A hearty and energising breakfast to set you up for the day ahead. Buckwheat Kasha is naturally gluten free, full of protein, fibre and minerals. Start your day the right ways with this Easter European inspired breakfast bowl.
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What is Buckwheat Kasha
Kasha is a staple in many countries throughout the world and is most commonly known as porridge. Kasha has multiple health benefits, can be prepared in a variety of ways, and is a good source of vitamins and minerals.
Traditional kasha is made with buckwheat groats, which are actually the seed of the Buckwheat plant. Buckwheat, despite its name, is a fruit in the family of sorrel and rhubarbs.
Buckwheat Kasha has it's roots in parts of Eastern Europe and Russia. Hot bowls of nourishing Kasha are both satisfying and nourishing.
With a high protein content and complex carbohydrates, a good bowl of Kasha will set you up for an active day ahead.
Ingredients for Buckwheat Kasha
You will need:
- Buckwheat groats
- Plant milk
- Walnut
- Blueberry
- Pumpkin seeds
- Cinnamon
- Maple syrup
Equipment
No fancy kit, just a good saucepan and wooden spoon!
How to make buckwheat kasha
This recipe is straight forward to make, takes only 10 minutes and will set you up for the day!
It's best to cook the buckwheat groats the night before, they will keep fresh in the fridge for up to 3 days.
In the morning, it's just a matter of warming through your Kasha and adding the blueberries, walnuts, pumpkin seeds, syrup, plant milk and cinnamon.
Cook out the buckwheat kasha until you get a nice creamy consistency.
It is time well spent and a great investment in your health...
Nutritional content
Buckwheat is a nutritional powerhouse, we almost cannot afford to leave this ingredients out of our menus...
Complex carbohydrates are the main dietary component of buckwheat. Protein, minerals and antioxidants are also present.
The nutritional content of buckwheat is far higher than that of many other grains. The nutrition facts for 3.5 ounces (100 grams) of buckwheat are (1Trusted Source):
- Calories: 343
- Water: 10%
- Protein: 13.3 grams
- Carbs: 71.5 grams
- Sugar: 0 grams
- Fiber: 10 grams
- Fat: 3.4 grams
With the addition of blueberries, walnuts and pumpkin seeds, this recipe is a vital ingredient to a balanced healthy lifestyle.
Health benefits
3 of the main health benefits of buckwheat
- Rich in fibre - Promotes good digestion and colon health
- High in the plant pigment 'rutin' - Balances blood sugar levels
- Lots of mineral compounds - Supports good heart health
Ok, lets get cooking. I'm delighted to share this recipe with you. Please share the love with your friends and family.
📋 Recipe
Buckwheat Kasha Porridge, Blueberry, Walnut, Pumpkin Seed
Equipment
- Weighing scales
- Chopping board
- Chefs knife
- Saucepan - medium size
- Frying pan - non stick
- Spatula
- Serving bowl
- Spoon
Ingredients
- 100 g Buckwheat groats groats
- 300 ml Water - filtered
- 200 ml Walnut milk
- 50 g Blueberries
- 50 g Walnuts
- 20 g Pumpkin seeds
- ½ teaspoon Cinnamon powder
- ½ teaspoon Vanilla pod optional
- 20 ml Maple syrup to taste
Method
Assemble all ingredients.
- Toast the buckwheat in saucepan until they start do become fragrant - about 2-3 minutes.
- Add the water and cook out the buckwheat for 20 minutes until cooked. Add a pinch of salt.
- The buckwheat can be cooked the day before.
To make the kasha porridge
- Add the cooked buckwheat, walnut milk, cinnamon, vanilla and pinch of salt to saucepan. Cook out on a low and gentle simmer for 8 minutes.
- Add half the pumpkin seeds and walnuts, warm through.
- Add maple syrup to taste.
To serve
- Taste and adjust the seasoning, add a little more sweet or cinnamon if required.
- Transfer kasha to a warm serving bowl.
- Garnish with the blueberries, walnuts and pumpkin seeds.
- Drizzle with a little more maple and sprinkle the remaining chopped walnuts.
- Sit back and enjoy this hearty nourishing breakfast.
Recipe Notes
- You can substitute for other plant milks.
- Try serving with some coconut yogurt for extra creaminess.
- Feel free to add your favourite fruits, nuts and seeds as toppings.
- A spoonful of walnut butter would take this to a new level!
ADD YOUR OWN RECIPE NOTES
Nutrition Label
ENVIRONMENTAL INFORMATION
Serving size
This recipe makes 2 good sized serving portions. You can double the recipe quantity and keep the leftovers for the next day!
Top tip
- Cook a batch of buckwheat groats one time per week. Buckwheat makes a great addition to salads, stews or breakfast bowls.
Erik R
How do you get the misses to cook for you!? I send her this scrumptious looking and no doubt delicious tasting BUCKWHEAT KASHA PORRIDGE, BLUEBERRY & WALNUT for her to make. The photography complements the overall feel. Looking forward to experiencing this creation.
Best wishes Jamie on your amazing food business journey,
Keep up the awesome work,
Erik
Jamie Raftery
Hi Erik, thank you for the positive feedback. To get your good lady to cook for you.. you could start by cooking for her first! Try out this recipe on her and see how she likes it.. then she can have a go cooking it for you! Remember with cooking, its a skill we can always improve no matter what level we are at.. The important thing is to continue to experiment and be creative in the kitchen, don't be afraid to make mistakes and never criticise someone else's cooking.. be careful how you evaluate. Cooking for someone is a great gift and appreciation is paramount. Happy cooking, let me know how you get on with it 🙂
BREDA
Brilliant recipe and very well explained. So nutricious. Will try this, loving all the additions to this delicious dish. 💚