When we want to keep our immune system strong, we need to supply our bodies with adequate protein, immune-supporting micronutrients and a good hit of healthy bacteria. Make this Bircher the night before to give your body all of those things right from the ‘get go’.
The base of the Bircher is made up of oats, chia seeds, flaxseeds and pumpkin seeds- a great combination delivers protein, healthy fats, fibre and nutrients to help support your energy, digestion and immune system. Pumpkin seeds in particular, are a great source of zinc - an essential nutrient that helps boost your immunity.
Choose a good-quality, probiotic rich Greek yoghurt that is low in sugar for this recipe. A daily dose of probiotics found in yoghurt has shown the potential to boost your immunity, helping you through the cold and flu season.
The protein content of Greek yoghurt is higher than natural yoghurt which is important when you are trying to give yourself a boost. Protein makes up the building blocks of the cells in your immune system so it’s essential to get an adequate amount each day.
Top off the muesli with kiwi fruit, apple and almonds.
Kiwi fruits are in season throughout winter and for good reason as they are a rich source of vitamin C. One fruit will give you around 100% of your daily vitamin C needs.
Apples contain quercetin, a bioflavonoid that assists in relieving allergic symptoms such as watery eyes and runny noses.
Add almonds which give you vitamin E and essential fats to help reduce inflammation and assist the immune response.
And so now you have yourself a nutrient-packed, cold-kicking breakfast topping.
Winter Bircher muesli
makes 2 servings
- ½ cup/50g rolled oats (use rice or quinoa flakes for a gluten free option)
- 3 tbsp/30g flaxseeds
- 4 tbsp/30g chia seeds
- 2 tbsp/20g pumpkin seeds
- 1 tbsp maple syrup or preferred sweetener (optional)
- 1 tsp vanilla extract
- ½ cup plant-based milk of your choice
- ¾ cup plain, Greek yoghurt (vegan yoghurt if needed)
- 1 apple, diced
- 1 kiwifruit, sliced
- A handful of almonds, roughly chopped
How to make
- Combine the oats and seeds in a jar and shake until well combined
- Add the maple syrup, vanilla, milk and yoghurt to the jar and mix until everything is well combined. Put the lid on the jar and place in the fridge overnight
- In the morning, remove the jar from the fridge and split the Bircher mixture between two bowls or place into two jars for breakfast on the go. Top each Bircher with half an apple, kiwi fruit and the almonds and enjoy
- If you don’t have an apple or kiwi fruit on hand, other beneficial fruits include blueberries, raspberries and citrus fruits. As berries are out of season in winter, you will need to find good quality frozen berries
- The Bircher comes out thick and creamy. If you want to loosen it in the morning, add a dash more milk or some water to thin it out
- Store for up to 3 days, prepared