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‘Gluten Free’ Bircher Muesli

Vegan and Dairy Free

Total Protein Count: Not suitable for PKU diets
Serving Size = 1 cup
4 Serves

gluten free bircher muesli

How can an oat-based bircher muesli be gluten free? Well possibly one way would be the use sprouted oats. You see the packaging of spouted oats in health food stores listed as ‘gluten-free’, but is it really gluten-free? I did a bit of digging to find out the answer.

The organic sprouted porridge oats that I used in this recipe came from Rude Health. (You can check out their website for more information on sprouting and the multitude of health benefits associated.)

According to Rude Health, “Sprouting a seed or a grain, brings it to life and increases the amount and quality of nutrients available to your body. And because the food has been brought to life before you eat it, there’s less work for your stomach to do, so it’s easier to digest.”

I know from personal experience that activating nuts and seeds (by soaking and drying them) causes far less bloating and discomfort and I will continue to recommend that you activate your seeds and nuts before eating or cooking with them. Yet hold on! I thought that oats DID  have gluten. That is why I avoid them and do not eat traditional mueslis with oats. So I did some research into why oat based products in Australia do not claim to be gluten free and products from the UK can. I found that it depends the Food Standards interpretation of testing within these countries.

The sprouted oats from Rude Health come from the UK where food standards in Europe and USA recognize oats as being gluten free as long as they are free from contamination of wheat, rye or barley.

A position statement from Coeliac Australia explains that the tests in laboratories used to determine the level of gluten content found in grains (such as wheat, barley and rye) cannot test for the gluten found specifically in oats (more specifically the gluten fraction called avenin found in oats) due to the slight difference in amino acid make up. As a result the FSANZ (Food Standards Australia and New Zealand) prohibit any form of oats to be defined as gluten free and therefore cannot carry the label or be advertised as gluten free.

Coeliac Australia, therefore follow the recommendation from leading researchers and gastroenterologists that oats should not be included within the gluten free diet.

If you decide to try the sprouted oats and are on a gluten free diet, then you may want to try a small portion first to determine any sensitives. Otherwise, if you wish to replace the oats for another gluten free grain, then you could use a combination of quinoa flakes and cooked quinoa. You will still benefit from the protein and energy derived from oats.

1 cup / 145 g organic sprouted porridge oats
1/2 cup / 45 g quinoa flakes
1/2 cup / 35 g shredded apple
1/2 cup / 35 g shredded coconut
3 Tbsp / 38 g pepitas
1 Tbsp / 9 g chia seeds
3 Tbsp / 38 g sunflower
1 tsp / 5 mg cinnamon
2 cups / 330 ml almond milk (preferably homemade)

Serving Suggestions:
approx. 1/2 cup / 100 ml yogurt of your choice
fresh fruit of your choice
drizzle of honey or maple syrup

Combine all ingredients in a large bowl. Cover and keep in fridge overnight or minimum of 6 hours.
Serve with yogurt and fruit.

gluten free bircher muesli

– To make this muesli fructose free, omit the apple.
– The labeling of oats as ‘gluten free’ depends on the country in which it is tested. Should you wish to replace the oats with another gluten free grain, use a combination of 1/2 cup quinoa flakes and 1/2 cup cooked quinoa.



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