banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Bircher Chai Muesli with Banana-Pecan Topping

    Share

    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.

    Advertisement

    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.

    Serves 4.

    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

    Advertisement

    Bircher Chai Muesli with Banana-Pecan Topping

    Advertisement
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Going Pro
    Food

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.