First you soak your preferably organic oats overnight in either milk or water. If it's in milk then cover it and put in the refrigerator overnight.
We use two cups of oats and half a cup of ground almonds (to boost the protein content) for two adults and two primary school aged children. You could also have some sunflower and/or pumpkin seeds, some desiccated coconut and a couple of tablespoons of Chia seeds in the soaking mix for more essential fatty acids (EFA's)
Then in the morning, chop up some fruit, add to a pot and simmer till softened. This makes a warm and naturally sweet base for the Bircher. We use apple and pear with adding frozen berries for variation and more antioxidants.
When the fruit has stewed, turn it off and add the oats, almonds and chia seed mix, stir in and heat gently if required. Try not to cook the oats so you get all the benefits of the raw, soaked grain.
Then serve with yoghurt, chopped banana and a sprinkle of cinnamon if you like.
Our kids love it, as its real comfort food and naturally sweet.
It is free of processed sugar, high in healthy soluble fibre, antioxidants, protein and vitamins.
Let me know how you like it!
Reg. Osteopath Melanie Young