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Omega 3 Bircher Muesli – quantities for one large bowl

Getting enough Omega 3 can be a bit of a worry when on a plant-based diet and there is a lot of controversial information out there regarding this topic. Some suggest a supplement or the occasional consumption of oily fish is vital, others say that the body can convert enough of the short-chain ALA fatty acids we get from plant foods into long-chain EPA and DHA fatty acids. I’m not going to go into the specifics of it all here, but you can read all about it on This muesli recipe is a great way to incorporate all the best plant-based sources of omega 3 in one meal, plus a whole bunch of other important nutrients, minerals, vitamins and antioxidants. That and lots and lots of fibre, it’s got it all! While there’s definitely a breakfast vibe, it can make a quick, delicious and nutritious dinner as well.

What you need:

100g oats of your choice – I like it best with porridge oats

1tbsp ground flaxseed

1tbsp hemp hearts – hemp seeds contain all 9 essential amino acids (I prefer hemp hearts as the seeds have a pretty tough shell)

1tbsp organic raisins

5 walnut halves

100g berries of your choice – only use fresh berries when they are in season and harvested locally, otherwise opt for a frozen mix, no need to defrost them first.

200ml unsweetened plant milk of your choice

2tbsp unsweetened plant based yogurt of your choice – not only does it make your müsli creamy and even more delicious, it also adds gut loving probiotics

Tasty topping ideas:

Chia seeds

Chopped and roasted hazelnuts

Apple/pear/banana/mango slices

Spoonful of peanut or almond butter

Sprinkle of cinnamon

How you do it:

Simply mix everything, there is no need to pre-soak the oats, but if you like you can make it the night before adding nuts, berries and fresh fruit in the morning.

Add whatever toppings you fancy or enjoy as it is!



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