A nutritious breakfast in a glass, it does exist and no, it’s not SlimFast. Today our resident healthy foodie, Christine Joos, goes back to her roots to bring us this delicious müsli (that’s muesli in German, FYI) smoothie that’s good to quaff at any time of the day…
Freiburg in Germany, my hometown near the Black Forrest, could be called the mother of eco towns. Everybody cycles, Birkenstocks have been the day-to-night footwear of choice ever since I can remember and you’ll find organic and whole food shops on every other street corner because there’s a general celebration and appreciation of a holistic and healthy lifestyle. That’s just how it is.
Müsli (okay muesli to you brits) is a staple food on the menu, including for my parents who’ve been eating a müsli every morning for nearly 40 years. I grew up among people exchanging their new müsli recipes hot off the press. Some soak their grains overnight. Some swear by steaming the apples before adding them to the mixture, while others just prefer everything raw. It goes without saying, then, that I love müsli. Not just by default, but because it offers endless variety, gives you a long-lasting energy boost and can be eaten at any time of the day.
Historically, müsli was introduced by the Swiss physician Maximilian Bircher-Brenner for patients in his hospital around 1900. A diet rich in fresh fruit and vegetables was an important part of the therapy. The original müsli was soaked overnight in water and lemon juice and then served with yoghurt, but müsli as we know it today became popular in the West during the 60s as part of the growing health food movement.
Oats are the hero ingredient in every müsli, but why are they so good for us?
Oats are full of magnesium – key to enzyme function and the production of energy. They’re also helpful in cardiovascular conditions because magnesium helps to relax the blood vessels, strengthening the heart and balancing blood pressure. Studies also show that eating magnesium-rich foods reduces your risk of developing type 2 diabetes, while experimental and clinical data also makes a link between magnesium deficiency and depression.
Oats contain a type of soluble fibre called beta-glucans which slow down the absorption of carbohydrates into the bloodstream. This type of slower digestion prevents blood sugar spikes and increased insulin levels that would otherwise encourage our bodies to produce and store fat. This means they help keep the body in balance and to stay slim.
If you prefer you can of course use gluten-free oats, rice flakes, millet flakes, or any grain of your choice.
I’m also adding a few other nutrient dense ingredients to my müsli: chia seeds deliver a high amount of omega 3 fatty acids, dried figs and bananas provide sustained energy (they’re a fave among long distance cyclists) and linseeds are superb for digestion.
- 3 tbsp rolled oats
- 1 tbsp chai seeds
- 1 tbsp linseeds
- 2 dried figs
- 2 apples
- 2 nectarines
- 1 banana
- 1 tsp sunflower seeds
- 3 tbsp soya yoghurt or Coyo coconut yoghurt
- 1/2 cup or more dairy-free milk of your choice
- 1 tsp desiccated coconut (optional)
- honey or maple syrup to taste
Remove the stones from your nectarines. Add all ingredients except a quarter of the nectarines, desiccated coconut, a few chia seeds and sunflower seeds to the food processor. Blend until smooth, add more milk and honey if you wish to achieve ideal consistency and sweetness.
Transfer into glass and sprinkle small pieces of nectarine, coconut and sunflower seeds on top. Enjoy your day!
Christine Joos, aka @london_yogini, is a designer, smoothie alchemist, yoga teacher and mum who lives in North London. She’s a passionate yogini who believes in the transformative power of nutrition. As well as posting her wellbeing inspo here, you can also find her flexing her creative muscles for brands like ASOS, Virgin and Adidas.