Tropical Gluten Free Bircher Muesli

I love me a good bircher muesli or overnight oats and make them frequently, however, I'm aware not everyone tolerates oats so well.

Did you know gluten is actually the name given to the protein in wheat, rye, barley, and oats? It represents gliadin in wheat, hordein in barley, secalin in rye and avenin in oats.

People who are gluten-intolerant, can react to all or all of these proteins, but gliadin in wheat is the most common.

When gluten-free oats are discussed, it means they are free from wheat contamination (gliadin, hordein and secalin). Avenin is an essential part of oats and will never be truly gluten-free even if they are described as being gluten-free. Approximately one in five people with coeliac disease react to pure, uncontaminated oats, so whenever you're making any oat-containing baking for a coeliac friend, ensure you ask if they're OK with oats!   

So yes, technically oats are gliadin free, the non-contaminated, pure oats that is. BUT commercial oats are milled alongside many gluten-containing grains, so contamination is common. Oats are also grown alongside gluten containing crops, so contamination can happen on multiple levels on it's way to your cereal bowl.

There are 'gluten-free' (they really mean gliadin, hordein and secalin free!) varieties available, however, these tend to be very expensive (most of them being shipped from the US).So where am I going with this? I decided to create a delicious bircher, free of oats for all my fellow gluten free and coeliac foodies to enjoy :)  

Loosely based on a brilliant recipe from Loni Jane for her flat tummy superfood burcha, I used a base of buckwheat and quinoa flakes to make it more substantial and decreased the sugar content.

This recipe has chia and psyllium husk which are both fabulous 'gut sweepers' and really tend to move things along if you get my drift! It's got ample fibre from the flaxseeds and seeds, is subtly sweet with the mango and has a delicious crunch from the cacao nibs.

I'm hooked and have been having it every day recently since the weather has improved.Hope you'll love it as much as I do! x   

This mix is an awesome variation to the classic overnight oats and jam-packed with gut healthy ingredients.

Dry bircher mix

• 1/2 cup quinoa flakes

• 1/2 cup buckwheat

• 1/4 cup sesame seeds

• 1/4 cup hemp seeds

• 1/2 cup sunflower seeds

• 1/4 cup cacao nibs

• 1/4 cup pumpkin seeds

• 1/4 cup flax seeds

• 2 Tbsp psyllium husk

• 100 g diced dried mango (sugar and preservative free (I use Ceresorganics))

for wet bircher muesli

• 1/2 cup bircher mix

• 1 + 1/4 cup plant based milk of choice (oat, rice, coconut or almond)

Directions:

1. Mix all ingredients together in a bowl

2. Transfer mixture to a large airtight glass jar and it will keep for 3 months.

3. To make bircher muesli, combine the dry mix with your mylk of choice and stir well.

4. Stir themix again in 10 minutes to ensure chia dosn't clump. Leave in the fridge overnight.

5. In the morning, mix will be quite firm. Add another 1/4 cup of mylk to loosen mixture.

6. Top with your favourite yoghurt and fruit toppings

Store in an air-tight glass container for up to 3 months!

Substitute the mango for any dried fruit you like. Goji berries or chopped apple slices work wonderfully too!