Buckwheat and Berries Cereal
Buckwheat is not related to wheat—it is actually a nutrient-rich, gluten-free seed. It gives this tasty breakfast a nice chewy texture and slightly nutty flavor.
1/2 cup raw buckwheat groats, rinsed (see note)
1 cup unsweetened soy, hemp or almond milk plus extra if desired
1/2 teaspoon cinnamon
1/2 teaspoon vanilla or almond extract
1 medium apple, chopped or grated
1 tablespoon chia seeds
1 cup fresh or thawed frozen berries and/or 1 banana, sliced
Place buckwheat, non-dairy milk, cinnamon and vanilla in a pan, Bring to a boil, reduce heat, cover and simmer for 6 minutes or until groats are soft but not mushy and almost all liquid is absorbed. Stir in apple, nut butter and chia seeds and simmer for another minute.
Stir in berries and/or banana. Add additional non-dairy milk and top with chopped nuts if desired.
May be refrigerated and eaten cold or reheated. If using banana, add right before serving.
Note: Buckwheat groats are seeds from the buckwheat plant. They are unrelated to wheat and do not contain gluten. Choose raw buckwheat groats, not kasha, which is toasted.
Calories 320; Protein 9 g; Carbohydrates 57 g; Total Fat 8.9 g; Saturated Fat 0.8 g; Cholesterol 0 mg; Sodium 100 mg; Fiber 9.9 g; Beta-Carotene 38 ug; Vitamin C 11 mg; Calcium 339 mg; Iron 2.5 mg; Folate 27 ug; Magnesium 147 mg; Zinc 1.7 mg; Selenium 6.5 ug