Gluten Free Apple Cinnamon Bircher

Updated: 5 days ago

Who doesn't love bircher?! It's one of the easiest meals to prepare (throw yummy things in a bowl and soak overnight) that totally delivers on flavour.


The gut health spin on this recipe is the inclusion of grated apple. Apple is naturally very high in pectin with the highest concentrations in the skins, cores and seeds. Pectin is a naturally occurring polysaccharide (a type of carbohydrate) that contains a good amount of soluble fibre


For more gut health breakky's check out my Choc Veggie Gluten Free Porridge and my Carrot Cake Porridge.


Are you having tummy troubles and issues tolerating fibre yet no-one has been able to tell you what's wrong?


Research shows pectin helps increase viscosity and volume of stool meaning it can help regulate both constipation and diarrhoea (1). It is also shown to have benefits in regulating blood sugar (2), weight management (3) and can support healthy detoxification (4).


Makes 2-3 serves

Ingredients

  • 3/4 C quinoa flakes (can use rolled oats if not strictly gluten free)

  • 1/4 C shredded coconut

  • 1/2 C raw hazelnuts

  • 1/4 C hemp seeds

  • 1 apple with skin, grated

  • 1 1/2 tsp cinnamon

  • 1 1/2 C milk of choice (almond, soy, cow's, oat etc)

  • Optional topper: raisins


Are you someone who would love to make this recipe but feels bloated, in pain or windy after having apple? If so, let's talk and find a solution!


Method

  1. In a bowl, combine dry ingredients and apple in mix until evenly distributed.

  2. Add in milk and stir until combined.

  3. Refrigerate overnight

  4. Serve with yoghurt and top with extra cinnamon and raisins.


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Melbourne, Australia