This is a delicious and wonderfully nourishing breakfast to help promote energy and vitality. I love porridge – it brings comfort and satisfaction to every mouthful and will keep you warm and cozy through these cold winter months. My favourite is buckwheat and I love to add warming aromatics such as cinnamon, ginger and star anis that makes it absolutely irresistible. I like to lightly toast my buckwheat in the pot before adding any water, this gives it a wonderful nutty flavour that smells like roasted chestnuts. Be generous with your milk – it will be creamy and delicious. Once the porridge has finished cooking, turn off the heat, cover and allow it to sit for 3 minutes before serving. This will give it time to thicken and become creamy and delicious. I like to make a decent batch as it lasts for 3 days in the fridge, so in the mornings it only takes me 3 minutes to warm it up on the stove with a little extra milk and serve with poached pear or a spoonful of roasted hazelnut. You can check out more porridge recipes in my 80/20 cookbook.
What’s great about it:
Buckwheat has a wonderful nutty flavour and is gluten free, low GI with a high amino acids profile. Buckwheat is also a good source of fibre 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 also 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 and ginger will warm the body and support digestion.
1 cup raw buckwheat oats (see notes)
3 cups filtered water
2 cinnamon sticks
2 star anis
1 vanilla bean, split, seeds scraped or 1 teaspoon vanilla bean paste
Few slices of fresh ginger
Pinch sea salt
Ground flaxseeds to serve
2 cups home made almond milk or milk of your choice
Raw or manuka honey to serve or your choice sweetener (see notes)
Add buckwheat to a medium sized pot and place over a low – medium heat.
Dry-roast buckwheat over a low to medium heat for 2 minutes until it starts to smell lovely and nutty.
Add water, spices, vanilla and sea salt.
Reduce the heat and simmer gently over a low heat for 15 – 20 minutes until cooked through.
Add 1 cup of milk and mix though, add more milk if needed.
Serve in bowls with extra steaming hot milk, a little honey and sprinkle of flaxseeds.
Serves 4 - 2 if you’re hungry !
Notes and Inspiration:
- Serve with sweetener of your choice - a light drizzle or raw or manuka honey or organic maple syrup or rice syrup.
- Stir through 2 teaspoons Naked Chocolat and drizzle over warm coconut milk or nut milk before serving.
- Add 1 tablespoon chia seeds or LSA.
- Serve with warm apple, cinnamon and muscatels or dried Persian figs.
- You can also use toasted buckwheat (kasha) no need to toast if doing so.
- Serve with warm ginger tea or a large glass of immune boosting orange, carrot and ginger juice on the side.
- Pump up the protein and fold through 1 tablespoon Healthy Chef Protein (shake first with water then add at the very end )