Hi! I'm Jessica

I'm a writer, podcaster and mentor empowering others to live and thrive with endometriosis.

Overnight Buckwheat Bircher Muesli

Overnight Buckwheat Bircher Muesli

Overnight Vanilla, Coconut and Cardamon Bircher Muelsi

My winter breakfasts have consisted largely of something oat based - porridge, overnight oats or even a hot chocolate smoothie (a lot more appealing than it sounds!). But I've been doing a lot of thinking in terms of my sugar intake around my period since the last one was so bad and basically terrified me into submission. There's been a few occasions where I've thought I've been safe with a bowl of rice and veg, or oats and almond milk for breakfast etc, and the have been hit with killer cramps. Now I'm not going to go into all the science of this right now, because I don't think I'm educated enough in this area to do so, but what I do know is that oats and rice can spike blood sugar levels due to their high levels of carbohydrate, which are converted into glucose to either be used up immediately or stored. As you know, I am really sensitive to sugar when it comes to my pain levels - if I'm not in any pain I can eat sugar and usually if I'm not near my cycle or having a bad couple of days, I'll be okay, but if it is one of those days, jeeze will I know about it. So my theory is that I'm really sensitive the glucose which the rice and oats are converted when I'm on my period and at least for that short amount of time, those foods aren't that endometriosis diet friendly for me.

So, this month I was determined not to go through the same level of agony that I was in last month. My beloved almond milk by Rude Health has rice in it, which gives it that sweet taste, so about 10 days before my period, I swapped it for their Ultimate Almond milk, which is just almonds and spring water. The nutritional content says a lot - Ultimate Almond has 0.8g carbohydrates and 0g of sugar per 100ml, whereas their Almond Drink has 10.5g carbohydrates and 4.7g of sugar. I then swapped my oats for buckwheat groats and where I would have used rice or rice pasta, stocked up on quinoa and buckwheat pasta.

These changes led me to make up a new breakfast which lasts the whole week and is super endometriosis diet friendly. But before we go ahead with the recipe, firstly - don't freak out, if you can eat oats and rice around your period and not get endometriosis pain from it, AMAZING! Keep going. But for me, I've had too many cramps after dishes with these ingredients for me to ignore it - I'm just going with what feels right for my body. Secondly, this breakfast is incredibly low in sugar, so it tastes low in sugar, I can feel my brain hunting for the sweetness when I eat it and it takes some getting used to, but, the flavours I've thrown in are beautiful and lift it. Plus, when you're not due on, just mix in some oats which will make the mix creamier and sweeter and top with a bit more fruit.

Overnight Buckwheat Bircher Muesli Recipe:

  • 500g of buckwheat groats (unroasted)
  • Around 600ml Rude Health Ultimate Almond Milk
  • Five tablespoons of chia seeds or milled chia
  • 1 cup of dried coconut flakes
  • Vanilla powder or vanilla essence to taste (I use vanilla powder, and use at least two/three teaspoons because I miss the sweetness from the milk and oats, so I like to increase the flavour to make up for it)
  • Three teaspoons of cardamon
  • Three teaspoons of cinnamon
  • Blueberries and hazelnuts to top (I like hazelnuts for this as their rich in flavour and again helps to make up for the lack of sweetness)

- Soak the buckwheat groats for about an hour or two, they don't need long and rinse

- Empty into a large storage jar

- Pour Ultimate Almond milk in until the buckwheat is covered

- Add the chia seeds or milled chia seeds, coconut yoghurt, vanilla, coconut flakes, cardamon and cinnamon

- Stir, secure the lid and store overnight

- In the morning, I serve with broken hazelnuts and blueberries (I cut these out on the day I'm due on)

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