PRETTY GRAPE BUCKWHEAT OATS

So, its day 1 breakfast over here and I just made something pretty grape … :)

Jump straight to recipe ->

Beetroot, buckwheat, grapes, pumpkin & flax seeds — all Menstrual phase -specific ingredients (aka PERFECT foods to include right now!)

Buckwheat has a delicious nutty flavour and is packed with key nutrients to support this phase: iron to help replenish what you’re losing, magnesium to ease cramps and calm your nervous system, and B vitamins to fight fatigue. 

It's also rich in protein and slow-releasing carbs to keep your energy steady and your mood balanced, so basically a superfood for the menstrual phase! 

(Read more here)

Most people don’t actually realise how important HYDRATION is during the menstrual phase— as your body sheds the uterine lining, it’s working hard to repair, restore, and flush out waste. If you’re not well-hydrated, this natural detox process can slow down, leading to more bloating, fatigue, and even cramping. 

Fluids help keep your digestive system moving, your blood flowing smoothly, and your energy levels stable. 

And it’s not just about drinking water per-say — in this recipe, the amount of water, and milk, and beet juice and grapes - all go into this dish that you are going to EAT ..!?!

(Eating hydration, what a thought...)

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GET MORE OUT OF THIS RECIPE:

• Add blueberries on top too, or entirely swap the grapes for blueberries (also a great source of antioxidants)

• If you now have pure beetroot juice and aren’t sure what to do with the rest of it (other than drink it, put it into warm milk as a beetroot latte, any way to consume it in this phase is highly beneficial), if none of those tickle your fancy, freeze it in an ice cube tray for smoothies, next time you make this recipe, etc. 

• If you don’t like the taste of buckwheat (thats a shame as its so nutritious) or don’t have any right now, just swap equal quantities for oats

• (Use whichever plant milk you prefer)

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MENSTRUAL PHASE -SPECIFIC:

MACROS:

Fiber & carbohydrates: = the most dominant macro of this recipe. Whilst all hormones are low in the initial days of this phase, carbs are likely to be your go-to for energy. So setting yourself up in the morning with a strong bowl of low-GI, fiber filled carbs is a great idea for sustained energy. Paired with fats - as per this recipe - (and/or protein) is the way to prolong the glucose /energy release.

Fats: Healthy fats that are essential for hormone building (as hormones build from their lowest point in the cycle right now) and provide long-lasting energy. 

Protein: Buckwheat is a high-protein grain, and a complete protein at that - meaning it contains all essential (not produced by the body) amino acids. 

Hydration: A big big one in this phase, and this dish has you covered from all angles. Not just the grapes, the water and almond milk that goes into the making of this dish - which when it’s all digested and absorbed in the gut, means that ultimately, you are eating hydration?

COOKING STYLE:

Warm, warming, (slow) cooked, perfect really for keeping the uterus (and body) warm and nourished. 

INGREDIENTS / NUTRITIONAL PROFILE:

Buckwheat: (is not gluten wheat, its gluten-free) is packed with iron to help replenish what you’re losing, magnesium to ease cramps and calm your nervous system, and B vitamins to fight fatigue, this humble seed does it all. It's also rich in protein and slow-releasing carbs to keep your energy steady and your mood balanced when you need it most. And the best part? It’s naturally gluten-free and incredibly versatile

Beetroot: is a total game-changer during your menstrual phase—it’s like giving your body a deep, nourishing reset. Naturally rich in iron and folate, it helps rebuild blood and combat period-related fatigue, especially if you’re feeling a bit drained. Its vibrant color comes from powerful antioxidants that support liver detoxification, which is key for hormone balance and reducing PMS symptoms. Plus, beetroot boosts circulation and oxygen flow—hello, more energy and fewer cramps.

(Concord) grapes: are antioxidant-rich, hormone-balancing, naturally rich in vitamin C, potassium, and hydration-boosting juices to help combat bloating, fatigue, and mood dips. Concord grapes especially are high in polyphenols like resveratrol and flavonoids, which help reduce inflammation, support liver detox (crucial for clearing excess estrogen), and protect against oxidative stress that can intensify period symptoms. 

Pumpkin seeds: are loaded with iron, magnesium, and zinc—three minerals your body craves when you're bleeding. Iron helps replenish your stores and fight fatigue, magnesium soothes cramps and tension, and zinc supports immune health and hormone repair. They’re also a great source of plant-based omega-3s, which help reduce inflammation and ease mood swings.

Flax seeds: are rich in plant-based omega-3s, which help reduce inflammation and ease cramps, and they contain lignans—natural compounds that support estrogen metabolism and hormonal balance. Plus, flax seeds are packed with fiber, which helps your body eliminate excess hormones and keep digestion regular (key during your period). They even provide a gentle energy lift thanks to their healthy fats and protein.

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Pretty Grape Buckwheat Oats

(1 serving)

Ingredients:

3 tbsp oats

2 tbsp buckwheat 

1 tbsp flax seeds

1 tbsp grated / finely chopped fresh ginger

1 cup water (added gradually)

1/2 cup almond milk (added gradually)

A pinch of salt (1/4 tsp)

1 tsp cinnamon

1 tbsp beetroot powder/ juice (2tbsp)

A handful of concord / red grapes (fresh or frozen)

More beetroot juice/powder

Cold almond milk (a splash)

A sprinkle of cinnamon

1/2 banana (sliced)

A few more grapes

1tbsp pumpkin seeds

Sprinkle of flax seeds and sesame seeds

Method:

Start by adding all the dry ingredients (the oats, buckwheat, flax, ginger, salt and cinnamon) into the saucepan, with half of the water and almond milk. 

Stir well and bring to a gentle boil. Stir whilst the mixture boils and begins to thicken (3-4 minutes), and when most of the liquid has been absorbed, add a little more water and the rest of the almond milk. Stir as it thickens, and again, when needed, add the remaining water. 

After about 10 minutes, remove from the heat and place on a lid for 3-5 minutes. This will allow for all the liquid to be absorbed and the buckwheat to fully cook. Stir in the beetroot juice (or powder), and then the grapes. 

Pour your (now pink!) buckwheat oats into a bowl, and top with a little more beetroot juice/powder (swirl and make it pretty), a splash of cold almond milk, a sprinkle of cinnamon, fan out the banana and lay on top to the side of the oats, a few more grapes next to it, some pumpkin seeds, sesame seeds and flax seeds, and there is your pretty pretty pink bowl!