Bircher Muesli or Overnight Oats

Hey there :)

If I had to pick my favorite meal of the day it would definitely be breakfast. It’s the easiest part of the day to have ones little rituals (at least for me), you still feel like having enough time and it gives you a reason to get out bed. I sincerely think that I would stay in bed the whole day if it wasn’t for breakfast. In a nutshell, breakfast rocks :)

I like to experiment for breakfast and try out some new recipes or ideas, but I also have some staples that I love to go back to. One of those is Bircher Muesli or Overnight Oats. It is super easy to make, takes almost no time and you can make so many varieties of it so it doesn’t become boring. It is also a nice breakfast to prepare if you don’t have much time in the morning as most of the “work” will happen the night before. And put together in a jar with a lit on it, overnight oats are also to just grab on the way out together with a spoon to eat at university, work or maybe even in the train.

All you need are some few basic ingredients (like, oats and water would still be enough, but let’s be honest, this wouldn’t be that great), and five minutes. Hooray! For me one of the most important ingredients in this are the chia seeds as I like the texture they give plus they have some nice nutritional value on them.

ch-ch-ch-chi ~ a

chiaglas

It is quite a time ago when I first heard of and used chia seeds, and I didn’t’ know what exactly to do with them. It was quite fun to have a food that you are completely unfamiliar with and you have to find out what it can do by playing around with it :) And for such a small seed it can do a lot.

By now chia have become pretty popular, most people have eaten them in some way or at least heard of them. Still, here is just some minor info on them. They are very rich in antioxidants, high in fiber and protein and contain a lot of different minerals. Thy have more calcium than milk, more magnesium than broccoli, more iron than spinach and the list goes on. Best thing, they are loaded with Omega-3 fatty acids, something most people are underconsuming, but most likely is essential for health as they help reduce the risk of cholesterol and cardiovascular disease. And they have a lot more positive qualities to them, but lets leave at this for the moment. Here you go with some stats:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Today I will present two ways to make overnight oats, but of course the variety is close to indefinite. So feel free to add or omit ingredients to your likings and availability of food :)

Recipes

prep time: 5 min the night before and maybe 5 min the next morning

Overnight Oats with bananas and berries

Ingredients

  • ¼ Cup / 25g rolled Oats
  • 1-2 Tbsp. Chia Seeds
  • 1 Tbsp. ground Flax seeds
  • 1 Tbsp. ground Hempseeds (unshelled, if using shelled don’t grind them)
  • 1 tsp. Maca powder
  • about ½ Cup or more / >125ml Almond milk (or preferred milk)
  • 2 Tbsp. Sunflower Seeds
  • 1/3 to ½ Cup / 30-50g Blackberries
  • ½ Banana
  • 3 Tbsp. Goji berries

Instructions

The night before mix oats, chia seeds, flax seeds, hempseeds, and Maca powder in a small bowl. Stir in the almond milk. The ingredients should be at least completely covered, so you only see almond milk and no oats in the bowl. The seeds absorb a lot of liquid that’s why it makes sense to use more milk than with “normal” cereals. Cover the bowl and put in the fridge over night.

The next morning cut the blackberries and banana so they are easy to eat. Take out the bowl. The chia and flax seeds should have absorbed a lot of the liquid so you will have quite a thick mass. If needed stir in some more almond milk. Mix in sunflower seeds, banana and blackberries and sprinkle some goji berries on top. Enjoy :)

Coco-Choco-Overnight Oats

Ingredients

  • ¼ Cup / 25g rolled Oats
  • 1-2 Tbsp. Chia Seeds
  • 1 Tbsp. ground Flax seeds
  • 1 Tbsp. ground Hempseeds (unshelled, if using shelled don’t grind them)
  • 1 heaping tsp. raw cacao powder
  • about ½ Cup or more/ >125ml Coconut milk (or preferred milk)
  • 1 Tbsp. Maple syrup
  • ½ banana
  • 2 Tbsp. raw cacao nibs
  • some coconut flakes

Instructions

The night before mix oats, chia seeds, flax seeds, hempseeds, and cacao powder in a small bowl. Stir in the coconut milk and maple syrup. The ingredients should be at least completely covered, so you only see coconut milk and no oats in the bowl. Cover the bowl and put in the fridge over night.

The next morning cut the banana. Take out the bowl with oats and if necessary add some more coconut milk. Mix in the banana, cacao nibs and coconut flakes. Enjoy.

MueslimitFrucht3

sources:

Ricardo Ayerza: Effects of Seed Color and Growing Locations on fatty acid content and composition of two chia (Salvia hispanica L.) genotypes

http://authoritynutrition.com/

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