The creation of Swiss physician and raw food proponent Maximilian Bircher-Benner, Bircher muesli (a.k.a. overnight oats) is the perfect option for hectic mornings when you don’t have time to prepare a pot of cooked oatmeal. Soaking steel-cut oats overnight results in a satiating bowl of chewy goodness. The banana-pecan mixture, which can be prepared ahead of time, is a delicious topping for any oatmeal, but a simple garnish of berries, pomegranate seeds, or chopped apples will also work wonderfully. You can keep the oat mixture in the fridge for a couple of days.
1 cup (250 mL) steel-cut oats
1 cup (250 mL) unsweetened almond milk or other milk of choice
2 Tbsp (30 mL) chia seeds
1/4 tsp (1 mL) ground cardamom
1/4 tsp (1 mL) ground ginger
1/4 tsp (1 mL) ground cinnamon
1/8 tsp (0.5 mL) nutmeg
1/8 tsp (0.5 mL) black pepper
1 tsp (5 mL) vanilla extract
1 Tbsp (15 mL) pure maple syrup or honey
1 Tbsp (15 mL) unsalted butter
1 Tbsp (15 mL) coconut palm sugar or other raw sugar
1 large banana, sliced
1/3 cup (80 mL) sliced pecans
Add oats, milk, chia seeds, spices, vanilla, and maple syrup or honey to glass jar and stir contents together. Secure lid and refrigerate overnight.
The following morning, melt butter and sugar together in saucepan over medium-low heat. Stir in banana slices and pecans; cook, stirring regularly, for 1 minute.
Place oat mixture into serving bowls and top with additional milk or yogourt, as well as banana-pecan mixture.
Each serving contains: 359 calories; 10 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 48 g total carbohydrates (11 g sugars, 10 g fibre); 54 mg sodium
source: “Oats“, alive #361, November 2012