Buckwheat & amaranth porridge with berries & seeds
This recipe serves 1 big eater and the grains in it are naturally gluten-free.
Buckwheat flakes (see “larder & shopping” for where to buy these and other unusual ingredients)
Amaranth grains
1 cup fresh or thawed mixed berries (buy frozen from most supermarkets)
1 tsp ground cinnamon
2 heaped dsp ground raw seeds (a blend of linseed, pumpkin, sesame and sunflower is good) – see larder & shopping
Optional extras:
Sweetener if needed (stevia drops or xylitol – see larder for info)
Dairy-free milk of your choice (NB if you are coeliac, almond milk and unsweetened rice milk are OK but oat milk would need to be certified gluten-free as oats are often contaminated with wheat) – see larder for where to buy dairy-free milks.
2 rounded dsp rice protein, pea protein or (if you want to eat dairy) 1/2-1 scoop Solgar Whey to Go Vanilla – from health stores
1 dsp lecithin granules (from health stores – brilliant for those with difficulty digesting fats)
- You want about 1/2 mug of mixed buckwheat and amaranth – I find 3 parts buckwheat to 1 part amaranth delicious. Empty into a saucepan with lid, cover to a depth of about 1cm with boiling water and, if possible, soak overnight. This soaking makes the nutrients in the grains MUCH more easily absorbed by your body. Soaking for even 30 minutes makes a difference though.
- Simmer for 5-10 mins, stirring occasionally and adding in more water or milk if you wish, so it doesn’t get too thick. Add half a teaspoon of cinnamon now. If using stevia drops to sweeten, add them to taste and mix well. If using a protein powder (see below) stir it in now.
- Pour into a bowl and top with the berries and ground seeds and whatever other extras you choose.Variations:
Use a chopped/grated apple pear or 2 plums instead of the berries
Dietary note:
Buckwheat is a rich source of a phytochemical called rutin, which helps build collagen in your body to help strengthen bones, intestines, blood vessels and skin. Purple fruits are rich in proanthocyanadins which are profoundly anti-inflammatory – like paracetamol but longer-acting and without side-effects! both amaranth and buckwheat are technically seeds rather than grains and are 100% gluten-free. Coeliacs can eat oats but only those that are certified gluten-free, that is, which are guaranteed not contaminated with gluten grains. Scientific research shows cinnamon helps regulate blood sugar levels. It is also anti-inflammatory, anti-ageing and helps neutralise harmful bacteria in the gut. Lecithin helps emulsify fats, aiding digestion.
