BIRCHER MUESLI

Essentially oats soaked in fruit juice, or milk, with nuts and fruit, Bircher muesli has a long history, and enough versions floating around to prove it. The original was created in the early 1900s by Maximilian Bircher-Benner, a Swiss doctor. It consisted of oats, grated apple, nuts, lemon and condensed milk and honey, but over time, people have gotten creative with the formula. This version is a choose-your-own-adventure recipe that is great to make ahead in large or small batches. Some recipes call for apple juice or applesauce for moisture, but this version uses creamy Greek yogurt instead. Tahini adds richness, but substitute another nut butter or skip it all together if you'd rather. Swap out the nuts and dried fruit to suit your tastes and what you have. (Dates are especially nice.) Thin individual servings with more milk, if needed, then top with additional fresh fruit, nuts and a drizzle of maple syrup. It's cool, creamy, chewy and crunchy all at once.

Provided by Yossy Arefi

Categories breakfast, brunch, snack

Time 1h10m

Yield 4 servings

Number Of Ingredients 9

Bircher Muesli image

Steps:

In a container with a lid, stir together the oats, yogurt, milk, apples, pecans, tahini (if using), raisins and cherries. Cover and refrigerate for at least 1 hour and up to 4 days.
Stir before serving, and add a bit of milk if it has gotten too thick. Top individual servings with additional fresh or dried fruit, nuts and maple syrup.

Ingredients

1 cup/100 grams old-fashioned rolled oats
1/2 cup/115 grams Greek yogurt (preferably full-fat)
1/2 cup/120 milliliters milk or nondairy milk, plus more as needed
2 medium apples, grated on the large holes of a box grater
1/3 cup/40 grams chopped pecans
2 tablespoons tahini (optional)
2 tablespoons golden raisins
2 tablespoons dried cherries
Any combination of fresh fruit, dried fruit, chopped nuts and maple syrup, for serving

BIRCHER MUESLI WITH APPLE & BANANA

Soaking oats and seeds overnight makes them easier to digest, and the muesli will be extra creamy. Great for a quick breakfast straight from the fridge

Provided by Justine Pattison

Categories Breakfast, Brunch

Time 5m

Number Of Ingredients 8

Bircher muesli with apple & banana image

Steps:

Put the grated apple in a bowl and add the oats, seeds, half the nuts and the cinnamon. Toss together well. Stir in the yogurt and 100ml cold water, cover and chill for several hours or overnight. Spoon the muesli into two bowls and top with the sliced banana, sultanas and remaining nuts.

Nutrition Facts : Calories 405 calories, Fat 18 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 44 grams carbohydrates, Sugar 28 grams sugar, Fiber 7 grams fiber, Protein 13 grams protein, Sodium 0.1 milligram of sodium

Ingredients

1 eating apple, coarsely grated
50g jumbo porridge oats
25g mixed seeds (such as sunflower, pumpkin, sesame and linseed)
25g mixed nuts (such as Brazils, hazelnuts, almonds, pecans and walnuts), roughly chopped
¼ tsp ground cinnamon
100g full-fat natural bio-yogurt
1 medium banana, sliced
25g organic sultanas

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The night before, put the oats, chia seeds and pumpkin seeds into a bowl or container, pour over the milk, and add the maple syrup, vanilla and a squeeze of lemon juice.
Mix well, then cover and pop into the fridge overnight.In the morning, chop the pears into little chunks, sprinkle over the cinnamon and add the sour cherries.
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