Barley makes a delicious alternative to oats for your morning bircher, or you can use a mix of the two. You might have seen a new product called BarleyMax – you can buy it as rolled flakes mixed with oats. This is like traditional barley except it’s a specially chosen (non-GMO) type of barley grain that has much higher levels of fibre, in particular resistant starch.
Resistant starch is a prebiotic fibre that’s exceptional for supporting gut health. Basically it’s like a fertiliser that helps feed the good bugs (the probiotics) in your gut, which in turn helps your immune system and overall health.
1 cup (120 g) rolled barley (or barley and rolled oats)
2 tbs chia seeds
1 large pink lady or royal gala apple, grated
1 tsp freshly grated ginger
½ tsp ground cinnamon
2 cups milk (use almond, coconut or soy milk for dairy-free and vegan)
Yoghurt, to serve (optional – use coconut yoghurt for dairy-free and vegan)
Chopped pistachios, to serve (optional – omit for nut-free)
Edible flowers, to serve (optional)
Combine oats, chia seeds, apple, ginger, cinnamon and milk in a large bowl. Mix well. Cover and refrigerate overnight.
Thin bircher with a little extra milk if needed. Divide between serving bowls. Top with yoghurt, pistachios and flowers if using.
If you like, add some 2-3 tbs ground almond meal or LSA (not suitable for nut-free).