Bircher Chai Muesli with Banana-Pecan Topping
Serves 4
The creation of Swiss physician and raw food proponent Maximilian Bircher-Benner, Bircher muesli (a.k.a. overnight porridge) is the perfect option for hectic mornings when you don’t have time to prepare a pot of cooked porridge. 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 porridge, 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
1 ½ Tbsp (30 ml) chia seeds
¼ tsp (1 ml) ground cardamom
¼ tsp (1 ml) ground ginger
¼ 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
3 tsp (15 ml) pure maple syrup or honey
3 tsp (15 ml) unsalted butter
3 tsp (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 yoghurt, as well as banana-pecan mixture.
Each serving contains: 1503 kilojoules; 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: "Organic Oats", alive Australia #17, Spring 2013
Bircher Chai Muesli with Banana-Pecan Topping
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Roasted Cauliflower with Vinaigrette and Crispy Prosciutto
Enjoy the zippy tang of sherry vinegar, popular in Spanish cooking, and the briny taste of capers in this zesty take on roasted cauliflower. Serve as a tapas side or on a charcuterie board accompanied by a selection of Spanish meats, cheeses, and olives. The smaller, the better The smaller you cut garlic, the more oils you’ll release, providing additional flavour. Looking to achieve more subtle flavour? Slice your garlic rather than crushing it.
Broth and Wine-Braised Cannellini Beans
Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.
Baked Prawns
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.
Lentil Shepherd’s Pie
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.