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Thursday, May 1, 2014

Raw Buckwheat & Fruit Cereal (Vegan, Gluten-Free, Refined Sugar-Free)
































I used to eat cereal for breakfast, lunch and dinner AND snacks. A breakfast fiend, I tell ya. I'd change up the variety and keep it comin' any time of the day. I loved the little travel cereal boxes, too. I'd eat those straight from the box without milk. Of course, those were the junky, nutritionally-bankrupt, sugar-high-in-a-box cereals with dairy milk that were not doing the body any type of good. 

I did start to miss cereal as I began to eat healthier. Breakfast is my favorite meal after all, and you can't have love breakfast without loving cereal. It's a law. You're welcome. Anyhow, I have this beautiful and simple raw buckwheat & fruit cereal for you to enjoy to get your morning started right... without all of the refined sugars, animal products, preservatives, artificial colorings a.k.a downright unnecessary and unhealthy ingredients. Breakfast is so important because it prepares you for your day. It literally gives (or doesn't) you the energy and clarity you need to accomplish everything that is required of you for the day whether at work, with your family, friends, and yourself.

This healthy cereal is becoming my new favorite breakfast because it's so easy to put together and it's incredibly delicious & satisfying! This cereal is the real "breakfast of champions."

Today, we shine the ingredient spotlight on...


Above: the buckwheat groat, nut, cinnamon, & ground clove mixture
for 1 serving. The buckwheat groats are the tiny pale seeds. They have
a mild nutty flavor.
• Buckwheat Groats - Even though "wheat" is in the name, it is indeed a gluten-free seed (commonly referred to as a cereal grain) belonging to the plant related to rhubarb. Buckwheat groats are the hulled seed of the plant. They have been cultivated in central Asia for at least 1,000 years. These kernels are low glycemic meaning they do not spike blood sugar levels. In addition, buckwheat groats lower cholesterol due to their amino acid profile. A 1/2-cup serving provides about 7 grams of fiber and 9 grams of protein. They are rich in iron, zinc, copper, magnesium, and vitamin B-6. 

When the groats soak in water, they expand to about double their original size. You'll also notice that they have a slimy, gooey coating when you rinse them after soaking. Make sure to rinse them well. Soaking makes them easier to digest and removes some of the phytic acid which can inhibit nutrient absorption. Sprouting grains, nuts and seeds is ideal, but not everyone has time for that. If you do, it's actually very beneficial to your health. Buckwheat groats only take a short time to cook, less than 15 minutes, but I've only had them raw. I buy them in bulk at Whole Foods to keep costs down but you can also purchase them on AmazonLearn more about this super awesome seed & its tremendous benefits here!

By the way, in the top picture I used the canned classic coconut milk (which, for the record, was absolutely delectable & creamy & dreamy) because I ran out of almond milk but this is what it looks like with almond milk...





Raw Buckwheat & Fruit Cereal
YIELD: 2 servings

INGREDIENTS
• 3/4 cup dry buckwheat groats, soaked in water overnight then rinsed well & drained (yields approx. 1 1/2 cups soaked groats)
• 1/2 cup mixed nuts and/or seeds (I use chopped walnuts & pecans)
• 1/4 tsp cinnamon
• 1/8 tsp ground cloves (optional)
• 15 drops liquid stevia, or to taste (or use 1 tsp raw coconut nectar or pure maple syrup, if preferred), divided
• 2/3 cup unsweetened almond or coconut milk, divided
• Fruit topping ideas: sliced banana, blueberries, blackberries, raspberries, strawberries, mango, pineapple, pears, goji berries, etc.

DIRECTIONS
1. In a medium mixing bowl, combine the buckwheat groats, mixed nuts and/or seeds, cinnamon, and ground cloves (if using) and mix well. *If only using 1 serving, store the leftover mixture in an airtight container in the refrigerator.
2. In 2 separate bowls, add 3/4 cup buckwheat groat & nut mixture to each then add 1/3 cup non-dairy milk of choice to each bowl. Mix in the liquid sweetener and stir until all ingredients are well combined. Top with desired fruit.

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"The greatest medicine of all is to teach people how not to need it." Unknown

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