Healthy retreat recipes


Here's a sample of the deliciously healthy recipes we are constantly creating for our retreat guests. Have some fun recreating these delicious dishes you had on retreat. Or if you haven't visited The Seventh Seal yet, these will give you a taste of what's in store.

Overnight Bircher muesli
23 Sep
2016

Overnight Bircher muesli

| Healthy retreat recipes

Makes a large container that lasts for weeks!

Dr Brenner-Bircher developed this special breakfast treat at his health clinic in Switzerland in 1887 as a perfectly balanced and easy to digest meal for his patients. Today it is found on buffet breakfast tables in 5-star hotels all over the world. It’s a cinch to make at home and its creamy texture makes it a hit with everyone.

Why you and your body will love this

Nutritionally, this is as close to perfect as a breakfast can get!

The oats are a great source of protein and low GI energy, are high in soluble fibre and help to lower cholesterol. The nuts and seeds provide a powerhouse of protein, calcium and other minerals, essential fatty acids and vitamins, while the fresh and dried fruit provide antioxidants, fibre and vitamins. Coconut is a rich source of anti-fungal and anti-microbial lauric acid and is full of dietary fibre.

The cinnamon is the nutritional icing on this delicious breakfast — it provides a fabulous source of antioxidants and helps to balance blood sugar levels. By soaking the muesli overnight, all these nutrients are much easier for your body to digest and use. As well as a brilliant breakfast, Bircher muesli makes a great pick-me-up afternoon snack.

Dry mix ingredients


1kg whole rolled oats
1½ cups buckwheat kernels
1½ cups shredded coconut, lightly toasted
½ cup pepitas
½ cup LSA (ground linseed, sunflower seeds and almonds)
½ cup almonds, roughly chopped
½ cup walnuts, roughly chopped
⅓ cup chia seeds
1½ cups sultanas, or other dried fruit of your choice
1–2 Tablespoons ground cinnamon (or to taste)

To soak and serve


Plant-based milk of your choice (rice, oat or almond milk)
Fresh or frozen berries of your choice
Grated apple


Method


Combine all dry ingredients in a large container to store in the pantry. To prepare for the following morning’s breakfast (or up to 2 days' ahead) measure approximately ¾ cup of dry muesli mix for one serve or 1½ cups for two serves, into a bowl, jar or container. You may need to use less or more dry mix depending on your appetite — these amounts make hearty serves!

Pour your chosen milk alternative over the dry mixture until just covered. Stir through a handful of berries and/or grated apple, cover and refrigerate overnight. If using grated apple, I also add a squeeze of lemon juice to help prevent the apple from browning.

In the morning, loosen the mixture with a little more milk, and add a dollop of natural yoghurt and drizzle of honey if you like. Dig in with a big spoon and enjoy!

© 2017 The Seventh Seal Luxury Retreat and The Green Gourmet
You are welcome to share this recipe with family and friends, acknowledging The Seventh Seal Luxury Retreat and The Green Gourmet as the original source.



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