Despite what its name suggests buckwheat does not actually belong to the grain family even though it’s often referred to as a grain by many. You may be surprised to know that buckwheat is actually considered a fruit seed related to rhubarb, making it gluten-free and a good alternative for those who cannot consume wheat products. According to The World’s Healthiest Foods, it’s also high in manganese, tryptophan, magnesium, protein, and copper. Buckwheat even contains more fibre per cup than oatmeal.
My take on this recipe uses soaked buckwheat groats processed with almond milk, a bit of sweetener, chia seeds, spices, and vanilla to make a raw porridge. Unlike traditional forms of porridge, there isn’t any cooking involved, making it the perfect new breakfast to add to your rotation this spring.
Raw buckwheat porridge
This is one of my favourite breakfasts during the spring and summer. It’s also gluten-free, vegan, and packed with nutrients like calcium, protein, fibre, magnesium, and omega-3 and -6 fatty acids. I like to prepare a big batch of Sunday night and enjoy it for a few days.
Yield: Four 1-cup servings.
2 cups raw buckwheat groats, (note: this is not the same as Kasha or toasted buckwheat), soaked in water for minimum of 1 hour or overnight
1.25 cups almond milk
2 tbsp chia seeds
1/4 cup liquid sweetener (agave, maple syrup, etc)
1 tsp pure vanilla extract
1 tsp cinnamon
pinch of kosher salt
Chopped fruit or dried fruit (banana, berries, kiwi, apple, peaches, nectarines, raisins, mango, dried cherries, dried cranberries, raisins, etc)
Chopped nuts and or seeds (almonds, walnuts, sunflower seeds, sesame seeds, etc)
Nut butter or light almond butter
Toasted coconut, chocolate chips, etc
1. In a bowl, pour 2 cups of raw buckwheat groats (not Kasha, but raw buckwheat groats) and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.
2. Place buckwheat groats in food processor or blender, along with the almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste (I found 1/4 cup of sweetener was enough, but others might like a bit more or less than that).
3. Scoop into bowls or parfait glasses and add your desired toppings and mix-ins. Serve immediately cold. Place leftovers into fridge and enjoy for the next few days. Makes 4 cups at about 385 calories per cup (using 1/4 c maple syrup, but without toppings).
Angela Liddon is the creator of Oh She Glows — an inspiring, healthy vegan recipe website — and one of Chatelaine’s Women of the Year 2011. Angela’s passion for healthy vegan food is contagious and she’s eager to show others that vegan (and often gluten-free) food can blow your taste buds away.