Recipe: Apple & Cinnamon Bircher Muesli

Before the summer's out and the return of cooler temperatures necessitates something warmer for breakfast, I wanted to share another bircher muesli recipe.

With a decent balance of macronutrients to help keep me feeling full until lunch and all the prep work done the night before, this is my go-to for something quick and easy first thing in the morning.

The grated apple adds a nice crunch; a squeeze of lemon juice will help prevent it from going brown. Apple juice makes for a sweeter-tasting bircher in comparison to last month's orange and cranberry bircher muesli, so if you like things a little less sweet, just up the proportion of lemon juice and decrease the volume of apple juice accordingly.

The recipe makes 2 serves, but it's easy to multiply up if you'd like to make a larger batch.

Serves 2

Ingredients

• 90g whole rolled oats (I use the jumbo ones, as they make for a nice, chewy texture)

• 20g pumpkin seeds

• 20g sunflower seeds

• 30g raisins

• a pinch of cinnamon

• a small apple, cored, but skin left on

• 250ml apple juice

• a squeeze of lemon juice

To serve (per portion)

• 50g/a large dollop of Greek yoghurt (I like to use Fage Total 5%)

• A handful of blueberries, or any other fruit of your choice

Method

• Place all the dry ingredients into a Tupperware container or a bowl and stir to combine.

• Grate the apple using the coarse edge of a box grater and add to the mix.

• Pour over the apple juice, along with a good squeeze of lemon juice. Stir again, cover, and place in the refrigerator overnight.

• When you’re ready to serve, remove from the fridge, spoon into a bowl and serve with fresh fruit and yoghurt.

• The bircher will keep in the fridge for up to 3 days, but it's best eaten fresh.

Nutrition

	Per 100g	Per serve (250g)	Per serve with yoghurt and blueberries (350g)
Calories	162.8 kcal	407.1 kcal	478.6 kcal
Carbohydrate	23.1 g	57.8 g	63.8 g
of which sugars	11.3 g	28.2 g	34.3 g
Fat	5.3 g	13.1 g	15.9 g
of which saturates	1.1 g	2.8 g	4.7 g
Protein	4.3 g	10.7 g	15.5 g
Fibre	3.9 g	9.7 g	10.5 g