My recent discovery – a real kick-of-energy breakfast, i.e. buckwheat porridge. It is a great alternative to the classic oatmeal and is equally quick in preparation. It can be served hot or cold, sweet and seasoned with fruit, spicy or chocolate one. The great advantage of this breakfast is a low glycemic index (uncooked groats – IG 40, boiled – IG 54), the high content of fiber (6 g per 100 g uncooked groats) and a solid load of complex carbohydrates (63 g in 100 g uncooked groats). The meal is nutrient dense, but doesn’t overload the stomach, so you can go for a workout pretty soon afterwards.
RECIPE
The clue idea here is to use UNCOOKED buckwheat – only left in water for a few hours to soak. This allows for a lower glycemic index.
It can be served both hot and cold. The only difference is the addition of hot or cold milk, possibly heating for a brief time. The buckwheat porridge on the photo is with peanut butter, protein powder, almonds and goji berries. You might as well make it with chocolate, fruits or spicy. Thickness of the porridge also depends on your taste – you can add more or less milk, or experiment with the content of oat bran for higher density.
INGREDIENTS:
- 50 g unroasted buckwheat
- 100 ml milk (regular or plant one)
- 1 banana
- 2 dates or a teaspoon of any sweetener (sugar, honey etc.)
- 15 g protein powder (I used coconut one)
- 8 g (1 spoon) oat or wheat bran
- any additives (I used peanut butter, almonds and goji berries)
PREPARATION:
- Pour water over buckwheat and leave for the night or at least few hours to soak
- In the morning drain buckwheat and put into a blender container
- Add all the additives (except those for decoration) and mix everything
- Serve in a favourite bowl ;-)
ENERGY : 431 kcal
MACROS: C 68 g / P 24 g / F 9 g