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
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