• Jessica Pecush

Banana-Lucuma Buckwheat Porridge


Buckwheat. Belonging to a group of foods known as “pseudocereals” (along with amaranth and quinoa), buckwheat seeds are consumed like cereal grains, but don’t grow on grasses.[i] Buckwheat seeds may be processed into, groats, flour, noodles or may be used in tea; groats are what I have used in the following recipe and are used in much the same way as rice.[ii]Furthermore, buckwheat is a very suitable substitute (for a grain) for those who find themselves sensitive to wheat or other grains that contain gluten! Perfect!

Nutritionally, buckwheat contains a rich supply of flavonoids, particularly “rutin”; flavonoids are phytonutrients (plant-based compounds) that assist in protecting against disease. More specifically, they act by extending the action of Vitamin C and acting as antioxidants within the body.[iii]

Additional Nutritional Benefits of Buckwheat:

  • Assists in lowering lipid (cholesterol) levels

  • Assists in maintaining blood flow

  • Provides a source of (insoluble) dietary fiber, helping to avoid gallstone formation, contributing to colon health and reducing the risk of colon cancer[iv]

  • High in manganese – required for a healthy metabolic rate, growth and development and the body’s antioxidant defenses

  • High in magnesium - - relaxes the blood vessels and lowers the risk of various chronic diseases, such as Type II Diabetes and Heart Disease

  • High in Phosphorus – plays a critical role in the growth and maintenance of body tissues[v]

*My inspiration to try out a buckwheat groats porridge came from Edmonton raw food blogger Crystal Bonnet of "Raw Revive". You can view one of her buckwheat cereal recipes here.

BUCKWHEAT PORRIDGE RECIPE:

Ingredients (serves 2):

1 cup buckwheat groats (soaked in filtered water overnight)

1/3 cup almond milk (or nut/seed milk of your choice)

1 banana (ripe)

1 tbsp. lucuma powder ( or other superfood powder of your choice, such as maca powder)

1 tsp. vanilla extract

Sprinkling of cinnamon

Sprinkling of sea salt

*Possible toppings: anything you want! (i.e. fresh fruit, unsweetened/shredded coconut, chia seeds, chopped nuts, bee pollen, etc.)

Preparation:

Drain and rinse buckwheat groats.

Combine all ingredients into a high-speed blender, beginning with the almond milk, so as to preserve the integrity of the blender blades by having a fluid circulating closest to them. Blend until smooth. Top with toppings of your choice and enjoy!

ENDNOTES

[i]-[ii] Authority Nutrition: An Evidence-Based Approach – Buckwheat 101: Nutrition Facts and Health Benefits. Retrieved April 27, 2016 from https://authoritynutrition.com/foods/buckwheat/

[iii]-[iv] The World’s Healthiest Foods: Buckwheat. Retrieved April 27, 2016 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11

[v] Authority Nutrition: An Evidence-Based Approach – Buckwheat 101: Nutrition Facts and Health Benefits. Retrieved April 27, 2016 from https://authoritynutrition.com/foods/buckwheat/

#breakfast #raw #vegan

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