Bircher Muesli
Serves 10
So easy and so good, this bircher muesli recipe will make your breakfast a treat. With lots of heart healthy ingredients to help keep you fuller for longer. Oats are an excellent fuel food, they are a whole grain with the natural fibre structure intact (i.e. haven’t been processed or refined) which means they contain more nutrients and take longer for your body to digest. Add in some sunflower and pumpkin seeds for those extra heart-healthy fats, fibre and protein and top it all off with your favourite fruits. The perfect way to start your day.
Ingredients
Muesli
- 2 cups rolled oats
- 1/4 cup sunflower seeds
- 1/4 cup pumpkin seeds
- 1/3 cup chopped fruit (e.g. apricots, dates, raisins, sultanas)
Per serve
- 1 apple, grated
- 1/4 cup milk
Method
- Prepare the muesli by mixing together the oats, seeds and dried fruit. Store in an airtight container
- For breakfast the following day mix together ½ cup muesli with 1 grated apple and ¼ cup milk per person.
- Refrigerate overnight
- Serve the following morning with your choice of toppings.
Topping suggestions
- Yoghurt
- Stewed fruit
- Fresh fruit
- Milk
NUTRITION PER SERVE: Energy 988kJ • Protein 7g • Total Fat 5.7g • Saturated Fat 1.1g • Carbohydrates 46.4g • Sugars 24.7g • Dietary Fibre 6.1g • Sodium 31mg
Pea and cheese omelette
Serves 1 | 10 mins to make
This quick and easy omelette recipe is a great standby for when you need a meal in a hurry or don’t have the energy to cook – kids love them too, and it can be a good way to sneak in those extra veges. Eggs are a good source of protein which help keep you satisfied and fueled for the day. Omelettes are so versatile you can use any other vegetables or leftovers you have on hand such as chopped tomato, mushroom, spinach, or avocado to add some extra flavours and minimize your food waste. Add some grainy bread on the side if you need an additional boost.
Ingredients
- 2 eggs
- 1 tsp oil
- 1/2 cup cooked frozen peas
- 2 tbsp grated cheese
- 1 tbsp chopped fresh herbs e.g. parsley or chives
Method
- Crack the eggs and beat in a bowl until combined
- Heat the oil in a small frying pan over a medium heat
- Add the eggs and allow to cook for 30 seconds stirring a little
- Place the peas, cheese and herbs in a line across the middle of the egg
- When the egg is mostly set but not quite fully cooked through, gently fold one half of the egg over the peas, cheese and herbs
- Continue to cook on that side for another 30 seconds then turn over and cook on the other side for a further 30 seconds.
Tip: Serve with whole grain bread.
NUTRITION PER SERVE: Energy 1164kJ • Total Fat 17g • Saturated Fat 5g • Carbohydrates 8.4g • Sugars 49g • Dietary Fibre 4.9g • Sodium 252mg
Disclaimer: The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.
