Gut Friendly Recipes

Buckwheat Bircher Muesli Recipe by Kale Brock

Nutra-Life Nutrition Team
In episode 3 of Healthy Gut, Healthy life video series Kale Brock showed us how to make buckwheat bircher muesli, a perfect gut-nourishing and healthy breakfast recipe. Buckwheat is not related to wheat, in fact it’s not even a grain. It’s actually a seed closely related to Rhubarb, which makes buckwheat flour is a great replacement for wheat flour for those following a gluten-free diet. For this homemade bircher muesli recipe, we need to use buckwheat groats to make the most out of the natural prebiotic found in buckwheat and stimulate the growth of good bacteria in our gut. Make a big batch of it and use it as a daily brekkie, a healthy snack on the go - or even blend a tablespoon into your breakfast smoothie in order to feel full for longer. Serves: 1 serving Cooking time: 15-20 min INGREDIENTS
  • Buckwheat - 2 cups
  • Water - 4 cups
  • Coconut cream - ¾ cup
  • Raw honey - 2 tablespoons
  • Vanilla - seeds or extract (not essence)
  • Probiotic capsule (optional)
  1. Boil 2 cups of buckwheat in 4 cups of water for 10 minutes.
  2. Drain and let it cool.
  3. Mix ¾ coconut cream, 2 tablespoons of raw honey, seeds from a vanilla bean or vanilla bean extract (not essence) and stir.
  4. To make it a gut superfood, you can add a probiotic capsule to ferment the coconut cream into yoghurt.
  5. Cool in the fridge for a few hours or overnight.
  6. Serve with fresh berries - or treat yourself to the visual feast of edible flowers, like nasturtiums.
In less than half an hour you have a healthy breakfast recipe full of foods high in probiotics, gluten and dairy free! Now’s your time to try it at home, don’t forget to tag us on your pictures and hashtag #nutralifeguthealth to follow your gut health journey.