Gluten free Bircher Muesli
This delicious breakfast was introduced by a Swiss physician Maximillian Bircher-Brenner for patient in his hospital. He believed that a diet rich in fresh fruit and vegetables was an essential part of healing therapy. Traditionally the muesli was eaten with orange juice and not milk and the original recipe had far more whole fruit then grains.
Above is the bircher muesli taken from Kamalaya in Koh Samui Thailand. It’s a wonderful blend of fresh rolled oats, seeds, fresh seasonal fruit mixed with a little natural yoghurt and it’s one of the most popular meals served during breakfast.
I love making my own Bircher style natural muesli from both whole oat groats, steel cut oats and rolled oats. For a gluten free or grain free muesli, I just substitute the oats for ground linseed and a little chia seed and soak for an hour or overnight as per the traditional recipe.
My muesli gives your body a whopping dose of fibre for a healthy digestive system and low GI carbs and omega 3 to support a healthy cardiovascular system and sustain the body for long lasting energy. You can fold through natural yoghurt which is high in calcium, phosphorous, B vitamins, protein, potassium and a great source of lactobacillus and bifidobacteria cultures for healthy digestion or alternatively just use what ever type of milk or juice you prefer ( almond, pumpkin seed milk, orange juice)
Serves 1
1 Tablespoon ground linseed
2 teaspoons chia seeds
1 tablespoon sesame seeds
1 tablespoon pumpkin seeds
1 tablespoon sunflower seeds
1 tablespoon goji berries
1 tablespoon cranberries
60 - 80 ml orange juice or almond milk
1 large grated red apple with the skin
125 g fresh fruit to serve ( strawberries, papaya, pineapple, kiwi)
2 tablespoons natural organic yoghurt / coconut or a little extra almond milk to serve
Soak the linseed, chia seed, sesame seed, pumpkin seed, goji, cranberry and sunflower seed in the orange juice or almond milk for at least 1 hour or overnight in the fridge.
Add the grated apple and fresh seasonal fruit.
Fold through the yoghurt if using or enjoy with extra juice or milk + fresh fruit.
Protein: 13.5 g
Fat: 16 g
carbs: 19.5g
1190 kj / 181 calories
15 g fiber
For this recipe is it just the seeds etc or is there oats used as well? The picture shows oats but the ingredients do not include them.
Just seeds Lauren – however you can also add oats if you like them
Love how this has no nuts! First Bircher ever without them! Thanks Teresa
This is my type of food. I do mine with sprouted buckwheat and just add blended fruit to keep it gluten and dairy free. This is dessert food as well it is so good..
thanks Teresa, I love your clean healthy recipes.
Dear Teresa,
I love the recipes for muesli listed here, but notice that none include the quantity of rolled oats to include. If making muesli for one, how much oats and juice should I use? Thank you very much.
No oats in the recipe Sophie..just seeds and fruit. you can use oats if you want to add…..just 1 tbsp is all you need and this will mix fine with the specified liquid.
Any reason for white (over black) chia seeds? Just curious