+ the healthy chef recipes +

Buckwheat Porridge

Buckwheat and Fig Porridge

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 without being overpowering. 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 great 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, fibre and essential minerals. It contains the amino acid tryptophan which helps to make serotonin – the FEEL GOOD hormone responsible for feelings of wellbeing. Adding chia or flaxseed will boost the omega 3 which helps to lower cholesterol levels, reduce high blood pressure, and improve the symptoms of arthritis, while touch of cinnamon will help to reduce blood sugar.

+ ingredients & methods +

ingredients (2 serves)

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
pinch cinnamon
1 red apple – grated
small handful muscatels or large rasins
Fruit to serve (see notes for great serving suggestions )

 

method

  1. Combine the buckwheat, chia, milk, muscatels, vanilla and cinnamon into a bowl.
  2. Sit overnight in the fridge to allow seeds to soften.
  3. Add 1 grated apple and cook over a low heat for 5 minutes until thick and creamy. Add more water or milk if needed.
  4. Serve in bowls topped with your choice of fruit and a little honey.
+ notes & inspiration +

Serving suggestions:

  • Cinnamon roasted figs with honey and walnut.
  • Fresh blueberry + dried goji berries
  • Cinnamon roasted pear with hazelnuts
  • Oven roasted rhubarb with raspberry + pomegranate molasses.
  • Baked or fresh banana + a little honey or brown rice syrup.
  • 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.

 

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