Breakfast “find out the truth about bircher and get the real costed recipe”

The word is pretty simple. It is a compound word meaning that you are breaking the fast between dinner and the first meal of the day. So if you miss it your body goes into starvation mode and begins storing fat, to stop this occurring simply “eat breakfast” and break the fast

Any breakfast is better than no breakfast, but try not to have sugar and fat. Choose foods that contain nutrients and keep you full, just like with other meals, try to eat a variety of foods:
Wholegrains (breads and cereals) I recommend some but believe most of the western world consumne to much cereals on average hence the rise of gluten intolerance from excessive wheat as well as whole raw milk and lactose intolerance

Protein (fish, meat, beans, and nuts)

Fruits and vegetables

Milk (in small amounts), cheese i.e ricotta, cottage cheese, fetta  (in small amounts) and yogurt

Breakfast Ideas

 Eggs boiled or poached or an omelette with healthy fillings (6 eggs a week is the total healthy amount per week, remember they are also in other cooked foods)

Poached fish fillet or tinned sardines, tuna or salmon

Baked Beans or Foul (a middle eastern bean dish this makes a really healthy filling breakfast for winter)

Cold cereal with milk, yoghurt or juice (try wheat or whole-grain varieties and not too much of it or sugar) add some fresh fruit

 Hot cereal  such as oatmeal porridge (try some dried fruit or nuts on top)

 Whole-grain toast 1 slice only with a protien or fruit

 Yoghurt with fruit or nuts

Fruit smoothies
If you really don’t like to eat breakfast, myself included, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts

And heres some great info on Bircher Museli plus recipe and costed for you at $1.38  aud per serve

Bircher Muesli
As a young doctor, Max Bircher-Benner became convinced of the healing powers of fruit and vegetables.Between 1895 and 1900 he conducted numerous nutritional experiments with raw vegetables on himself, his family and suitable patients, finally developing the now internationally famous Bircher Muesli.

The main ingredient then was raw apple, rather than the cereal or yoghurt of today. By the 1940s it was a popular family supper dish. By the 1950s-1960s, however, it had extra ingredients such as cream and sugar. Industrially-produced muesli
with dried fruits is now also common. These later additions were against Bircher-Benner’s ideas.


1/2 Apple Granny Smith, peeled, cored and grated

1/4 Pear, peeled, cored and grated

1/4 Oats Rolled (quick)

15 ml Juice Orange

20 g Natural yoghurt (reduced fat)

7 gm Almond Flakes, toasted

5 ml Milk(un homogenised)

1/4 Mango peeled and seeded

1/4 Banana peeled

1/2 Passionfruit pulp

Pinch Cinnamon ground

Toast almonds gently in a pan on stove top
Grate apple and pear place in a bowl, add rolled oats, cinnamon and orange juice , mix to combine, allow to stand covered in the refrigerator for 1 hour.Fold through the yoghurt
Spoon the muesli into a bowl and serve topped with milk, mango and banana slices then
drizzle with passionfruit pulp

The benefits of eating breakfast are a

1.boosted metabolism(increased metabolic rate meaning your body burns more calories)

2.Increased weight loss (eat less calories during the day as a result)

3. Increased energy

4. Increased mental performance (concentration, memory retention and problem solving skills

5. Lower cholesterol

6. Less likely to be short or snappy at people due to low blood sugar levels

Functionally it’s a good idea to keep a range of easy foods at reach for when you just don’t feel like cooking

Boiled Eggs


Fresh Fruit whole

Tinned sardines, tuna or salmon

Tinned cooked beans that can be made into an array of dishes

So come on No Excuses, have some tasty healthy  Breaky 

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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