Powerfood Chronicles #9 | My Simple Healthy Recipes #16: Buckwheat

Gluten-free, rich in iron, starch and protein, buckwheat – grains & flour – is a clean eating pantry staple. A nutrient check, an allergy info + a quick, warm, healthy delish breakfast recipe!

Alchemy Lab: Buckwheat Health Benefits

Buckwheat is a so-called pseudocereal, and has no relation to wheat – so it’s safe for gluten/wheat related health conditions. However: –> buckwheat is a potent allergen, and buckwheat sprouts / juice from buckwheat sprouts can cause light sensitivity <– Or as I always say – anyone can be allergic to anything.
Buckwheat is rich in starch and also in protein, having a high concentration of all essential amino acids.
This, and the high concentration of iron, zinc, and selenium makes buckwheat an ideal plant-based diet ingredient!

Buckwheat & taste

Growing up in Russia, savoury buckwheat “kasha” was quite often on the menu. I must say I hated it! Probably even more than peas, and boy, did I hate peas! Picking them out and not starting eating until all those buggers would leave my plate… Tedious, I’m telling you.
To me, buckwheat had the smell and taste of glue on cardboard, and could only be eaten drowned in ketchup and sprinkled with sugar. Even though my taste has evolved since, sugar wasn’t actually a bad idea. –> To enhance the absorption of the less bioavailable plant iron, our body needs ascorbic acid, or citric acid, or amino acids (cysteine FTW), or fructose. <– So industrial ketchup and sugar weren’t the worst pick after all… but they’re not the best either, so here is my favourite vegan breakfast that is made in absolutely no time and with plant-based goodness it will keep you full well until lunch. (Hint: it’s also portable.)


Recipe: Buckwheat Breakfast

buckwheat-breakfast-ingredients-openerYOU’LL NEED | FOR 1 PERSON:
+ Enough boiled buckwheat to fill your cereal bowl (I normally have about 200 grams which is a little less than 1 cup)
+ A handfull of prunes, organic and sulphur-free is best
+ A handful of walnuts, organic and freshly cracked is ideal
+ One tablespoon pure organic coconut sugar
+ Two tablespoons of coconut oil or cacao butter or another (ideally healthy) favourite frying oil
+ Two tablespoons of vegan crème fraîche (because the original only provides taste and no health benefits)
+ Optional: cinnamon to taste

1. Soak walnuts and prunes in water overnight.
2. You can use buckwheat leftovers from the day before, or you can cook buckwheat in the morning, just keep in mind that it will take about 25 minutes.
3. Rinse walnuts and prunes; cut the prunes into smaller pieces or leave as is, as you prefer; dry the walnuts (with a paper towel).
4. In a very warm pan (not steaming hot), carefully melt your fave plant oil or butter – I prefer coconut fat or cacao butter – and pour in the coconut sugar. As soon as it starts to dissolve which happens very quickly, add the walnuts and let them get covered in delicious melting caramel. Other than sugar, coconut sugar will become gooey in no time and at a rather moderate heat; don’t leave the pan unattended as it will easily become hard and then burn.caramelised-walnuts-in-coconut-sugar
5. Remove the pan from the heat and sprinkle the caramelised walnuts with cinnamon to taste (optional).
If you use freshly cooked buckwheat, warm (drained) buckwheat, the nuts and the prunes in a bowl.
If you have cold leftover grains, add them to the pan that you’ve removed from the heat and mix well. Let it sit in the cooling pan while you cut the prunes or make a coffee 🙂
6. Before serving, add a dollop of vegan crème fraîche and stir in.vegan-creme-fraiche


As mentioned above, it’s portable – to eat your breakfast in the office or as a healthy dessert for lunch. 
However, I would keep it in steel thermo rather than in a glass – it doesn’t taste as delicious when it’s cold 😉buckwheat-portable-breakfast


Geeking out about all things truly green, healthy and ethical over at BEAUTYCALYPSE.com (Avatar illustration by A. Goncharenko)

4 Responses

  1. Heather in Arles

    What do I say? Yes please! Especially as this brought back many happy memories of my Grandmother making buckwheat pancakes for me as a child. 🙂

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