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Healthy Apple and Cranberry Bircher

Healthy Apple and Cranberry Bircher

 Serves

  • 3 – 4 serves

 Ingredients

  • 1½ cups rolled oats
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seed
  • ¼ cup shredded coconut
  • ¼ cup almond flakes
  • 1 apple, grated
  • 1 tbsp maple syrup
  • 1 tsp. vanilla extract
  • 1 tsp. cinnamon
  • 5 cups almond, coconut or organic dairy milk (+ additional milk to serve)
  • ¼ cup dried cranberries
  • Handful of berries per serve
  • 1-2 tbsp Greek yoghurt per serve

 Method

  • Combine rolled oats, chia seeds, shredded coconut, almond flakes, apple, maple syrup, vanilla extract, cinnamon and milk in bowl. Cover and refrigerate overnight.
  • In morning, add cranberries to oat mixture and stir well to combine.
  • Place mixture in serving bowl, top with handful of berries and 1-2 tbsp Greek yoghurt.

 Delicious And Nutritious Because:

  • Oats and chia are a great source of fibre which keeps you feeling fuller for longer. Studies suggest that the beta-glucan fibre found in oats can regulate your appetite for up to 4 hours.

By weight chia seeds are 14% protein. A high protein diet has been shown to reduce appetite and obsessive thoughts about food.