Leslie’s Overnight Bircher Muesli

Leslie Beck, RD See Bio

Copyright © Leslie Beck, 2016.

Leslie Beck, Registered Dietitian, is the best-selling author of 12 books on nutrition and health, writes a weekly column in The Globe and Mail, and is a regular contributor to CTV News. Based at the Medisys clinic in Toronto, Leslie offers one-on-one diet coaching, personalized meal plans and evidence-based recommendations on the use of nutritional supplements. www.lesliebeck.com

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This hearty, fibre-rich breakfast is a delicious alternative to hot oatmeal. The oats are soaked overnight so you don’t have to wait for breakfast in the morning. The recipe calls for berries and pecans, but feel free any type of fruit or nut you like. And be sure to save some for a mid day snack!

Ingredients:
2 cups / 500 ml steel cut oats, dry
2 cups / 500 ml buttermilk, 1% MF
1 cup / 250 ml fresh blueberries or raspberries
2 Granny Smith apples, finely chopped
1/4 cup / 50 ml chopped pecans
2 tbsp / 25 ml ground flaxseed
maple syrup (optional)
ground cinnamon

Directions:
In a large bowl, combine oats and buttermilk. Cover and refrigerate overnight.

Just before serving, add berries, apple, pecans and ground flaxseed. Sprinkle with cinnamon. If desired, drizzle with one teaspoon (5 ml) of maple syrup.

Serves 6. Per serving: 267 calories, 10 g protein, 8 g total fat (2 g saturated fat), 41 g carbohydrate, 6 g fibre, 5 mg cholesterol, 64 mg sodium

Tip: A client of mine suggests replacing the buttermilk with kefir to boost the probiotic count. Great idea!

From The No Fail Diet © Leslie Beck, 2008. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc.


Copyright © Leslie Beck, 2016.

Leslie Beck, Registered Dietitian, is the best-selling author of 12 books on nutrition and health, writes a weekly column in The Globe and Mail, and is a regular contributor to CTV News. Based at the Medisys clinic in Toronto, Leslie offers one-on-one diet coaching, personalized meal plans and evidence-based recommendations on the use of nutritional supplements. www.lesliebeck.com

 

 

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