A Swiss doctor (named Bircher-Benner) who ran a diet clinic in Switzerland in the late 19th century invented a breakfast dish that included oats, chopped apples, and soured cream. A packaged version of the original Bircher-müesli mix (substituting dried fruit) has been marketed for years (and is still a tradition in Switzerland. For our müesli, we’ve chosen high-fiber figs and dates, as well as heart-smart sunflower seeds.
4 cups old-fashioned rolled oats
1/2 cup (3 ounces) dried figs, finely diced
1/2 cup (3 ounces) pitted dates, finely diced
1/2 cup raisins
1/2 cup (3 ounces) dried apricots, finely diced
1/3 cup hulled sunflower seeds
1/3 cup packed light brown sugar
1. Preheat the oven to 400°F. On a jelly-roll pan, toast the oats until golden brown and fragrant, stirring once, 7 to 10 minutes. Transfer to a large bowl and let cool to room temperature.
2. Add the figs, dates, raisins, apricots, sunflower seeds, and brown sugar. Store in an airtight container. Makes about 6 cups
Good source of: fiber, selenium, thiamin
Just about every ingredient in this müesli recipe will help to protect your health. You’ll receive an impressive amount of cholesterol-reducing soluble fiber from the oats, dried figs, dates, raisins, and apricots. The sunflower seeds provide folate, iron, selenium, vitamin B6, vitamin E, zinc, protein, and fiber as well as linoleic acid, an unsaturated fat.
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.