Ingredients / Shopping List
100g rolled oats35g dried cranberries25g sultanas25g pumpkin seeds25g sunflower seed20g pecan nuts1 apple200ml Semi-skimmed milk
Prep to Cook: Deep basin or mixing bowl, tablespoon, grater, measuring jug
Prep: Prepare the dry mixture:
This is a no-cook breakfast. Simply mix and soak. Dr Bircher-Benner, a Swiss doctor devised this style of oaty and fruity breakfast for the health of his patients around 1900.
Cooks Know How: The lack of cooking processes to describe allows an opportunity to discuss the health aspects of this recipe. The mixture is dried fruits which contain fruit sugars. When soaked in milk they release some of their sugars, swell and soften. The nuts whilst providing a little texture also supply some protein and minerals such as zinc, manganese and phosphorus. Pecans are low in saturated fat and high in omega 6 fatty acids that can reduce cholesterol. Rolled oats form the basis of this dish. They are processed by steam and then rolled and sold as ‘porridge oats.’ They are starchy and provide vitamin B, iron and dietary fibre. The fibre is soluble and especially good for reducing cholesterol in the blood. The soaking of the oats is the important stage to make the breakfast more digestible.