This Coconut Bircher Muesli recipe is the perfect solution for those busy mornings. Or the perfect solution to a morning that isn't busy but you don't want to spend all of it in the kitchen. Either way, it's delicious and easy. The recipe literally has two steps, it's that quick! It can be so refreshing to wake up knowing that breakfast is already made. Bircher muesli is such a versatile recipe. Change it up depending on what you have in the fridge and pantry. I've used coconut milk and coconut yoghurt in this recipe, however you can really use your milk and yoghurt of choice. Also, feel free to swap the almonds out for seeds if you have a nut allergy - pepitas are favourites of mine.
The Nutrient Line Up
By adding almonds and tahini to the oats, it boosts the protein content of this dish. Protein is super important in the mornings as it helps to stabilise blood sugar levels. Stabilising blood sugar levels means reduced sugar cravings. Protein as well as the high fibre content of oats and complex carbohydrates help us to feel full, meaning we should get a good couple of hours before hunger strikes again.
Tahini is not only high in protein but calcium as well. Calcium is well known as being very important for bone density, helping young bones develop, healthy teeth and supporting growth. In addition to these benefits, calcium can also help in controlling blood pressure, protects muscles of the cardiovascular system and promotes a healthy pH balance.
Magnesium is present in many wholegrains, nuts and seeds. It is essential for maintaining a healthy nervous system, reducing muscle cramps and spasms, reducing anxiety and depression as well as promoting a healthy heart. Many people are deficient in magnesium due to the soils being depleted in this nutrient as a result of modern farming methods.
Medium Chain Triglycerides
Coconut contains a fatty acid called medium triglycerides (or MCT's). These fatty acids create energy very quickly and are not much stored in fat deposits in the body. Further to this, MCT's increase thermogenesis (fat burning) and metabolism. For these reasons, this fatty acid can benefit weight loss.
Oats are high in soluble and insoluble fibre, including Beta Glucan. Beta Glucan has been shown to help reduce cholesterol and triglycerides while improving digestive health and bowel regularity. In addition, this amazing compound can help to stabilise blood sugar levels by increasing blood glucose control and improving insulin resistance.
I hope you love this recipe as much as I do! If you try it, pop a comment below with your thoughts 🙂
P.S. If you are struggling with healthy breakfast ideas you might be interested in my FREE 5-Day Veggies for Brekkie Challenge! As part of the challenge you will receive a FREE eBook with five delicious and healthy breakfast recipes. You will also receive daily emails from me with nutritional pearls and a daily mini challenge to help you to boost your overall health. Click here to sign up!
P.P.S The Challenge starts on the 24th Feb.
- ½ cup rolled oats
- ½ cup coconut milk drinking
- ¼ apple finely julienned (cut into matchsticks)
- ¼ tsp vanilla essence or powder
- 1 tblsp linseeds
- 2 tblsp almonds roughly chopped
- 2 tblsp coconut yoghurt
- tahini to serve
- seasonal berries to serve
- Place all ingredients except for the coconut yoghurt into a bowl or jar and mix together well.
- Store in the refrigerator overnight. Before eating, mix through coconut yoghurt and top with seasonal fruit of choice and a drizzle of tahini.