Overnight Buckwheat Pudding - Super Synbiotics

Overnight Buckwheat Pudding

A tasty and healthy alternative to the traditional Swedish Christmas pudding (julgröt). You can top this overnight pudding with apple, Ceylon cinnamon, or your own favorite garnish.

Overnight Buckwheat Pudding


1 dl raw buckwheat groats
1 tbsp chia seeds
2 dl unsweetened almond or coconut milk plus ¼ cup before serving
0,25 tsp vanilla powder (or 0,5 tsp vanilla sugar)
1 tsp cinnamon
Pinch of salt
½ dl chopped mixed nuts and seeds – for ex almonds, walnuts, sunflower seeds


1 tbsp low sugar or unsweetened lingonberry jam, 1 tbsp low sugar or unsweetened apple jam, pomegranate seeds, frozen wild blueberries or any fresh berries
Coconut flakes
½ dl chopped mixed nuts and seeds – for ex almonds, walnuts, sunflower seeds, toasted pumpkin seeds

Optional: 1 tsp honey


Rinse the buckwheat in water and then add all the other ingredients (not topping) and mix well. Add half of the chopped nuts. Let sit for 4 hours or overnight. Mix a few times in between if possible.

If needed add more milk or a few spoons or dairy free yoghurt alternative before serving.

Add the topping of your taste.


Tips – play with the toppings depending on what you have at home and create new variations.  You can also add Synbiotic or some protein powder if you like.

Health benefits


This is a super healthy alternative to overnight oats. Despite the name it is not related to wheat and therefore gluten-free. Buckwheat is anti-inflammatory and consuming it has several health benefits, including improved blood sugar control and heart health. Buckwheat is a carbohydrate with low GI (glycemic index) which means it will not cause unhealthy bloodsugar spikes.

Buckwheat is rich in antioxidants and minerals and contains beneficial plant compounds like rutin, quercetin, vitexin, and D-chiro-inositol.

It’s a good source of resistant starch which is the main source for the production of ‘intestine-sealing’ and anti-inflammatory short-chain fatty acids (SCFAs), mainly butyric acid. They work as nutrition for the cells lining your colon, improving gut health. Daily consumption of 15 – 30 grams is recommended.

Read more about fibre here https://stigbengmark.com/en/four-magical-fibres/

Chia seeds

Chia seeds are highly nutritious and high in antioxidants. They contain fiber, protein and omega-3 fatty acids. Chia seeds are also high in calcium, magnesium, phosphorus, and ALA which all supports improved bone mineral density.


Cinnamon has been used for centuries for both its medicinal properties and its flavour. Choose Ceylon cinnamon instead of Cassia as it has been identified as superior in beneficial active compound composition.

Cinnamon is known to reduce the risk of cancers, hyperlipidemia, and hyperglycemia. It has the ability to increase insulin sensitivity and therefore reduce the risk of type 2 diabetes. It is anti-inflammatory and has antimicrobial properties.



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