If you are anything like me, in winter you need something warm and sustaining for breakfast. A delectable and filling breakfast that will help you start the day and warm you up from the inside, giving you that extra perkiness and bounce in your step.
This is why I am now making my Powerhouse Quinoa and Buckwheat Porridge, which is perfect for a winters morning, especially after a hard gym session providing me with complete nourishment and an amazing source of protein, carbohydrates and healthy fats.
What I love about this recipe is that it is vegan, gluten free, dairy free and refine sugar free…plus the addition of apples and bananas make it extra creamy, adds to the natural sweetness, and makes it oh so heavenly tasting.
Majority of porridge recipes use oatmeal as a base, however, I personally chose to use quinoa and buckwheat groats as my base while mixing this with my personal favourite, almond milk. Both quinoa and buckwheat are part of a food group known as pseudo cereals. Pseudo cereals are seeds that consumed in the same way as cereal grains, but are not grown on grass. Both buckwheat groats and quinoa are high in protein, with quinoa providing your body with complete protein (perfect source for a vegan), as well as a healthy source of unrefined carbohydrates. As mentioned before utilising both of these sources as the base for the porridge is a great mixture because it will not only keep you satiated throughout the morning, but also after a great workout the carbohydrates will refuel your body with the glucose-glycogen levels that has been depleted throughout the workout. In addition both buckwheat groats and quinoa have low GI resulting in your bodies slowly digesting, absorbing and metabolising your food causing a lower and slower rise in blood glucose levels.
This Powerhouse Quinoa and Buckwheat Porridge is an excellent source of protein, especially from the quinoa, which is a complete protein containing all nine essential amino acids that our bodies can not naturally create, so therefore, we need to get these from our diet. Making sure that your body receives an adequate amount of protein each day is imperative as this is one of our macronutrients and a major component of every cell in your beautiful bodies. Your bodies utilise protein to build and repair tissues (so therefore crucial for anyone that is looking to build muscle or even exercising extensively), however, equally important for those that do not have muscle gain as a goal. Protein also serves a purpose in building the cells for our hair and nails (so pay attention ladies), in addition to making enzymes, hormones and other body chemicals. All round protein is an important building block for bones, muscles, cartilage, skin and blood.
The third macronutrient is fats, and I know a lot of people shun the idea of consuming fats because they believe that it will make them, well fat. However, you just need to know the difference between healthy fats which are critical to the optimal functioning of your body, and the unhealthy fat which may give you that extra insulation in winter. In saying this even healthy fats do need to be consumed moderately as they contain 9 calories per gram, as opposed to carbohydrates and proteins which contain 4 calories per gram. In this Powerhouse Quinoa and Buckwheat Porridge I have incorporated both unhulled tahini and chia seeds. Chia seeds are a quick and easy source of protein, but also has a high concentration of plant-based omega 3 Alpha-linolenic (ALA) that is essential, and cannot be produced by the body. In addition, the unhulled tahini contains both omega 3 and omega 6 fatty acids with the combination of the two healthy fatty acids improving the health of the brain. Both of these support healthy development of nervous tissue that optimise cognitive functions and emotional health (great way to increase your emotional intelligence). The Omega-3 enhances your clarity during thought processes and helps to improve your memory. This fatty acid also has the benefits of lowering triglycerides and supporting healthy cholesterol levels, lowering blood pressure and heart disease, anti-diabetic action, and much more!
So if you are looking for a balanced and hearty breakfast that will keep you going all morning then whip up this Powerhouse Quinoa and Buckwheat Porridge for the rest of your week.
Makes approximately 7 servings
Gluten Free, Wheat Free, Vegan, Dairy Free, Refined Sugar Free
Preparation & Cooking Time
10 minutes prep time
15-20 minutes cooking time
- 1 1/2 cups of dried quinoa
- 1 1/2 cups of dried buckwheat groats
- 2 cups of unsweetened almond milk (or any other dairy free milk)
- 1/2 banana chopped and 1/2 banana to decorate
- 1 apple grated
- 5 tbsp rice malt syrup
- 1 tbsp LSA
- 1 tbsp raw cacao powder
- 1 tbsp chia seeds
- 1 1/2 tbsp unhulled tahini (you can use hulled tahini as well)
- 4 tsp ground cinnamon
- 1 tsp ground cardamom
- 2 tsp vanilla essence
- Pepita seeds for topping
- 1 x large sized saucepans
- 1 x mixing spoons
- 1 x measuring spoon
- 1 x measuring cup
- 1 x grater
- 1 x chopping board
- 1 x knife
- Rinse the buckwheat groats and quinoa. Soak both of these overnight in seperate bowls
- Place the quinoa and buckwheat groats in the same saucepan covering with water. Bring this to boil and then reduce heat, cooking for 10-15 minutes until soft
- Add the rest of the ingredients, except the pepitas and 1/2 banana.
- Cook for another 5 minutes until this has formed a creamy texture. Add more milk if you desire an even creamier porridge
- Spoon into serving bowls and top with banana, pepita seeds and ground cinnamon. Bon Apetit!
- To cook the quinoa and buckwheat groats add in 2 portions of water for every 1 portion of quinoa or buckwheat groats.
- If you want to add in other fruit or nuts to the porridge or to to the topping then feel free to such as blueberries, cashews, dried cranberries, etc let your imagination run wild