Begin the day with a bowl of muesli. It can be made at home very easily

Eating oatmeal may help lower cholesterol and reduce the risk of heart disease.

The soluble fibre in oatmeal absorbs a considerable amount of water which slows down one’s digestive process. This results in a feeling of fullness for longer hours, in other words, oatmeal can help control weight.

New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fibre in these foods helps control blood glucose levels.

According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fibre provided by oatmeal. Oats contain more soluble fibre than whole wheat, rice or corn.

Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron. The fibre and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

The muesli story

Bircher muesli, originally brought to the world's attention in about 1900, was created by the Swiss physician Maximilian Bircher-Benner for patients in his hospital. The idea was to provide nutritious morning food as an aid to therapy. More generally, he went against the grain and suggested that plant based diets are much healthier than meat based diets, something which science is beginning to corroborate.

Now, for a recipe

Muesli

Ingredients

Gala apple, unpeeled, quartered, core removed: 1

Rolled oats: 1 cup (90gm)

Apple juice: half a cup (125ml)

Fat-free natural yoghurt, plus extra to serve: half a cup (130gm)

A large pinch of ground cinnamon

Flaked almonds: quarter cup (25 gm)

Walnuts: quarter cup (30gm)

Pepitas (pumpkin seeds): 2 tbsp

Blueberries, passion fruit to serve

Method: Coarsely grate the apple. Mix the grated apple, rolled oats, apple juice, yoghurt and cinnamon in a bowl until well combined. Cover and place in the fridge for 1 hour or overnight. Combine the flaked almonds, walnuts and pepitas in a small bowl. Stir half the nut mixture through the muesli with half a cup of yoghurt if the muesli has been soaking overnight. (If the muesli has been soaking for 1 hour, add a little extra yoghurt only as desired.) Top with the remaining nut mixture, blueberries and passion fruit pulp to serve.

Executive Chef

Hyatt Regency