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
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.