I love oat porridge, however my body does not always like it early in the morning. As a result of this I've had to investigate alternative ways to make porridge, because going a winter without porridge is NOT an option. Hence I've been fooling around in my kitchen and have make a couple very tasty gluten-free porridge recipes. Below is my buckwheat porridge recipe; super simple and actually does not contain wheat, despite its name. Buckwheat surprisingly is a fruit seed that is related to rhubarb and sorrel (a type of spinach) and is therefore an excellent substitute for gluten-intolerant people. It has a rich, nutty flavour and can be used for a variety of recipes for example; buckwheat groats as I use in the recipe below can be used to make porridge, they can be a wholesome addition to soup, buckwheat flour is often used to make pancakes & crepes and soba noodles are made from buckwheat flour and wheat flour.
As there are numerous new 'superfoods' appearing in our faces everyday, I wanted to do my research on what makes buckwheat so special. Here are some of the nutritional benefits that I discovered about this little seed:
- It is very high in protein (second highest only to oats),
- It is rich in polyunsaturated essential fatty acids,
- Contains a high amount of soluble fibre,
- It is a great source of vitamin B1, C & E,
- Comprises of higher levels of manganese, copper & zinc than other cereal grains,
- It is loaded with carbohydrates (the good kind!),
- It contains rutin, a bioflavanoid with several antioxidant properties, including the controlling of blood pressure.
and it is gluten-free (as mentioned above)
INGREDIENTS
- 1/2 cup raw buckwheat groats / kernels, available at good supermarkets and health food stores.
- 1 1/2 cups water
- 1/4 reduced-fat cows milk (or substitute for unsweetened almond milk, lactose-free milk, etc), plus extra, to serve
- a small handful of chopped fresh fruit (I used peaches and strawberries)
- 1 teaspoon of natural sweetener, such as organic honey or maple syrup, coconut sugar, stevia, etc.
- Optional- toppings, such as coconut flakes, chia seeds, goji berries.
COOKING
1. Bring the buckwheat groats and the water to the boil in a medium saucepan, covered. Once boiled, remove the lid and lower to a simmer, stirring frequently, for 8-10 minutes or until the water has been absorbed.
2. Add the 1/4 cup milk to the pan and stir for 1-2 minutes or until all combined. Remove from the stove and add another 1/4 cup of milk, if desired. Add your fresh fruit, natural sweetener and topping/s, if using, and stir well to combine.
Divide into 2 bowls and serve warm.
Serves / 2
Total Prep & Cooking time / under 20 minutes
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Information from http://www.glnc.org.au/grains/types-of-grains/buckwheat/
