Healthy_Food_Guide_UK_-_January_2020

Birchermuesli
prep 10 min+ chillingserves 6
vegetarian gluten free

150ggluten-freerolledoats
180gfreshorfrozenblueberries
30gdesiccatedcoconut
200mlskimmedmilk
2 apples,peeledandcoarselygrated
250glow-fatnaturalyogurt
1tbsprunnyhoney
30galmondsorhazelnuts,chopped
100graspberries,thawed
if frozen, to serve

1 Combinetheoats,blueberriesand
coconut in a large bowl. Stir in the milk,

1

PERSERVING

232kcal 5.8gfibre

8.6gfat 7.8gprotein

3.6gsaturates 0.1gsalt

30.4gcarbs 143mgcalcium

15.6g sugars 1.7mg iron

HEALTH ISSUE LOW ENERGY

The Low-GI diet

Avoidthehighsandlowsthatspikesinbloodsugarlevels

can cause with a diet based around slow-release carbs

apples,yogurtandhoney,thensprinkle

overthechoppednuts.Coverand chill

foratleast2 hrorovernight.

2 Toserve,spoonthemuesliinto6 bowls

or small jars and top with the raspberries.

Bircher

muesli

EAT FOR BETTER HEALTH

JANUARY 2020HEALTHY FOOD GUIDE 59