Buckwheat porridge

20160218_084839

Buckwheat, like amaranth and quinoa is a seed – therefore it doesn’t contain wheat and is gluten free.  It’s also full of fibre, and minerals.  However it is low in protein (3.4%) and higher in carbs.  Interestingly, it is low to medium on the glycemic index, so its suitable for diabetics…..and its alkalizing so its good for cleansing and detox.

In animals, buckwheat protein has been found to be effective in lowering blood cholesterol (14, 15), suppressing gallstone formation (16, 17) and reducing the risk of colon cancer (13).

In order to increase protein availability, just like any other seed, by sprouting, digestibility is increased (next time!)

Vitamins and Minerals

Buckwheat Groats

Buckwheat is richer in minerals than many common cereals, such as rice, wheat and corn (5).

However, buckwheat is not particularly rich in vitamins.  Here are the most abundant minerals found in common buckwheat:

  • Manganese: Found in high amounts in whole grains, manganese is essential for healthy metabolism, growth, development and the body’s antioxidant defenses.
  • Copper: Often lacking in the Western diet, copper is an essential trace element that may have beneficial effects on heart health when eaten in small amounts (19).
  • Magnesium: When present in sufficient amounts in the diet, this essential mineral may lower the risk of various chronic diseases such as type 2 diabetes and heart disease (20).
  • Iron: Deficiency in this important mineral leads to anemia, a condition characterized by reduced oxygen-carrying capacity of the blood.
  • Phosphorus: This mineral plays an essential role in the growth and maintenance of body tissues.

Compared to other grains, the minerals in cooked buckwheat groats are particularly well absorbed.  This is because buckwheat is relatively low in phytic acid, a common inhibitor of mineral absorption found in most grains (6).

 

Buckwheat porridge

My new fav porridge!!  I love buckwheat because it produces a creamy porridge, especially using the soy milk.   To up the protein, I just add a tablespoon of LSA!

Recipe adapted from deliciously ella.com  (Serves 2)

1 cup of buckwheat grouts

2 cups of homemade almond milk (I subbed in 1 cup rice milk, 1 cup soy milk)

1 cup of water

1 T brown rice syrup (or bettasweet or sweetener of your choice) (optional)

2 T dessicated coconut (optional)

1 tsp cinnamon

1 tsp vanilla extract

Soak buckwheat groats overnight. The next morning, rinse thoroughly. Put the buckwheat and cinnamon into a pan with one cup of boiling water, allow this to heat for a couple of minutes. Once the water is absorbed add one cup of almond milk and stir well. Allow it to keep cooking and gradually add in the second cup of almond milk when it’s needed – don’t let the buckwheat run out of liquid ever. It should take about 20 minutes to cook completely, at which point stir in your sweetener, vanilla and coconut.

Top with a tablespoon of LSA.  Mine is served with a sliced golden queen peach from Mum’s tree -yummo!

Ella’s recipe also adds in banana’s and almond butter which makes this porridge creamier.  You can see her original recipe here.

 

References

Deliciously Ella

Authority Nutrition  (I unashamedly copied and pasted from this article)

Advertisements

Amaranth porridge

image

I’m quite new to cooking whole foods like ancient and gluten free grains  so a lot of the stuff I make is experimental.  Like the sultana cake which has 4 ingredients, is super yummy but doesn’t hold together.  I’ve made it 5 times now.  I’m not posting it till  its fabulous!

Today I made amaranth porridge.  On the likability scale I’d give it a 5.  I like it because its good for me but its not porridge in the sense of what I’m used to.  I’m used to the creamy goodness of oats and this is nothing like that.  Its more like quinoa..a little bubbly seed that has texture.  Like most of these ancient grains, dressing them up with flavours and textures is important.  However take a geez at its profile…high protein and low carb.  Bucket loads of nutrition!

But I’m on a mission at the moment…theres a pair of jeans draped over my mirror that I fitted a year ago and damn it – I WILL fit them again! 

Health benefits
One reason amaranth is emerging into the forefront among grains is because of its remarkable nutrition. It’s higher in minerals, such as calcium, iron, phosphorous, and carotenoids, than most vegetables. It has truly remarkable protein content: cup for cup, 28.1 grams of protein compared to the 26.3 grams in oats and 13.1 grams in rice.

Amaranth is a great source of lysine, an important amino acid with protein content comparable to that of milk, more easily digested; neither can be said of other grains. To support this positive aspect of amaranth, it also contains primary proteins called albumin and globulins, which, in comparison with the prolamins in wheat, are more soluble and digestible.

One cup of raw amaranth contains 15 milligrams of iron, while white rice contains only 1.5 milligrams. One cup of raw amaranth also contains 18 milligrams of fiber; in comparison, white rice contains 2.4 grams.

At 105% of the daily value per serving, the manganese in amaranth is off the charts, yet it contains fewer carbohydrates. Amaranth contains more than three times the amount of calcium and it’s also high in magnesium, phosphorus, and potassium. Amaranth contains 6 to 10% oil, predominantly unsaturated, or around 77% unsaturated fatty acids, including linoleic acid, required for optimum nutrition. Not least in this list, amaranth is the only grain with documented vitamin C content.

Amaranth porridge

1/2 cup amaranth (rinsed)
1 cup water (add extra 1/2 cup if needed)
1 tsp cinnamon
Sweetener optional

Simmer until porridge thickens and threatens to stick to the bottom of the pot.

Serve with your choice of milk and chopped stonefruit and pineapple…or whatever fruit you like.

Stay tuned: Next time I’ll sprout the amaranth for 24 hours for better digestion.

   

The healthnut & her Mum (& Sprouted grain porridge)

Suffice to say that more times than not, my Mums ventures into the kitchen when I’m cooking typically earn a grimace and wrinkled nose rather than a delighted grin.  So this week has been an interesting one, as I announced there were no cooking duties for Mum while we launched into a roadtrip/lakeside bach holiday. 

I’ve had to tone down my extreme health-nuttyness and Mum’s got to try some new ingredients!

This morning Mum had scrambled (free range eggs).  They were scrambled with a tablespoon of coconut cream and some parsley and served with an avo, capsicum and spring onion, lemon juice side.

image

I decided to embark on a sprout porridge.  I had soaked amaranth, buckwheat and quinoa overnight, disposed of the water and left them to sprout.  Because its so warm here, the quinoa sprouted within a day.  The amaranth and buckwheat needed a bit more time but I decided I needed porridge this morning. 

Sprouting makes seeds and grains far more digestible as it disposes of the phytic acid.   Phytic acid is the component that allows seeds and grain toremain dormant and be stored dry for long periods.  Once the seed has access to water and warmth, the seed sprouts and all of the energy is released.  Phytic acid chelates important minerals and prohibits essential enzymes required for protein digestion…ie: its important for those with low stomach acid to avoid phytic acid!

Sprouted grain porridge:

Buckwheat, amaranth, quinoa – sprouted

Combine with water to cover about 1 cm above the grain/seeds.  I added about 3 T of coconut cream.  This is optional.  You could replace part of the water with milk of your choice.  I added a tablespoon of powered stevia/eurythritol (Betta Sweet), a swirl of brown rice syrup and a handful of blueberries.  I simmered this for about 20 minutes until the porridge thickened and threatened to stick to the bottom of the pot.

I served with finely diced pineapple.

image

Blueberry & almond muffins

12376334_856501767804237_2684181213040159646_n

Blueberry & almond muffins

1 1/3 (145gm) almond meal (ground almonds)
1 cup (120gm) fine brown rice flour
1/2 cup (75gm) potato starch
1/2 tsp sea salt
4 tsp GF BP
1/2 tsp xantham gum
3/4 cup cane sugar or xylitol
Zest of 1 (unwaxed) lemon
1/4 cup (60 ml) rice bran or olive oil
2 eggs
1 cup (250ml) rice milk
1 tsp natural vanilla essence
1 1/2 frozen blueberries

Preheat oven to 180C. Grease muffin pan. Place almond meal in a large bowl. Sieve over the brown rice flour, potato starch, salt, baking powder and xantham gum. Add the sugar and lemon zest. Using the whisk, mix together until fully combined.

In a small bowl whisk together oil, eggs, rice milk and vanilla. Pour into the dry ingredients and mix until almost combined. Add berries and mix until incorporated. Spoon evenly into muffin tins. Cook 20-25 minutes until golden brown and a skewer inserted comes out clean.