Start the day with a healthy buckwheat porridge with berries or fruit, a delicious alternative to the common oatmeal. An easy, gluten-free breakfast that will keep you full for hours.
BUCKWHEAT GROATS FOR BREAKFAST
Despite the name, buckwheat is not actually a grain and it doesn’t have anything to do with wheat. It is a so-called pseudocereal because its seeds can be used the same as cereals. It has been cultivated for many thousands of years and it is a staple ingredient in the Russian or Polish cuisines, for instance.
I’ve discovered buckwheat a few years ago. In the beginning, I’ve used the kernels or the buckwheat groats mostly for soups, but nowadays I make kasha, buckwheat salads, buckwheat bread or this buckwheat porridge for breakfast.
What does buckwheat porridge taste like?
Buckwheat porridge tastes nutty and hearty even when eaten sweetened and with fruits or berries.
The roasting of the groats imparts a lot of flavor into the dish, making it heartier than regular oatmeal. It is also rather chewy and really satisfying to eat.
Is buckwheat gluten-free?
Despite the “wheat” in the name, buckwheat is not a cereal, so it is safe to eat when you are on a gluten-free diet.
The only thing that might cause buckwheat to not be safe is cross-contamination, which can happen when buckwheat is processed in the same facility as grains containing gluten. That is why you should always check that the groats you buy are labeled “gluten-free”.
Where can I buy buckwheat?
Buying buckwheat groats is very easy nowadays. Not long ago I could only buy it in health shops or Russian supermarkets, but nowadays I can buy roasted buckwheat groats or buckwheat flour just about anywhere.
I usually find buckwheat groats stored together with the rice and grains. Buckwheat flour is mostly to be found in the flour section of the supermarket, together with regular flours.
If you cannot find it there, you might want to have a look in the gluten-free aisle or maybe the breakfast aisle together with other breakfast cereals.
Or you can check the international aisle, most supermarkets have one. If there is a Russian/Eastern European section there, you can be pretty sure that you will find buckwheat groats and buckwheat flour.
HOW TO PREPARE BUCKWHEAT PORRIDGE?
- Making this buckwheat breakfast is super easy, just like making regular oatmeal, but considering one extra step, which is soaking the buckwheat kernels for a few hours or overnight.
- This step is not mandatory, however soaking the buckwheat makes it more digestible, softens it and allows for a shorter cooking time in the morning.
- But if you forget it, don’t worry, just cook the buckwheat groats a little longer. You will not be able to blend them coarsely at the beginning, so you might do that after the buckwheat has cooked for a while.
- Make sure that you never add too much liquid to the groats and that you don’t cook them for too long. They should remain chewy and not become mushy.
- Place the drained buckwheat in a saucepan and add the milk.
- Blend the buckwheat very shortly with a handheld blender, about 5-6 pulses are enough, the buckwheat should still have a coarse texture.
- Add the ground almonds and stir to mix. Bring to a boil, lower the heat to medium-low and simmer, stirring often, for 5 to 10 minutes or until the porridge has thickened. Again: don’t cook it to mush!
What to eat with buckwheat porridge?
Today’s buckwheat breakfast has two versions: you can try it with blueberry compote or with bananas. I love both versions!
- It can be made with fresh or frozen blueberries and it takes less than 10 minutes to make it, you can cook it while the buckwheat groats are cooking as well.
- The banana version is even simpler. Mash half a banana and mix it with the cooked buckwheat, adding some nut/peanut butter as well. Serve the remaining sliced banana on top, adding more nuts or seeds to taste.
Other versions or add-ons:
- Add sweeteners like honey, maple syrup and so on.
- You can add other fruit or berries. The berries (if not too large) can be frozen and only partially defrosted. Mixing them into the hot porridge will help them defrost very quickly.
- Add 1-2 tablespoons of apple sauce and a chopped apple.
- You can use dried fruit like dates, figs, raisins or apricots as well. If using dried fruit, you can cook it together with the buckwheat groats or add it after cooking.
- Add chopped walnuts, almonds, hazelnuts, unsweetened coconut flakes. The nuts can be toasted, which makes them even better.
- You can add seeds like flaxseeds, sunflower, sesame or chia seeds.
- You can add some pure unsweetened cocoa powder and cook them with the porridge.
- Or you can add some cocoa nibs after cooking the porridge.
Can you reheat buckwheat?
- I make a double or triple batch of buckwheat porridge for breakfast most of the time. It saves time and energy and I can enjoy the porridge several mornings in a row without starting fresh.
- Keep the porridge refrigerated.
- To reheat place the porridge into a small saucepan, add a splash of milk/nut milk if the porridge seems dry and reheat gently while stirring very often.
- That said, I often don’t bother reheating it and I eat it at room temperature.
MORE BREAKFAST IDEAS?
SPICY AVOCADO SPREAD – Healthy, spicy and delicious avocado spread with sunflower seeds and chili.
LEMON JELLY RECIPE – A delicious sweet and tangy lemon jelly made with fresh lemon juice.
SCRAMBLED EGGS ON TOAST – How to make scrambled eggs on toast, a high in protein, healthy and delicious breakfast.
FULL ENGLISH BREAKFAST – A traditional full English breakfast: a hearty way to begin the day with eggs, sausages, bacon, beans, and tomatoes.
HOMEMADE MUESLI MIX – How to mix your own muesli at home, without any oil or added sugar, just oats, dried fruit and lots of seeds. A super healthy, vegan, gluten-free recipe.
PIN IT FOR LATER!
- Buckwheat porridge:
- 100 g/ 3.5 oz/ ½ cup + 1 tablespoon toasted buckwheat groats
- 400 ml/ 13.5 fl.oz/ 1 ¾ cup milk of choice (See note 1)
- 2 tablespoons ground almonds
- Blueberry compote:
- 300 g/ 10.6 oz/ 2-3 cups (depending on size) blueberries, fresh or frozen
- 1 tablespoon lemon juice
- 1 tablespoon stevia or sweetener of choice (See note 2)
- Banana porridge:
- 1 banana
- 1 teaspoon almond butter/ peanut butter
- 1 tablespoon chopped almonds/ peanuts
- sprinkle of cinnamon
- some sweetener, if necessary (See note 2)
- Wash the buckwheat, place it in a bowl. Cover with cold water. Leave to soak for at least 4 hours, preferably overnight. Drain well.
- Place in a saucepan and add the milk. Blend the buckwheat very shortly with a handheld blender, about 5-6 pulses are enough, the buckwheat should still have a coarse texture.
- Add the ground almonds and stir to mix.
- Bring to a boil, lower the heat to medium-low and simmer, stirring often, for about 10 minutes or until the porridge has thickened.
- Place the blueberries in a small saucepan. Add the lemon juice and the sweetener.
- Bring to a boil, lower the heat and simmer until the mixture becomes saucy and the blueberries are heated through. If using fresh blueberries 5 minutes would be enough.
- If using frozen blueberries, it will take a few minutes longer, check the blueberries to make sure that they are thawed and heated through.
- Halve the banana. Mash one half and slice the other half. Mix the mashed banana and the nut butter with the cooked porridge.
- Top the porridge with the sliced banana, sprinkle with chopped almonds or peanuts and with some cinnamon to taste.
- You can add some sweetener like stevia, honey, maple syrup etc, but if the banana is ripe enough, the porridge will be sweet enough without anything added.
- Regular milk or any kind of plant-based milk like almond, rice, oat, coconut (from a pack, not a can) milk.
- I use stevia most of the time, but sugar, honey, maple, date, agave syrup are fine as well.
Nutrition Information:Yield: 2 Serving Size: 1 bowl
Amount Per Serving: Calories: 326Total Fat: 11gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 78mgCarbohydrates: 63gFiber: 9gSugar: 30gProtein: 8g