I was interested in maintaining good iron and protein levels as I continued on the journey of becoming vegan while undergoing chemotherapy. My blood was tested to check the levels and both iron and protein fell within the normal limits. I believe this was possible due to the number of seeds I ate daily at breakfast. My go-to breakfast recipe is also posted on my blog.
Along with that recipe, this one was also a favourite. I lived in Switzerland for many years and was introduced to Bircher Muesli. It’s an oats recipe that is prepared the night before and can be stored in the fridge for a number of days. I love this recipe because I can easily make a batch in the evening and my whole family then has a healthy meal the next morning. This is my take on the Swiss staple.
Bircher Muesli (Swiss Oatmeal) Overnight Oats
Servings: 4+
Prep Time: 15 minutes
Dry Ingredients - Mix all of the dry ingredients into a large bowl or container.
1 cup old fashioned oats
¼ cup unsweetened shredded coconut
1 tbsp chia seeds
1 tbsp hemp seeds
1 pinch salt
2 tbsp sunflower seed
2 tbsp pumpkin seeds
4 tbsp dried cranberries
¼ cup chopped almonds
¼ -½ tsp cinnamon
1 grated granny smith apple with the peel
Wet Ingredients - Mix all of the wet ingredients into a large bowl or container.
1 ¼ cup milk or milk substitute ( I use oat milk.)
1 cup yogurt or vegan substitute (My boys love vanilla yogurt for this recipe.)
1 tsp vanilla extract
2 tbsp maple syrup
Directions
Add the wet mixture to the dry ingredients. Mix well. Leave the mixture to sit in the fridge for 6-24 hours before consuming. The mixture will keep in the fridge for up to a week.
N.B. My youngest son loves warm oatmeal. So he puts his bowl of Bircher Muesli in the microwave for 45 seconds to warm it up. He then adds more vanilla yogurt on top. This additional yogurt could easily be substituted for milk or cream.
These websites Best Seeds to Eat and Nuts and Seeds High in Protein explain more about the iron and protein contained in seeds.
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