Healthy start to the day (Print Version)
# Ingredients:
→ Base
01 -
3/4 cup (150g) buckwheat groats
02 -
1 cup (250ml) unsweetened oat milk
03 -
1 teaspoon coconut oil
04 -
2 tablespoons ground flaxseeds
05 -
1/4 teaspoon ground vanilla
06 -
2 tablespoons maple syrup
→ Toppings
07 -
1 banana
08 -
1 small apple
09 -
1 teaspoon lemon juice
10 -
2 tablespoons hazelnuts
11 -
3.5 oz (100g) blueberries (or other seasonal fruit)
12 -
2 tablespoons shredded coconut
# Instructions:
01 -
Place the buckwheat groats in a bowl, cover with plenty of water, and soak overnight (about 8 hours).
02 -
In the morning, drain the soaked buckwheat in a sieve and rinse thoroughly. Transfer to a pot, add the oat milk, and bring to a boil. Stir in the coconut oil and ground flaxseeds, then reduce heat and let simmer for 5-10 minutes until creamy.
03 -
Meanwhile, slice the banana. Wash, quarter, and core the apple, then cut into wedges and drizzle with lemon juice to prevent browning. Lightly toast the hazelnuts in a dry pan and roughly chop them. Rinse and drain the blueberries.
04 -
Stir the ground vanilla and maple syrup into the cooked buckwheat porridge. Divide between two bowls and top with banana slices, apple wedges, and blueberries. Sprinkle with the chopped hazelnuts and shredded coconut. Serve while still warm.
# Notes:
01 -
Buckwheat is a nutritional powerhouse: rich in fiber and packed with valuable minerals like potassium, calcium, iron, magnesium, and zinc.
02 -
With about 10% high-quality protein and essential amino acids like lysine and tryptophan, buckwheat makes an excellent alternative to oats, especially for those with gluten intolerance.
03 -
Soaking overnight not only reduces cooking time but also improves digestibility and nutrient absorption.