Buckwheat has found its way into my diet recently as a part of me trying to track down the cause of my acid indigestion. While I still haven’t got to the bottom of that one (cutting out caffeine and reducing lactose seem to have helped though), it does mean I have been introduced to one of the more interesting breakfast cereals.
Buckwheat is gluten free and has a low glycemic index meaning it is one of the world’s great super-foods
Buckwheat isn’t really a cereal at all, being the seeds of a plant related to rhubarb. Buckwheat is gluten free and has a low glycemic index meaning it is one of the world’s great super-foods. It is with that in mind that I have paired it with blueberries, high in anti-oxidants and pecans, high in plant sterols – great for reducing cholesterol.
I toast my buckwheat before cooking which really isn’t difficult at all; simply empty the seeds into a dry pan over a medium heat and give a shake every couple of minutes. They’re ready when the have the slight aroma of popcorn and a nut brown colour.
Recipe: Buckwheat Porridge with Blueberries, Pecans and Maple Syrup
Summary: This Buckwheat Porridge is gluten free, has a low glycemic index and is packed with cholesterol lowering plant sterols and anti-oxidants. Breakfast doesn’t get much better!
- 1/2 cup Buckwheat
- 1/2 cup Boiled water
- 1 cup Almond milk (unsweetened preferred)
- 2 tsp Ground cinnamon
- 1/2 Handful blueberries
- 1/2 Handful chopped pecans
- 1/2 Banana, sliced
- Maple syrup, to taste (or honey)
- Put the buckwheat into a pan and pour over the boiling water. Stir in the cinnamon, and turn on to a medium heat.
- Once it starts to boil reduce the heat to a simmer. Start a timer for 15 minutes; stir every minute or so.
- Don’t let the buckwheat dry out, adding almond milk to the pan to do so. Stir in each time.
- Test some buckwheat to see if it is ready at the 15 minute mark; it will have lost its crunch but still have a little bite to it.
- Empty into a bowl, add the other dry ingredients and drizzle over maple syrup or honey to taste.
As a rule of thumb, allow 50g of buckwheat per person and use 3 / 1 as the ratio of liquid to buckwheat required.
Feel free to substitute the almond milk with either water or regular milk if you prefer.
Any of the fruit can be swapped out according to your preference.
Preparation time: 10 minute(s)
Cooking time: 15 minute(s)
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein, Gluten free
Number of servings (yield): 2