Orange & Blueberry Bircher Muesli

Soaking oats overnight to make bircher muesli makes them easily digestible. Bircher muesli is moderately high in fibre and low GI it is slow to digest, making you feel fuller for longer. Additionally, it is a good source of long-term energy. Consuming oats and fruit for breakfast provides a fabulously nutritious start to the day with all the right kinds of fats, fibres, vitamins and minerals.

Preparation Time: 5 minutes (+ overnight chilling)

Difficulty: Easy

Serves: 2

Nutrition Info (Per Serve):

• 390 Calories
• Carbohydrates 46g
• Protein 41g
• Total fat 13g (sat. fat 4g)
• Fibre 13g
• Sodium 79 mg
  

Ingredients:

• ¾ cup rolled oats
• 2 tablespoons linseeds
• Zest of half an orange
• 2 oranges, peeled and chopped
• 300mL of boiling water
• 2/3 cup natural yoghurt
• 125g punnet blueberries

Method:

1. Mix the oats, linseeds and orange zest in a medium sized heatproof bowl
2. Pour boiling water over the oat mixture and stir. Set aside and allow to cool
3. Cover and place in the fridge overnight
4. Stir in three quarters of the yoghurt into the oat mixture
5. Divide between two bowls or glasses and top with the remaining yoghurt, oranges and blueberries

Why Bircher Muesli is a Good Choice for People Managing Diabetes

• Low Glycaemic Index (GI): Oats are a low GI food, meaning they break down slowly and help keep blood glucose levels steady rather than causing sharp spikes.
• High in Fibre: With 13g of fibre per serve, this recipe helps slow carbohydrate absorption and supports digestive health.
• Sustained Energy: The combination of oats, seeds, and yoghurt provides long-lasting energy, helping you feel fuller for longer and reducing the temptation to snack on high-GI foods.
• Good Fats and Protein: Linseeds and yoghurt add healthy fats and protein, which also help with satiety and blood glucose control.
• Packed with Nutrients: The fruit and seeds offer a range of vitamins, minerals, and antioxidants for overall well being.

Tips for People Managing Diabetes

• Portion control: Stick to the recommended serving size to help manage carbohydrate intake.
• Monitor your response: Everyone’s blood glucose response is different, so check your levels to see how this meal works for you.
• Customise: If you want to reduce carbohydrates further, you can use less fruit or add more seeds and nuts.

Explore our blog for more tips and resources. 

Disclaimer: This blog is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified health provider with any questions about your condition. If you have a medical emergency, call 911 (US) or 000 (Australia) immediately, or visit your nearest emergency care center.