The Super Bircher

... a great weekday alternative to hot porridge.

This truly is a super breakfast — a quick and easy weekday alternative to hot porridge that will make you feel full and ready for your day. Also great for the Spring/Summer when you may not feel like a warming breakfast. As well as being delicious it is absolutely packed with ingredients targeting your cardiovascular health. Here are some highlights for this combination:

  • Oats contain a soluble fibre called Beta-Glucan. This swells and form a gel-like material in your stomach which shields the carbohydrates from your digestive enzymes resulting in slow release energy and making you feel fuller for longer. Oh, and it also acts to lower your bad LDL-cholesterol.
  • Walnuts are great. There is a clear epidemiological association between regular nut consumption and improved long-term cardiovascular health. There maybe a number of reasons for this including the ability to improve your cholesterol profile.
  • Berries have also shown clear epidemiological association with improved cardiovascular health. They are all amazing but the blueberry particularly has a super reputation. One possible reason is due to their anthocyanin content —  the colourful pigments which give them their vivid colours.

Combine this Bircher with a full glass of water to help the oats swell further and I guarantee there won’t be any sign of hunger until lunch time. It is also perfect pre-exercise and will give you loads of energy – combine with a brisk walk for 30 minutes (or any cardiovascular exercise of your choice) afterwards to boost your cardiovascular system and feel fabulous and energised for the rest of the day. If you do this consistently you will definitely see results in terms of weight optimisation and cardiovascular risk factor reduction.

This recipe is only one possible example. You can experiment with different berries and/or fruits, (including dried), nuts and seeds.

What we used for this recipe in the Cardiologist’s Kitchen:

 

  • Sainsbury’s organic Scottish porridge oats
  • Yeo Valley natural organic bio live yogurt
  • Waitrose pressed apple juice
  • 1 Pink Lady apple
  • blueberries
  • walnuts
  • cinnamon

The ingredients are combined the night before and left in the fridge for the oats to soften and the flavours to mix

  1. In large bowl mix the oats, yogurt and apple juice until combined.
  2. Grate the apple skin-on straight into the bowl and add the blueberries.
  3. Cover in clingfilm and leave in the fridge overnight to mature.
  4. In the morning spoon into a serving bowl. If you think the mix needs to be a little looser add another splash of apple juice and stir in.
  5. Finish with a crumble of walnuts and a sprinkle of cinnamon.

Simple and amazing.

2 comments

  • Hi
    Could you advise on amounts of porridge & yogurt & apple juice for this Bircher recipe please

    Thank you

    John, 11th June 2018 at 9:21 am -
    • Try 25 g porridge oats with 6 tbs apple juice and 1 tbsp yogurt. Leave this and all the ingredients overnight but then review if necessary in the morning, i.e. more apple juice/splash of milk/another dollop of yogurt. The recipe is yours to experiment with depending on what consistency you prefer.

      Mary, 11th June 2018 at 6:07 pm -

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