Beautiful bircher
Soaking oats transforms them into a delicious creamy breakfast, make the night before and you're ready to start your day with a healthy meal.
Serves: 1
Time to make: 10 mins , plus 2 hrs chilling in fridge
Total cost: $1.50
(at time of publication)
Ingredients
- ½ cup oats
- ¼ cup no-added-sugar apple sauce (we used Pam’s)
- ¼ cup water
- 2 tablespoons dried cranberries
- 2 tablespoons shelled pistachio nuts
- 1 tablespoon poppy seeds
- ½ cup low-fat plain yoghurt
Instructions
1 With a spoon, mix together oats, apple sauce, water, cranberries, nuts and poppy seeds.
2 Cover and refrigerate for 2 hours.
3 Serve with yoghurt stirred in.
Variations
- Sprinkle 1/2 teaspoon cinnamon on top for extra taste.
- Add 1 teaspoon lemon juice or orange juice just before serving for a tarter flavour.
- Although it won’t look as colourful, replace green pistachios with your nut of choice.
HFG tip
You can prepare this the night before and store in the fridge until breakfast time.
Nutrition Info (per serve)
-
Calories 475cal
-
Kilojoules 1950kJ
-
Protein 19g
-
Total fat 16g
-
–Saturated fat 2g
-
Carbohydrates 60g
-
–Sugars 27g
-
Dietary fibre 7g
-
Sodium 80mg
-
Calcium 470mg
-
Iron 5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Devin Hart
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
