Seeds like chia can offer a wealth of essential nutrients that transform your daily meals into a nutritional powerhouse.
Chia seeds, in particular, contain high omega-3 fatty acids, making them an excellent source of this vital nutrient.
By grinding chia seeds and adding them to your diet, you can enjoy a delightful crunch and infuse your meals with antioxidant-rich compounds.
In this guide to healthy eating, we introduce a recipe for Bircher Muesli, a nourishing breakfast option that’s both flavorful and nutritious.
Made with a blend of oats, fruits, nuts, and seeds, this muesli dish provides a satisfying and nutritious start to your day while catering to different dietary preferences.
Recipe Benefits
- This recipe for Bircher Muesli features chia seeds, a nutrient-dense ingredient that provides a host of health benefits.
- Chia seeds are packed with plant-based omega-3 fatty acids that help strengthen your antioxidant defenses and combat oxidative stress.
- These fatty acids also reduce inflammation and support cellular health, promoting overall well-being.
- The muesli recipe includes a variety of other wholesome ingredients, such as oats, fruits, nuts, and seeds, which provide a diverse array of vitamins, minerals, and fiber that further enhance the antioxidant properties of the meal.
- Incorporating this nutritious breakfast into your diet can nourish your body with essential nutrients while safeguarding against oxidative damage, contributing to long-term health and vitality.
Ingredients
For 4 servings:
- 1 ½ cups rolled oats
- 1 ½ cups unsweetened almond milk
- 1 ¼ cups whole-milk plain yogurt
- 1 medium Fuji apple, unpeeled, cored and grated
- 3 tablespoons chia seeds
- 3 tablespoons fresh lemon juice
- ¼ teaspoon ground cinnamon
- 75 grams blueberries
- 75 grams blackberries
- 75 grams strawberries
- ¼ cup slivered almonds
- Maple syrup to taste
Instructions
- Mix oats, almond milk, yogurt, apple, chia seeds, lemon juice, and cinnamon in a large bowl until well combined.
- Divide 1 cup of the mixture into each 4 (450 grams) container, then seal them tightly with a lid or plastic wrap.
- Chill the containers in the refrigerator for at least 8 hours, but not more than five days, until the oats become soft.
- When ready to serve, top with berries and almonds. If you like, you can drizzle maple syrup over it before serving.
Nutritional Information
Per serving:
- Calories: 355.2 kcal
- Protein: 4.6 g
- Fat: 13.5 g
- Carbohydrates: 47.3 g
- Fiber: 16.5 g
Based on Nutrisurvey
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