There is nothing better than my buckwheat porridge scented with vanilla bean, red apple and cinnamon which makes it taste just like apple strudel. I’ve added chia seed for extra goodness and muscatel adds a mild sweetness that makes it purely delicious. I’ve soaked all the ingredients the night before which makes the porridge quicker to cook the next morning – around 3 – 5 minutes. I vary my topping depending on what fruit and nuts I have in the fridge and lately it’s been warm cinnamon roasted figs, a light drizzle of honey and a scattering of walnuts.
What’s good about it:
Buckwheat is a seed related to rhubarb. It has a wonderful nutty flavour and is gluten free, low GI and high in amino acids, fiber and essential minerals manganese, magnesium, zinc and copper. The fiber is soluble, which helps to reduce blood cholesterol levels and promote bowel health. Buckwheat is also rich in anti-inflammatory, anti-oxidant polyphenols especially rutin, which helps to reduce blood pressure. It contains the amino acid tryptophan which helps to make serotonin – the FEEL GOOD hormone responsible for feelings of wellbeing and feeling great ! Adding chia or flaxseed will boost the omega 3. Health benefits of omega 3 are helping to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis, improves mental health as the brain is 60% fat and needs omega 3 to function properly. A touch of cinnamon will help to reduce blood sugar.
½ cup roasted buckwheat (kasha or groats )
2 tablespoons chia seed or flaxseed
1 cup your choice milk (almond, coconut, dairy, rice, soy, seed )
1 cup water (see notes )
1 teaspoon vanilla
1 red apple – grated
small handful muscatels or large rasins
Fruit to serve (see notes for great serving suggestions )
Combine the buckwheat, chia, milk, muscatels, vanilla and cinnamon into a bowl.
Sit overnight in the fridge to allow seeds to soften.
Add 1 grated apple and cook over a low heat for 5 minutes until thick and creamy. Add more water or milk if needed.
Serve in bowls topped with your choice of fruit and a little honey.
Cinnamon roasted figs with honey and walnut.
Fresh blueberry + dried goji.
Cinnamon roasted pear with hazelnut.
Oven roasted rhubarb with raspberry + pomegranate molasses.
Baked or fresh banana + a little honey or brown rice syrup.
Roasted hazelnut then pour over extra steaming hot milk.
Fresh jewels of pomegranate, a good squeeze of the juice + pistachio.
pump up the protein and stir through a few tablespoons of natural protein powder.
Replace extra cup of water with 1 cup your choice milk for a creamier porridge.
Nutritional info per serve
Protein: 14.4 g
Total fat: 6.4 g
Saturated: 0.9 g
Sugars: 17.1 g
Fiber: 8.5 g