Cranberry and pear bircher

By
Admin
on January 15, 2012

Recipe from Nabeelah Khan
Summer may be getting off to a slow start in some parts of the country, but it’s still a really good time to get into good food habits. It’s naturally the time we look to setting goals for the year ahead and getting into a routine that will build good foundations for the remainder of the year.

For those who are regular bircher muesli makers, you’ll know that convenience and ease of preparation make this a particularly good breakfast option. And with the inclusion of wholegrains, fruit, nuts and yoghurt, it’s a great way to get plenty of nourishment before you’ve even left the house.

Nutritionally, this bircher is high in fibre and is packed with wholegrains. I’ve chosen to use multigrain oats that include barley, rye and buckwheat for added goodness, but if you’ve only got regular oats in the cupboard the recipe will still work. It’s easy to forget that almonds contain calcium – in fact more than any other nut, but can easily be rotated with walnuts and hazelnuts. The Pepitas, or green pumpkin kernels, are a good source of vitamin E and also provide some iron and zinc. The tartness of the cranberries in this recipe balances out the sweetness of the pear and apple juice while also being a great source of antioxidants and have the unique benefit of helping the urinary tract decrease the risk of infection.

The added bonus with a bircher style muesli is that it keeps you feeling full throughout the morning because of it’s wholesome ingredients and you’re less likely to mindlessly snack. This recipe can be kept in the fridge for at least three days.

Nabeelah Khan is an Accredited Practicing Dietitian (APD) and qualified journalist. She has edited three cook books and is currently the dietitian for Hill & Knowlton’s food+life team.

Method

Place the oats and apple juice into a bowl.
Cover and refrigerate overnight.
Add all remaining ingredients and mix until combined.
Top with extra dried cranberries and almonds if desired.

PER SERVE: 1200kJ ; Protein 5g; Total Fat 7g; Saturated Fat 1g; Carbohydrate 35g; Total Sugars 20g; Calcium 120mg; Fibre 5g