Thursday, 16 February 2017

A new take on Bircher muesli

By Erin Dwyer (Research Dietitian)


It needs to be remembered that a Low FODMAP diet is:
  1. Not for life, and
  2. For people with IBS
It is not a weight loss diet.

That being said – It is Australia’s Healthy Weight Week this week and to celebrate we have created a Bircher muesli recipe that is both low FODMAP and also a nutritionally balanced, quick and easy breakfast. Studies have shown that including breakfast as part of a healthy diet contributes to maintaining a healthy weight, so a great option for those on a Low FODMAP diet who are concerned about their weight

Bircher muesli was invented by Swiss physician Maximilian Bircher-Benner who hypothesised that a diet rich in grains, fruit and vegetables was more favourable than large amounts of animal proteins. He was right, we get health benefits from grains like oats, which are a good source of soluble fibre (read our post on this here http://fodmapmonash.blogspot.com.au/search?q=soluble+fibre),and beta glucan (helpful for maintaining healthy cholesterol levels). Bircher muesli can be paired with fruit for sweetness with added micro-nutrient value and dairy for calcium and some protein. 

The traditional Bircher contained apples and honey – high in excess fructose and sorbitol, not such a great option for people following a low FODMAP diet who find it difficult to tolerate these foods. So this recipe is a low FODMAP take on a balanced, healthy bircher. 


Low FODMAP Bircher Muesli

Ingredients:
(Serves 2)
  • 1 Cup rolled oats (~83g)
  • 20 Almonds (~24g)
  • 2 Tbs Pepitas (pumpkin seeds)
  • 2 Tsp Cinnamon
  • 2 Tbs Dried Cranberries
  • ½ Cup milk of your choice (lactose free, almond, rice etc.)
  • ½ Cup water
To Serve
  • Low FODMAP fruit e.g. banana, kiwi fruit, raspberries, strawberries
  • Yoghurt (Lactose free if required)
  • Dash of Maple Syrup
Method:
  1. Place oats and almonds in a food processor and pulse a few times to make the oats smaller. This will improve the texture of your Bircher.
  2. Pour oats and almonds into a bowl and add all other dry ingredients, mix well.
  3. Pour in the milk and water, cover and place in the fridge overnight.
  4. In the morning, scoop out your serve, add a dollop of yoghurt or a splash of milk to loosen the mixture, add some fruit and breakfast is served
Tips:
  • Halve the recipe for a single serve and make it in a jar for a ‘Grab and go’ breakfast.
  • Don’t have a food processor? No problem, use quick oats and flaked almonds instead!
  • This mixture will last up to 4 days in the fridge so double the quantity for some easy meal prep.
Nutrition Information/serve: 145g

Energy
1539kJ
Protein
12g
Fat
16g
- Saturated fat
3.0g
Carbohydrates
38.5g
- Sugar
4.8g
Fibre
5.0
Sodium
25.5mg
FODMAPs
LOW


8 comments:

  1. I thought you were only allowed 1/4 cup of Oats in one serving?

    ReplyDelete
    Replies
    1. Hi there, this recipe asks for rolled oats which have been tested and found to be low FODMAP in the serving size of 1/2 cup. This recipe is for 2 serves, therefore a whole cup is stated. All the best, Monash FODMAP.

      Delete
    2. Please explain why you say that a low FODMAP diet "is not for life." Do you mean that there is a cure? Is there a way for me to get my body to process these sugars so that I no longer have symptoms?

      Delete
    3. Hi, please see these two blog posts for more information about why a strict low FODMAP diet isn't a life time diet:

      http://fodmapmonash.blogspot.com.au/2015/04/low-fodmap-diet-not-lifetime-diet.html
      http://fodmapmonash.blogspot.com.au/2015/06/just-2-6-weeks-it-is-not-diet-for-life_8.html

      Delete
  2. The first line of this article states that the low FODMAP diet "is not for life"? What?? Huh?? When and how is my body ever going to be able to process the FODMAP sugars to which I am intolerant?

    ReplyDelete
  3. I thought almonds were not permitted on FODMAP

    ReplyDelete
    Replies
    1. Hi there,

      Almonds are considered high FODMAP in the serving size of 20 nuts, this is why they are given a 'red' rating in our app. However, in the serving size of 10 nuts almonds are low FODMAP and should be tolerated by most individuals. Red foods often have green serving sizes, always remember to click into the foods in the app to find out.

      All the best,
      Monash FODMAP.

      Delete
  4. Please recognize that there is a difference between saying that "a Low FODMAP diet is not for life," and saying that a STRICT Low FODMAP diet is not for life. You are confusing your readers. Until a treatment or cure is discovered, the DIET IS THE TREATMENT.

    ReplyDelete