• Kat D'Andrea

Spring Prebiotic Bircher Protein breakfast


Spring is a great opportunity to introduce overnight oat/chia porridges, known as 'Bircher'.


Bircher is a great way to stimulate the growth of beneficial bacteria such as bifidobacteria and lactobacillus. This helps to improve digestion and strengthening the immune system. When oats are soaked over night, starch is broken down, which reduces the natural phytic acid to help our body absorb the nutrients a lot more. Therefore, by morning, it becomes a prebiotic, which means that it is absorbed in the large intestine and feeds 90% of our good gut bacteria


Here are some ideas for your high protein bircher porridge.


Perfect for:


Balancing hormones

Blood sugar regulation

Family breakfasts

Vegan

Baby + toddler food

Digestive health



Ingredients:

  • A bowl of mason jar

  • 1 tbsp of chia seeds

  • 2 tbsp of oats/quinoa flakes/buckwheat flakes (Or a mixture of all)

  • 1 tbsp of greek yoghurt (or dairy-free alternative) - this gives it a creamy texture

  • 1.5 cups of milk of choice (Ideally almond or nut milk)

  • Grated apple or grated pear


Next morning: Choice of fruit such as: raspberries, banana's, cherries, kiwi's, mango, pomegranate, cinnamon, honey, nut butter, cacao, ground or whole nuts, sesame or pumpkin seeds, plant based protein powder


Method:

  1. Place all ingredients into the mason jar (apart from the next morning toppings) shake and place in the fridge overnight

  2. Next morning - Place into a bowl and add in your chosen toppings and enjoy

** Do not place any protein powder into your baby or toddlers portion.







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