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Buckwheat Mushroom Risotto

This risotto is definitely not a traditional one, but it’s equally delicious! It’s also healthy and gluten-free. I made a single-serving version, but it's easy to scale up and down as needed. I use buckwheat during the menstrual phase because it's high in iron which is important to replenish as you bleed and it's gluten-free and won't spike your blood sugar in the way that an arborio rice will!

This recipe is perfect for the menstrual phase because of the buckwheat, miso, and mushroom. During your menstrual phase, you want to focus on warm, comforting cooking methods to warm up your uterus. From the nutrition side, you want to stock up on micronutrients that are the building blocks of blood. Your hormones are at their lowest levels and energy is low, so keep your blood sugar steady with low GI foods.

Menstrual Cycle Syncing Meal: Roasted Beet Spring Salad

Though wheat is in the name, buckwheat is actually naturally gluten-free, and has a lower Glycemic Index score than white flour (55 instead of 85)! It is considered a superfood, so I like to use it wherever possible. It's loaded with antioxidants, is high in fiber, and may aid blood sugar management. It is also packed with iron which is important to replenish while you bleed!

Miso is a phytoestrogen, as most soy-based products are, which means it mimics the effects of estrogen in our bodies. During menstrual, this is great as it can help boost mood and energy - but try to avoid soy in the later phases to ensure your body is effectively flushing out excess estrogen.

Mushrooms are high in protein, magnesium, and Vitamin B6! The protein helps manage our blood sugar levels and gives us a stabilized mood, and it is one of the few plant-based proteins that contain all 9 essential amino acids, making it a great protein choice for vegetarians. Magnesium will aid cramping and Vitamin B6 helps with healthy blood cell production.


Buckwheat Mushroom Risotto

Serves: 1 Active Time: 10 minutes Total Time: 30 minutes



  • 1/2 cup mushrooms

  • 1/2 tbsp butter

  • 1/2 cup onion

  • 2 garlic cloves, minced

  • 3 sprigs of thyme

  • 1 tsp white miso

  • 1/4 cup buckwheat groats

  • 1/2 cup vegetable stock

  • Parmesan to serve


  1. Heat a skillet over medium-high heat. Add the mushrooms and sauté for 5 minutes, or until they begin to turn golden brown. Do this on a dry skillet to release moisture from the mushrooms!

  2. Add butter, onion, garlic, and thyme to the pan and cook for another 3-4 minutes until the garlic is fragrant and the onion is translucent.

  3. Add the miso, vegetable broth, buckwheat groats, and salt to taste. Reduce heat to low, cover the skillet, and simmer for 18-20 minutes or until all the liquid has been absorbed

  4. Serve with Parmesan


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