I had been craving a big bowl of buckwheat porridge for so long when this recipe came to mind. We have a whole row of apple trees in our orchard at home so there is always a glut of fresh, crisp apples to be used up come Autumn harvest so they were the obvious choice for this dish. Its also been getting a bit colder here in the mornings which means its time for the warmer and more filling breakfast options to shine.
Buckwheat is a seed with a similar nutrient profile to a wholegrain. It is high in fibre and protein and is a great gluten free option instead of wheat flour or in this case, oats. I have used buckwheat groats in this dish, which is the whole buckwheat kernel. You can buy buckwheat from health food shops, large supermarkets (try the health food section) or even in large green grocers, its usually not too expensive either. The cinnamon, mixed spice and tahini give this warming porridge a lovely flavour, its almost like having an apple pie (or a big warm hug) for breakfast. It does take a little longer to cook than the traditional rolled oats so I prefer to make a big batch up and reheat portions in the morning with a little extra milk. This dish is nut free, so its suitable for those with nut allergies. This isn’t an issue for me so I have been topping my bowls with freshly cracked walnuts, another autumn delight.
A drizzle of molasses is completely optional but I love the slight caramel flavour it brings, plus its quite high in iron and magnesium too.
- 1 cup buckwheat groats
- 2 cups water, plus extra to soak
- 1 cup milk of choice (i have used non GM soy)
- 2 apple, cored and chopped (skin left on is fine)
- 1-2 tsp cinnamon
- ½-1 tsp mixed spice
- 2 tbsp flax seed
- ⅓ cup ground sunflower seed
- 3-4 tbsp Natvia stevia
- 2 tsp molasses (optional)
- 2 tbsp tahini
- Blueberry compote
- 1 cup frozen blueberries
- 1 tbsp Natvia or to taste
- ¼ tsp vanilla extract
- to serve:
- extra tahini
- walnuts or seeds of choice
- Place buckwheat in a bowl or saucepan and cover with plenty of water. Leave to soak for at least 15 minutes. Drain and rinse well.
- Place soaked buckwheat in a saucepan with the 2 cups water, milk, flax, sunflower seed and apple. Bring to a boil over high heat then turn down to a simmer.
- Simmer the mix for around 15 minutes until the buckwheat is tender and most of the liquid has been absorbed, add more water or milk if it is getting too dry. Turn off heat.
- Stir through the tahini, stevia and molasses and add the mixed spice and cinnamon to taste.
- Either eat straight away or place in an airtight container and store in the fridge, reheat with extra milk when needed.
- Serve with blueberry compote, a swirl of tahini and some extra seeds or walnuts for crunch.
- Blueberry compote:
- Place the blueberries in a saucepan or microwave safe bowl and heat gently until warmed and starting to get juicy. Add the stevia and vanilla. Serve.