A little pre-planning is all you need to make this Gluten Free Berry Buckwheat Porridge
Buckwheat is not a grain, but a seed. Related to the rhubarb fruit, this seed has become a great alternative to grains for those who are gluten and wheat intolerant.
These little seeds boost quite the nutrient profile. They contain an impressive amount of protein (about 20 grams in a cup) and are high in essential amino acids lysine and arginine, which helps reduce cholesterol and stabilize blood sugar levels. They are also high in fibre and magnesium.
This recipe requires hulled buckwheat (or buckwheat groats) which are pale tan to green seeds (as opposed to Kasha, which is roasted buckwheat and dark brown in colour).
To aid digestion, the buckwheat groats are soaked in water and apple cider vinegar. This removes the phytic acid and improves the absorption of minerals. Don’t worry about this step, it will not leave the buckwheat tasting acidic.
While this recipe requires foresight (you need to soak the grains overnight), it whips up fast to give you a thick and filling porridge laced with the sweet tanginess of berries. It also keeps well in the fridge, so you can make it on the weekend and then divide it into small glass jars to grab on your way to work during the week.
Cover buckwheat with a cup of warm water and apple cider vinegar. Let it sit overnight. The following morning, rinse the buckwheat well under cold water and drain.
In a high speed blender combine berries and maple syrup until they become a liquid. Remove 4 Tablespoons of puree and set aside.
Without removing the remaining berry puree, add the buckwheat, banana, milk and vanilla. Blend until completely smooth. Add more milk to make it more liquid if desired. Adjust sweetening/taste as needed.
To assemble, divide the porridge into bowls or glass jars if you are storing them. Layer the porridge and the 4 Tablespoons of puree that you had set aside in step 2, and then swirl the puree in between layers of porridge to create a ripple like effect.
Eat immediately or store for 2-3 days in the fridge
You can replace the maple syrup with honey if you are not vegan
If you're using frozen berries, allow them to defrost before blending
Zissy is the co-founder of Nutreats. A Wits University graduate, she earned a Bcom (Hons) (Cum Laude) in Business Management. She’s a writer, runner and passionate about the 3 f’s – food, fashion and fitness. When she’s not inhaling the latest news, trends and ideas you can find her in the kitchen figuring out how to turn a broccoli head into a meal.