Gut-loving Buckwheat Porridge with Stewed Apple, Live Yogurt, Chia Berry Compôte & Walnuts
Bursting with antioxidants, fibre, protein and healthy fats, this dish will nurture your gut and keep you satisfied all morning, especially after a workout. Stewed apple is wonderfully healing for the gut thanks to the high pectin content found in the skin which is released on heating (so don't peel them!). The chia berry compôte also provides an abundance of antioxidants and soluble fibre to support your gut bugs and overall health. Add a daily dose of each to your breakfast to reap the health benefits.
Servings: 2 bowls
Time: 30 minutes
Ingredients
Porridge:
125g buckwheat groats (you can also use normal oats)
2 tsp coconut oil
250ml water
2 tsp ground cinnamon or 2 cinnamon sticks
Stewed apple:
2 apples, cut into cubes
1 tsp ground cinnamon
1 tsp ground ginger
½ tsp grated nutmeg
½ lemon, juice
4-5 tbsp water
Compôte:
handful frozen mixed berries
1 tbsp chia seeds
1 tsp cinnamon
1 tsp maca
1 tsp maple or agave syrup (If you fancy it sweeter)
Other toppings:
dollop full-fat greek yoghurt or coconut yoghurt
nut butter
fresh figs
walnuts
mixed seeds (pumpkin, sunflower, sesame, hemp, ground flax)
Method
If possible, soak the buckwheat groats for at least 1 hour (this is not mandatory but increases the nutritional benefit).
Heat the coconut oil in a pan until melted then add the buckwheat groats and lightly toast for a few minutes. Add the water and cinnamon, bring to the boil. Simmer for 20 minutes, stirring occasionally. When all the water is evaporated the porridge should be ready.
To make the stewed apple, add the cubes to a saucepan with the rest of the ingredients. Gently simmer for 20 minutes stirring regularly until the apple is soft and golden brown and all the spices have infused. Add more water as you go if need be.
For the chia berry compôte, gently heat the berries in a saucepan and stir until fully defrosted and broken down. Add the chia seeds, cinnamon and/or maca and stir to combine. Taste and add more sweetener if necessary. Remove from the heat allow to rest for 5 minutes to become more 'jam-like'.
Assemble your bowl by topping the porridge with stewed apple, compôte, yoghurt, nut butter, and your favourite nuts & seeds.