Raspberry & Coconut Muesli Bircher
Easily prepped the night before, this can bring some variety into your breakfasts if you're in a bit of a rut. Packed with healthy fats and with just enough protein, it'll keep your blood sugars managed for hours and it tastes so delicious you can serve it as dessert too (maybe halve the portions though...)!
Ingredients
- 250 g rolled oats
- 1 apple (cored and coarsely grated)
- 400 g greek style yogurt (organic)
- 225 ml apple juice
- 175 ml coconut milk
- 1 tsp vanilla extract
- 1 tsp ground cinnamon
- 250 g raspberries (quartered (fresh or frozen))
- 1 tbsp coconut sugar
- 0.5 tbsp lemon juice
Instructions
- Combine the oats, grated apple, apple juice, coconut milk, vanilla extract and cinnamon in a bowl. Cover the bowl and place in the fridge to soak overnight.
- Meanwhile, make the raspberry jam by combining the raspberries, sugar and lemon juice in a saucepan. Place over a medium heat, and cook, stirring occasionally, for 7-8 minutes, until it has a jam like consistency. Remove from the heat and set aside to cool.
- Divide the jam among serving jars or glasses. Top with the oat mixture and yogurt and serve immediately.
Notes
Prep Tips:
Store covered in the refrigerator for up to 3 days.
The raspberry jam can be made in a bigger batch and used to top porridge, a fruit salad etc.
Health Tips:
We're getting most of our fats from the coconut milk. The saturated fats in coconut are different to other saturated fats (like animal fat), and make a great energy source. They'll also keep you filled up and slow the release of the sugars from teh oats and fruit into your blood.
Eco Tips:
Opt for organic where you can. Not only is it better for you with higher nutrient content and less chemicals, it also means that the farmland has been managed in a way that is better for the soil and wildlife, improving biodiversity, which is vital for sustainability.
NUTRITION: Amount and (% RDA)
Calories: 342kcal (17%)Carbohydrates: 47g (16%)Protein: 13g (26%)Fat: 13g (20%)Saturated Fat: 8g (50%)Sodium: 13mg (1%)Potassium: 352mg (10%)Fiber: 8g (33%)Sugar: 13g (14%)Vitamin A: 32IU (1%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 1mg (5%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin C: 13mg (16%)Vitamin E: 1mg (7%)Vitamin K: 5µg (5%)Calcium: 46mg (5%)Copper: 1mg (50%)Folate: 27µg (7%)Iron: 3mg (17%)Manganese: 2mg (100%)Magnesium: 84mg (21%)Phosphorus: 217mg (22%)Selenium: 12µg (17%)Zinc: 2mg (13%)
Tried this recipe?Let us know how it was!