Apple Barley Bircher

DfDairy free
EfEgg free
NfNut free
VeVegan
VeVegetarian
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Apple Barley Bircher
Serves 4

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.

Ingredients

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)

Method

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.

 

Tips

If you like, add some 2-3 tbs ground almond meal or LSA (not suitable for nut-free).