Bircher muesli
2 cups rolled oats
1/2 cup chopped dried apricots
1 cup orange juice
1 1/2 cups skim milk
1 cup NESTLÉ All Natural 99% Fat Free
Vanilla Yogurt plus extra, to serve
1/3 cup chopped nuts (such as hazelnuts and sliced almonds)
1 apple, grated honey, to taste
chopped banana or strawberries, to serve
Combine oats, apricots, orange juice, milk, yogurt, nuts and apple, cover and refrigerate overnight. Before
serving, add honey, to taste. Serve with banana or strawberries and extra yogurt.
| ANALYSIS |
High Fuel
4
|
Low Fuel
6
|
|---|---|---|
| Energy (kJ) |
1631
|
1087
|
| Protein (g) |
15
|
10
|
| Fat (g) |
11
|
7
|
| Carbohydrate (g) |
55
|
37
|
| Calcium, Vitamin C |
Serves: 4-6
Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size
Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size
