A warm bowl of porridge is such a blissful way to begin the mornings. For me, it used to always be about oats. Oh my goodness, how I love those! Then I discovered buckwheat and I realized my warm bowl of porridge instantly became better when I combined the two.
The nutty taste that buckwheat groats bring to the table is not only unique, but delicious. Contrary to its name, buckwheat is not a type of wheat. It's actually a fruit seed related to rhubarb. That is awesome news for people who eat a gluten free diet. Because of the flavonoids and maganese, buckwheat is excellent for our cardiovascular system. The flavonoids help balance our cholesterol levels and the maganese relaxes our blood vessels which improves blood flow and the delivery of nutrients throughout our body.
Buckwheat is a nutrition superstar. In addition to the flavonoids and maganese, it also contains healthy amounts of vitamins, minerals, and nutrients such as fiber, protein, iron, niacin, phosphorus, potassium, zinc, copper and magnesium. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine. As far as grains go, it is one of the highest ranked as a calcium source, as well as containing a vast array of B vitamins.
One of the keys to optimal health is to have a good digestion system. It doesn’t matter how healthy you’re eating if your ability to absorb nutrition is compromised. Besides keeping a variety of good bacteria in your digestion system (hello probiotics), you can also do some food manipulating. Popular methods include soaking, fermenting, and sprouting. These will all help with the digestion process.
For this reason, when preparing the buckwheat porridge, it's best to soak the groats in advance for optimal absorption of its nutrients. It's not absolutely necessary though, just preferred. If you choose to soak your groats, simply place the groats in a large bowl, fill it with filtered water, and let them soak for a minimum of 6 hours, or overnight. You will notice they have turned a bit gooey after soaking. Simply rinse them and then proceed to follow the stove top directions for this recipe. I make it a habit to soak a good amount of buckwheat groats, rinse them, and store them in an airtight container in the refrigerator for those crazy busy mornings when time is short so a nice, healthy breakfast is moments away.
Because buckwheat porridge has earthy and nutty characteristics, adding a variety of fresh and dried fruit, along with various other toppings, really make this muesli a standout! Shredded coconut and cacao nibs are two delightful additions as well. The sky is the limit here!
There are actually a wide variety of ways to prepare hot or cold buckwheat porridge. As in this recipe, we use the soaking and stove top method. Buckwheat groats can also be sprouted or toasted.
1/2 cup buckwheat groats (soaked overnight if possible)
1/4 cup gluten free rolled oats
1 Tbs chia seeds
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 tsp pure maple syrup, optional (depends on your sweetness preference)
1 & 1/2 cup coconut milk (or milk of your choice)
Toppings and add-ins:
Dried fruit: goji berries, mulberries, raisins, goldenberries
Fresh fruit: peaches, blueberries, raspberries, kiwi, blackberries
Nuts: almonds, pistachios, cashews, walnuts
Seeds: sunflower, sesame, hemp, chia, pepitas
Other options: unsweetened coconut flakes, bee pollen, cacao nibs
1. The night before, place your desired amount of buckwheat groats in a large bowl and add water to completely submerge them. They don't expand like oats do. Place the bowl in your refrigerator.
2. The next morning, rinse the buckwheat groats thoroughly. For one serving, add 1/2 cup of the soaked buckwheat groats in a small saucepan. Then add the oats, chia seeds, cinnamon, nutmeg, coconut milk, and maple syrup. Stir well over medium heat for about five minutes.
3. Then add any dried fruit you wish to use. Stir and cook for another 5-10 minutes. You should notice the muesli starting to thicken up. You have complete control over the consistency here. So if you feel it needs more milk, feel free to add more.
4. Once your desired consistency has been reached, remove from heat and stir in any nuts and seeds you desire. Top the muesli off with some fresh fruit and enjoy your big breakfast bowl of goodness!
* I usually soak a good amount of buckwheat groats (4-6 cups) and keep them in an airtight container for the week. It's a time saver for making this delicious muesli.