A healthy breakfast favourite for many, Bircher muesli offers a unique, softer texture compared to traditional porridge. It is perfect for those looking for a meal at the start of the day that’s easy to eat and digest. Both indulgent and wholesome, it is the ideal choice for those seeking a nutritious and satisfying breakfast.

But what is Bircher muesli exactly, and just how healthy is it?

What is Bircher muesli?

Bircher muesli is a Swiss breakfast that dates back to the early 1900s. Created by Swiss physician Maximilian Bircher-Brenner, this nutritious dish consists of rolled oats soaked overnight in either milk, yogurt, or juice. This allows them to soften and absorb the flavours.

The original recipe was intended to increase his patients’ fruit intake, whilst also being easy to eat and gentle on the stomach. It includes hazelnuts and grated apples, soaked overnight along with the oats.

It is hard to beat the perfect simplicity of the original recipe, but Bircher muesli is easily adaptable. You can switch up the fruits or nuts, or even add seeds.

What is the difference between overnight oats and Bircher?

Strictly speaking, not much. Nowadays, it comes down to semantics more than anything else. Yet there are some subtle differences between overnight oats and Bircher muesli.

Overnight oats and Bircher muesli are both popular breakfast options that involve soaking oats.

Overnight oats typically involve oats soaked in milk or yoghurt overnight. These can then be customised with a variety of toppings such as fruits, nuts, and sweeteners like honey or maple syrup. The soaking process softens the oats, but the toppings add a variety of textures.

Bircher muesli, on the other hand, also starts with oats soaked in milk, yogurt, or even fruit juice. The ingredients however (traditionally hazelnuts and apples) are all soaked together overnight. Made in this way, it becomes a softer and more easily digestible breakfast closer to the spirit in which it was intended.

What makes Bircher muesli different from regular muesli?

Although you can now find Bircher muesli blends alongside the muesli in the cereal aisle (spoiler alert; our hinterland bircher muesli blend is one of them) they are different things.

Unlike Bircher muesli, regular muesli is not soaked overnight, which means it retains a variety of contrasting textures and tastes. The key distinguishing factor for Bircher muesli is its preparation style. Soaked overnight, this softens the oats and integrates the flavours of the added ingredients, resulting in a creamy and cohesive dish.

Is Bircher muesli healthy?

Bircher muesli is only as nutritious as you make it, depending on the ingredients you choose to include. If you use cream and a significant amount of nuts, the calorie content will be higher compared to making it with water. However, when prepared with the core components of oats, fruit, nuts, and milk it becomes a wholesome breakfast option, offering an array of nutritional benefits.

Nutritional value of oats

1. High in Fibre: Oats are an excellent source of dietary fibre, particularly beta-glucan, which helps regulate blood sugar levels and cholesterol.
2. Rich in Protein: They contain more protein than most grains, providing essential amino acids that are vital for body repair and maintenance.
3. Packed with Vitamins and Minerals: Oats are a good source of essential vitamins and minerals, including manganese, phosphorus, magnesium, copper, iron, zinc, folate, and B vitamins.
4. Antioxidant-Rich: They contain unique antioxidants known as avenanthramides, which have anti-inflammatory and anti-itching properties.
5. Low in Calories: Despite their richness in nutrients, oats are relatively low in calories which makes them an excellent choice for weight management.

Fruit is always a good thing, yet apples are a particularly good choice.

Nutritional benefits of apples

1. High in Fibre: Apples are rich in the soluble fibre pectin, which aids in digestion and promotes a feeling of fullness, helping with weight management.
2. Vitamins and Minerals: They are a good source of vitamins like vitamin C and various B vitamins that support immune function and boost energy levels.
3. Antioxidants: Apples contain powerful antioxidants such as quercetin and flavonoids that help protect cells from oxidative stress and reduce the risk of chronic diseases.
4. Hydration: With high water content, apples contribute to hydration and assist in maintaining skin and overall body health.
5. Low in Calories: Despite their sweetness, apples have a low-calorie count, making them a satisfying and healthy snack option.

This makes apples a perfect addition to Bircher muesli, enhancing its taste and nutritional value.

Nutritional value of nuts

Nuts offer a wealth of benefits packed within their small size.

They are an excellent source of healthy fats, primarily monounsaturated and polyunsaturated fats, which are known to support heart health. Nuts are also rich in protein, making them a great plant-based protein source for vegetarians and vegans.

Additionally, they provide important vitamins and minerals, including vitamin E, magnesium, and selenium, which play crucial roles in maintaining various body functions. The fibre content in nuts contributes to digestive health and promotes a feeling of fullness, aiding in weight management.

Furthermore, nuts contain antioxidants that help fight inflammation and oxidative stress, reducing the risk of chronic diseases. Including a variety of nuts in your diet can be a delicious and effective way to enhance your nutritional intake.

Hazelnuts, in particular, contain high levels of vitamin E, which is beneficial for skin health and may promote anti-ageing effects. Almonds are rich in magnesium, which is essential for bone health and muscle function. Walnuts contain omega-3 fatty acids that support brain health and help reduce inflammation. And cashews are a good source of zinc, which plays a role in immune function and wound healing.

Nutritional value of dairy

You can choose to make your Bircher muesli with water, juice or alt-milk, but dairy foods have long been considered a key component of a healthy breakfast.

Nutritional value of dairy milk and yoghurt

1. Calcium: Both dairy milk and yoghurt are excellent sources of calcium, essential for building and maintaining strong bones and teeth.
2. Protein: They provide high-quality protein essential for muscle repair and growth, and also help in maintaining overall body strength.
3. Vitamins: Dairy milk and yoghurt contain several important vitamins. Vitamin D, which aids in calcium absorption. B vitamins like B2 and B12 are critical for energy production and red blood cell formation.
4. Probiotics (in yoghurt): Yoghurt is rich in live beneficial bacteria, which help maintain gut health by balancing the gut flora and aiding digestion.
5. Potassium: Consuming dairy milk and yoghurt provides a good amount of potassium, which helps regulate fluid balance, nerve signals, and muscle contractions.
6. Phosphorus: An essential mineral found in both dairy products, phosphorus works with calcium to support healthy bones and teeth.

By incorporating dairy milk or yoghurt into your Bircher muesli, you can enhance its nutritional profile and enjoy the creamy texture and delicious taste it offers.

Is Bircher muesli gluten free?

The answer all depends on who is asking and why. The subject of gluten-free oats is a contentious one.

Many of us have heard that oats are naturally gluten-free, yet because they are frequently processed in facilities with gluten-containing grains, they can’t be classified as gluten-free. Yet oats do contain their own type of gluten, which may trigger sensitivities in some.

While avenin, the protein found in oats, might trigger a response in some individuals with gluten intolerance or celiac disease, it’s not a guaranteed reaction. Any sensitivity to oats could be specifically due to avenin, potential contamination from other grains during processing, or possibly a combination of both factors.

Can you eat Bircher muesli without soaking it?

Bircher muesli is designed to be soaked. It is kind of the point. The soaking process not only softens the oats, making them easier to digest but also helps reduce phytic acid. This is a compound found in grains that can hinder mineral absorption. Including nuts in the soaking process can further aid digestion, but note that they will lose some of their crunchiness.

How do you make Bircher muesli?

To make Bircher muesli, start by combining rolled oats with milk (or yogurt for extra creaminess). Add in grated apples for a bit of natural sweetness and a handful of chopped nuts. Mix everything well to ensure the ingredients are well-integrated. Once combined, cover the bowl and let it soak in the refrigerator overnight.

Vegan Bircher muesli

You can make it vegan by simply replacing dairy milk or yogurt with plant-based alternatives like almond milk, soy milk, or coconut yogurt. You could also use water or fruit juice.

Try matching your alt-milk to your nuts, or oat milk is a particularly creamy choice with a naturally soft sweetness all of its own.

Classic Bircher muesli recipe

The moreish simplicity of classic Bircher muesli just cannot be denied. But don’t forget you can make it your own by switching out your liquid, your fruit, or your nuts.

Serves 1

25g organic rolled oats

90ml milk

1 apple, coarsely grated

1/4 cup hazelnuts, chopped

1. There’s only one step to this recipe. Mix everything together and refrigerate overnight.

As we have seen, Bircher muesli offers a great start to your day with a dish that’s simple to prepare. Whether you prefer the classic version or wish to experiment with vegan alternatives, the key is in the soaking, which unlocks both texture and flavour. With minimal ingredients and a flexible recipe, you can personalise your Bircher muesli to suit your taste preferences and dietary needs.

So, why not give it a try and enjoy a healthy breakfast that feels like a treat every morning?

Have you explored our full range of healthy cereals yet? Or you could try one of our bircher muesli blends.

This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Wholesaler”.
See original article:- Bircher Muesli A Great Way To Start Your Day