Buckwheat grains are the one of the most frequently used grains in our family since both I and my husband grew up on them, a staple in Russian cuisine. We cook them in a manner similar to rice and eat with vegetables, meat and curries, we also soak them, grind them, bake pancakes with buckwheat flour, you name it… You can buy raw or roasted buckwheat groats ( roasted have a toastier, more nutty flavour).
We tend to think that buckwheat is a cereal, but is actually an herb! Despite the name, buckwheat is not related to wheat, but instead, related to sorrel and rhubarb. It is an excellent choice of grain for anyone (especially if you are on gluten free diet) as it has so much goodness inside that small seed. It contains protein with a high concentration of all essential amino acids, antioxidants, and is rich in iron, zinc and selenium.
So, today I would like to show you how to eat buckwheat grains in their best and healthiest form, which is raw and soaked, so you could get the most nutrients out of them.
I soak them overnight, together with various nuts ( whatever I have at home). In the morning I grind them in a food processor with almond milk ( or any other nut), coconut oil, spices and (various) fruits, one of which is usually of creamy texture – banana, mango. The best thing about this very nutritious breakfast is that it can also be kept in the fridge in a glass jar for a couple of days so you could take ready made porridge to work. It doesn’t need to be heated up.
You can grind all soaked grains in the processor, which will make porridge creamy, or set some groats aside to stir in later and have more chewy texture. I always add some “superfoods” to the porridge – chia or flax seeds, goji berries ( could be soaked overnight with the buckwheat), raw cacao powder, etc.
Our favourite fruits to blend with the groats are bananas, mangoes, apples, pears and pineapples. And the spices I like to use are cinnamon, vanilla and cardamom. Don’t forget about toppings, which can be any of your favourite things: fresh or dried fruits and berries, cacao nibs, nuts and seeds, raw honey, roasted coconut flakes, etc.
This breakfast is gluten-free, vegan, and full of nutrients! And by soaking the buckwheat overnight you make this nutrients more readily available and easier to digest. This porridge is amazing for breakfast or as an afternoon snack, and also for busy mornings when you don’t have time for breakfast and need one on the go. The leftovers can easily be scooped into a glass jar, refrigerated and used as a breakfast (or snack) for the next couple of days.
Raw Buckwheat Porridge with Fruits and Nuts
- 2 cups raw buckwheat groats
- 1/2 cup raw nuts
- 1 pear or 1 apple, cored
- 1 banana or 1 mango for creamy consistency
- 1/3 cup almond milk/coconut milk/rice milk
- 1 tbsp coconut cream/coconut manna(butter)
- 2 tbsp honey/agave/maple syrup or to taste
- 1/2 tsp ground cardamom
- 1/2 tsp vanilla
- 1/2 tsp cinnamon
- Optional - superfoods: 1 tsp chia seeds/flax seeds/raw cacao powder
- Fresh or dried fruits and berries
- Cacao nibs
- Nuts and seeds
- Roasted coconut flakes
- Soak your buckwheat overnight in 3-4 cups of water.
- Soak nuts in a separate bowl with enough water to cover them.
- Next morning drain and then rinse them a few times.
- Add all the ingredients for the porridge to a food processor and blend until it becomes creamy and smooth. Add a bit of milk at a time, until you reach the desired consistency.
- If you set aside some grains, mix them with the creamed porridge now.
- Top with fresh or dried fruits, berries, nuts, seeds, nut butter, coconut flakes, cacao nibs or anything you have at home.
- Scoop into jars or bowls and add toppings.
- Refrigerate leftovers and eat or take them to work next day!
- Everything is interchangeable, you can use whatever you have at home, any fruits, any nut/coconut milk, any toppings and any superfood. Enjoy!