Beta glucan benefits and a fig and orange bircher recipe

Jacqueline Alwill

Brown Paper Nutrition

If porridge or muesli isn’t quite your thing but bircher floats your boat then boy oh boy do I have a delicious recipe for you. It’s perfect for the winter oranges we have in season right now and because I’m sailing the same ship as most with regard to time in the morning or lack there of, saves you time, but still delivers on the deliciousness.

Oats are obviously scrumptiously satisfying but they’re also rich in soluble fibre and beta-glucans. Beta-glucans are a compound which support healthy cholesterol levels, may assist lowering cholesterol and triglycerides and are also known for their immune enhancing properties too.

 

FIG AND ORANGE BIRCHER

Serves 3-4 / Vegetarian

1 1/2 cups rolled oats

1/4 cup shredded coconut, unsweetened

2 tablespoons chia seeds

2 tablespoons hemp seeds

1/2 cup sultanas

1/2 cup no sugar added natural or vanilla yoghurt

1 teaspoons finely grated orange zest

2 teaspoons vanilla extract

2 cups boiling water

Optional: cinnamon

To serve: fresh figs or seasonal fruit, orange segments, chopped almonds, additional yoghurt

Combine rolled oats, coconut, chia, hemp and sultanas in a bowl and mix. Add yoghurt, orange zest, vanilla and boiling water and mix. Add cinnamon if desired. Cover and place in fridge overnight. Serve for breakfast with a scoop of yoghurt, followed by the bircher and topped with fresh figs, orange and chopped almonds.