• Home
  • About
  • Services
  • Working with Fran
  • Resources
  • Contact Fran

Blog Post

0 Comment

Breakfast Muesli

01 Sep 2014
Fran Berkoff

10-Inpost-images

Heading back to school and work after the holidays is a hectic time and many of my clients tell me that just one week into the season, they are already feeling the stress of time – time to cook, plan meals, eat healthy foods, exercise etc etc.  And, as a consequence, getting healthy  meals organized and prepared seems so much more challenging.

To get mornings off to a good start, here’s a yummy, easy recipe for Bircher Muesli, adapted from Foodland Ontario (www.ontario.ca/foodland/foodland-ontario).  The oats are soaked beforehand instead of cooked in the morning, making it an ideal healthy breakfast for time-starved cooks. While Bircher Muesli originated in Switzerland, this recipe makes use of local apples, honey or maple syrup and calcium-rich dairy. A grouping of nutrition superstars – oats, apples, almonds, and yogurt, it’s high in fibre, low in sodium and provides protein as well as key vitamins and minerals. You can vary the fruit according to the season and try different nuts or dried fruit to suit your taste.

 Makes 2 servings

1/2 cup (125 mL)      large flake oats (not instant)

1/2 cup (125 mL)       milk

1/8 tsp (0.5 mL)        cinnamon

1                                   small apple, unpeeeled

2 tbsp (25 mL)           chopped almonds

2 tbsp (25 mL)           raisins, dried cranberries or chopped apricots

1/4 cup (50 mL)         plain or vanilla yogurt

1 tbsp (15 mL)         honey or maple syrup

Place oats, milk and cinnamon in a medium bowl. Cover and refrigerate at least 4 hours or overnight.

Just before serving, dice apple.  Stir apple, almonds and raisins into yogurt.  Top with yogurt then drizzle with honey.

 

Nutritional Information per Serving:

Protein: 9 grams; Fat: 7 grams; Carbohydrate: 48 grams;  Calories: 288;  Fibre: 5 grams;  Sodium: 60 mg

 

About the Author

Social Share

  • google-share

Leave a Reply Cancel reply

*
*

captcha *

About Fran


Fran is a Toronto-based consulting dietitian with over 35 years experience coaching individuals to achieve their nutrition and health goals.

In addition to her counselling practice, she consults for business and health organizations and delivers nutrition seminars and workshops.

Learn More

Stay informed.

Join our mailing list and never miss an important post. Completely spam free, opt out any time.

Email address

About Fran Berkoff

Fran is a Toronto-based consulting dietitian with over 35 years experience coaching individuals to achieve their nutrition and health goals.

In addition to her counselling practice, she consults for business and health organizations and delivers nutrition seminars and workshops.

Learn More...

Links

  • Home
  • About Fran Berkoff
  • Services
  • Working with Fran
  • Resources
  • Contact Fran

Resources

Healthy Road Trip

19 Jul 2015

Top Five Reasons To Eat Strawberries

25 Jun 2015

Asparagus Season

26 May 2015

Contact Fran

Have a question? Want to start building a better tomorrow? Contact Fran.

My office is located in mid-town Toronto. I am also available for phone consultations.

Tel: (416) 409-5561

Complete our contact form
© 2014 Fran Berkoff, all rights reserved. Web Design by Karma Creatives Solutions