Bircher’s Muesli

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Ingredients

1 to 2 servings

  • 2.5-4 tbsp raw rolled oats
  • 1 tbsp chia seeds
  • 1/2 – 1 cup milk or plain yoghurt
  • Whey (enough to = 7g protein, so that’s generally 1/3 scoop) (optional: only add if you want to add protein)
  • 2 dates chopped / 1 banana sliced / 1/2 cup berries
  • cinnamon
  • 1 tbsp flaked almonds / coconut

Method

  1. Mix the oats, chia seeds, milk or yoghurt, whey, fruit and cinnamon in a bowl.
  2. Cover and leave in the fridge over night.
  3. Stir in the morning and serve topped with the almonds and or coconut

Exchange breakdown per serving 

  • Milk 1/2 to 1
  • Veg –
  • Fruit 1 (if you choose one of the above options. If you choose all 3, then it’s 3 fruit exchanges)
  • Starch 1 (2.5 tbsp raw oats) or 2 (4 tbsp raw oats)
  • Protein 1 (if you use the whey)
  • Fat 2 (1 tsp of chia counts as a fat and each tbsp of coconut or almonds count as individual fats)