Go GI…

Bircher muesli

I finally got around to reading the Sunday paper today and a small article on an inside page just caught my eye.

What it says is that “researchers from Nottingham University found that women who exercised after a low GI breakfast burnt more fat than those who had a high GI meal.  Low GI foods include rolled oats, apples and yoghurt.

Which brings me to my perfect breakfast – Bircher Muesli – and here is the recipe, care of Gordon Ramsey, only I use organic products of course:

Bircher Muesli Recipe

Serves 4

This makes the ideal healthy breakfast when I have a busy day ahead, as the slow energy-releasing oats keep me going for hours. I prefer to soak the oats in milk for a milder taste, but you could use apple juice for a fresher-tasting result.  I top the muesli with raw cacao nibs but you can use fresh, seasonal fruit, substituting them for dried cranberries, dried apricots and chopped nuts in winter. The oat mixture can be kept in the fridge for up to three days – add the nuts and seeds just before serving to keep their crunch.

  • 200g rolled oats (about 2 cups)
  • Handful of slivered almonds, to soak with the oats
  • 350ml apple juice or milk (dairy or non-diary) (about 1 1/2 cups)
  • 1 red apple (Granny Smith, Pink Lady or Fuji)
  • 125g natural yoghurt (dairy or non-diary)
  • Seasonal fresh fruit (such as berries, bananas, peaches and apricots) to decorate
  • Runny honey, to drizzle – I use raw, cold filtered honey
  • Raw Cacao nibs, nuts, seeds etc to serve

1) Place the oats in a bowl and cover with enough apple juice or milk to moisten them. Cover the bowl and chill for an hour, or preferably overnight, in the fridge.  I add half a handful of almond slivers to this mixture to soak too.

2) Coarsely grate the apple (discarding the core of course) and stir into the oats. Stir in enough yoghurt to reach a desired consistency. You could also add more milk, yoghurt or apple juice to loosen the mixture if it’s too thick.

3) Serve the muesli in individual bowls topped with the seasonal berries of your choice or a sliced banana, then drizzle with a little honey.

4) Sprinkle with cacao nibs – if you need an excuse to add chocolate – or a selection of nuts/seeds

It’s a great way to start the day – it can also be good for lunch too… Plus it has the added benefit of being much easier to clean up than porridge!

BTW – Oats also lower the blood pressure

Go Girl…


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