5 ingredient Gut Friendly Bircher Muesli

blend
cook
mix
eat

PREP
1 hr or overnight
SERVES
2

This Bircher muesli has the benefit of not only the Probiotics from the Rokeby Farms Probiotic Filmjolk Yoghurt but also the dietary fibre from the rolled oats, apples and nuts some of which will act as prebiotic fibre to feed our good gut bacteria. (1)
Leaving the skin on the apple ensures you are eating the pectin which is 50% of the fibre of the apple and has prebiotic benefits (2)

Featured in Breakfast Ideas

Ingredients

1 cup natural muesli (rolled oat based)
1 ½ cups Rokeby Farms Probiotic Filmjolk Yoghurt
1 grated small apple (skin on for extra fibre)
2 tablespoons chopped nuts (e.g. almonds, walnuts)
Large pinch cinnamon
Berries or other chopped fruit for serving if desired

Method

Grate the apple, including the skin and add to a 1 litre container or bowl.
Add in the muesli and Rokeby Farms Probiotic Yoghurt and mix together.
Add in the chopped nuts and cinnamon and combine.
Put the lid on the container or cover the bowl and refrigerate for a minimum of one hour, but preferably overnight for the oats to soften.
Place half in each bowl and top with fresh fruit such as berries to really bring this dish alive.

References;

Chung WSF, Meijerink M, Zeuner B, et al. Prebiotic potential of pectin and pectic oligosaccharides to promote anti-inflammatory commensal bacteria in the human colon. FEMS Microbiol Ecol. 2017;93(11):10.1093/femsec/fix127. doi:10.1093/femsec/fix127 https://pubmed.ncbi.nlm.nih.gov/29029078/
https://www.monash.edu/medicine/ccs/gastroenterology/prebiotic/faq#3

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5 ingredient Gut Friendly Bircher Muesli

Ingredients

Method