I quite like a cereal type, healthy breakfast. Porridge is good, muesli, bran flakes all get an airing. I also have a go at the 5:2 diet (see here). I then look for a good low calorie, filling breakfast. This is where this Bircher muesli recipe comes into play. It’s basically porridge oats prepared the night before and soaked overnight in a suitable liquid (in this case milk, but I’ve come across apple juice) with some extras. Half this recipe provides a good, long lasting feed and comes in at about 400 calories.
This recipe adds chia seeds because they give a rich creaminess – if you don’t want to add chia, just don’t add as much milk. Chia seeds are little seeds that boost the nutritional value of the breakfast tenfold. They look a bit like poppy seeds and come in a variety of colours: black, white and grey. I use the white ones here. You’ll find them in health food shops and in big supermarkets beside the nuts and seeds. Chia seeds were the food of choice of Aztec and Mayan warriors, and a single tablespoon would keep them going for 24 hours. They are high in protein, so they’re perfect for breakfast time. You can use them in smoothies and in baking.
The night before, put the oats, chia seeds and pumpkin seeds into a bowl or container, pour over the milk, and add the maple syrup (or honey), vanilla and lemon juice. Mix well, then cover and pop into the fridge overnight. I won’t lie at this point it looks like the slurry you get when you unblock the sink! But next morning it all comes together as the seeds and oats soak up the milk. It then takes on a gloopier and altogether more appealing look.
In the morning, chop the pears into little chunks, sprinkle over the cinnamon and add the sour cherries. You can vary this bit really, grated apple works or a bit of banana. This recipe does two pretty big portions or could divide into three.
2 tablespoons white chia seeds
1tablespoon pumpkin seeds
350ml milk (400ml for a sloppier mix) of your choice (I use almond or coconut)
1 tablespoon maple syrup (I use honey)
a dash of vanilla extract
a squeeze of lemon juice
2 ripe pears
1 pinch of ground cinnamon
a small handful of dried sour cherries, or cranberries
Recipe from ‘A modern way to eat’ by Anna Jones and then taken on by Jamie Oliver www.jamieoliver.com