This Apple Bircher Muesli is a great way to start the day. Packed full of nuts, seeds and low GI fruit it will keep you going all morning. Add fresh pears if desired.
Preparation time: 10 minutes
Cooking time: nil
2 cups rolled oats
1 cup milk
3/4 cup creamy natural yogurt
2 lemons, juiced
3 apples (Royal Gala, Fuji or Red Delicious)
2 tablespoons sultanas
2 tablespoons chopped dried pears
2 tablespoons roughly chopped roasted hazelnuts
1 tablespoon pepitas
2 teaspoons sunflower seeds
2 teaspoons sesame seeds
honey to taste
1. Place the oats in a large bowl and stir through the milk and yogurt. Take 2 of the apples, cut into quarters and leaving the skin on, coarsely grate. Toss in the lemon juice and stir into the oat mixture.
2. Stir through the sultanas and dried pears. When ready to serve scatter over the hazelnuts, pepitas and sesame seeds. Divide among 4 bowls. Slice the remaining apples and put on top. Drizzle with honey to taste.
Energy 2291kJ, Protein 17.3g, Fat 20.2g, Saturated fat 8.2g, Total carbohydrate 69.3g, Sugar 40.4g, Fibre 9.4g, Sodium 130mg
GI estimation: 43 (Low)
GL estimation: 30
Note: Vary the seeds according to your preference.
Recipe and image kindly supplied by Horticulture Australia Limited. For more recipes go to www.aussieapples.com.au