Did you know that about 40% of Aussies skip breakfast? Reasons we skip breakfast are down to:
being dis organised
being short of time
No doubt you have heard that breakfast helps wake up your metabolism, gets your engine burning, generating energy for you over the day.
If you skip breakfast you are more likely to:
Eat less nutrients: essential nutrients missed at breakfast are not made up during other meals in the day
Have less control over appetite: people who eat breakfast are less likely to be hungry and overeat during the rest of the day
Have a higher Body Mass Index (BMI): breakfast eaters have healthier weights than those who skip breakfast
Have reduced cognitive abilities: compared to breakfast eaters
Breakfast eating is a valuable habit for good health. So if you’re short on time, dis organised or prefer to sleep rather than eat, here is my solution to ensure you eat brekky and feel more energized, control your weight and switch on your brain!
My bircher muesli recipe means that you can make this in advance and store in the fridge so that all you have to do is add yoghurt and eat! It is also sugar free, low in fat and full of healthy benefits to help lower cholesterol (good news for diabetics), may reduce the risk of heart disease and cancer, help lower high blood pressure and prevent or relieve constipation. It may also help to improve concentration, depression and is good for a healthy nervous system, strong teeth and bones.
The health benefits of rolled oats is even said to help give you a better nights sleep, a longer life span and is a good cure for a hangover!
From one bowl you get calcium for strong bones, vitamin A for a healthy immune system, iron and phosphorous for muscles and oxygen.
My bircher muesli will give you carbohydrates for energy and the best reason of all to eat it is that dietary fibre will fill you up for longer so you eat less throughout the day.
Recipe for my super healthy easy bircher muesli
1 bag of rolled oats (1kg)
1 bag of pepita seeds (200g)
1/2 bag of sunflower kernels (250g)
1 bag of coconut flakes (225g)
1 cup of natural almonds (optional)
1 cup dried sultanas (optional)
1 teaspoon chia seeds in each individual bowl
1 bottle of ground cinnamon (38g)
Combine rolled oats, pepita seeds, sunflower kernels, coconut flakes and bottle of ground cinnamon in a large Tupperware cereal container. Mix well with lid on and secured closed by turning clockwise and anti clockwise until mixed. (Sultanas and almonds optional to add depending on allergies and whether you want to add fruit)
Add 1/2 cup muesli mixture to a small bowl or small Snapware container with lid (if you want to take with you to work or eat in the car)
Fill with 1/2 cup water
Sprinkle a teaspoon of chia seeds on top and cover with Gladwrap or lid and place in the fridge.
Make 5 bowls for the week and store in the fridge ready to eat!
Serve with 2 tablespoons Evia Greek or Jalna Greek or Plain low fat yoghurt. I prefer Evia Greek Yoghurt from the Green grocer or Harris Farm as it has some sweetness that is offset by the cinnamon.
Serving tip: You can add your choice of red berries that are low in sugar (strawberries, blueberries or raspberries) on top of your choice of yoghurt
Approximately $1 per serve