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