5-minute recipe: Bircher muesli
A quick-fix breakfast cereal with an endurance- boosting balance of carbs, vitamins, minerals and fibre
If you want a breakfast for endurance, then you’ve come to the right place. Created by Dr Bircher-Benner in the 1890s as a healthy meal for his patients in his Zurich hospital, this muesli provides an excellent balance of heart-healthy, sustaining nutrients, including good quality protein, slow-release carbohydrates, omega-3 fatty acids, vitamins, minerals and cholesterol-reducing fibre.
It really does help maintain consistent energy levels to get you through those long rides and runs. What’s more, prepared the night before, it’s an ideal quick-fix breakfast, just as quick as pouring a bowl of cereal.
Serves 4
Prep time 5mins + overnight soaking
Cooking time None!
Equipment required A bowl and a grater
Ingredients (to serve 4)
– 1 cup unsweetened muesli with fruit and nuts
– Skimmed milk to cover the muesli
– Splash of apple juice
– Good grating of nutmeg, or ¼tsp ground cinnamon or cardamom
– 1 crisp, fresh apple, grated
– Natural yoghurt
– Runny honey to drizzle on top
– Small handful of almonds, toasted, or sunflower seeds
Step 1
Pour over enough skimmed milk to cover the muesli generously and add a splash of apple juice.
Step 2
Grate over a little nutmeg.
Step 3
Leave for a couple of hours, or overnight, in the fridge. When you’re ready to eat your Bircher muesli, remove from the fridge and stir in the grated apple.
Step 4
Add a dollop of natural yoghurt, the almonds or seeds and a good drizzle of honey.
Nutrition per serving
Energy 266kcal
Protein 9g
Carbs 42g
Sugars 21g
Fat 6g
Saturates trace
Salt 0.2g
Fibre 4g
(All images: Ewelina Karbowiak)
For lots more fuelling advice head to our Nutrition section
Jamie Beach
Former digital editor 
