Breakfast

This Buckwheat Breakfast Bowl is an easy, healthy, and delicious way to start your morning. Vegan and gluten-free, this satisfying breakfast has only 6 ingredients and comes together in minutes. Tender morsels of buckwheat that have been quickly simmered in coconut milk and maple syrup are topped off with juicy slices of blood oranges to make a quick and hearty breakfast.

What is a blood orange?

Blood oranges are believed to have originated in the southern Mediterranean, where they have been grown since the 1700s. Blood oranges are a variety of citrus named for their deep red hue. The color of the flesh can range from blush to deep red to almost purple in color, depending on the type of blood orange. Likewise, the taste can also vary depending on the type of blood orange. For example, the Tarocco variety is known for its sweetness, while Moro blood oranges may have a bit more bitterness. In general, blood oranges have a taste that is stronger than regular oranges, but with a unique undertone that is hard to pinpoint. They are often described as tasting slightly like raspberries or grapes.

What if blood oranges aren’t in season?

Admittedly, blood oranges have a short growing season. Additionally, they can be tough to find depending on what area of the world you live in. In the United States, they are typically grown in Florida, Texas, and California, and then shipped to the rest of the country. They are generally available between December and May.

If you have blood oranges available, then definitely savor them in this recipe! However, there are plenty of substitutions you can make if blood oranges are unavailable to you. Try one of these ideas depending on what season it is:

• In the winter, citrus such as navel oranges, mandarins, or grapefruit would work wonderfully in this recipe
• During the spring, enjoy this bowl with some freshly picked cherries
• In the summer, this bowl would be perfect topped with a handful of your favorite berries or slices of stone fruit, such as peaches or plums
• During autumn, enjoy this breakfast bowl topped with pomegranate seeds, kiwi, or slices of apple

Similar to oatmeal or porridge, this buckwheat mixture is mild enough to pair well with a wide variety of different fruit flavors, so feel free to substitute your favorite seasonal fruits in this recipe.

What is buckwheat?

Despite the name, buckwheat has no relation to wheat. Although buckwheat looks and acts like a grain, it is actually a fruit seed related to rhubarb. Buckwheat also happens to be gluten-free, which makes it a great grain substitute for people with allergies or sensitivities. A good source of protein, fiber, and magnesium, as well as health-promoting flavonoids, buckwheat is a fabulous ingredient to incorporate into your everyday cooking.

Buckwheat groats are available raw, which is what’s used in this recipe, as well as roasted, which is also known as kasha. Since roasted buckwheat has a much stronger and earthier taste, I highly recommend using raw buckwheat for this recipe because the flavor is more subtle and lets the fruit flavors take center stage.

How to prepare buckwheat

In this recipe, the raw buckwheat groats are soaked for at least one hour or overnight in order to soften the buckwheat groats.

To simplify the preparation, start soaking the buckwheat the night before you intend to prepare it. Simply place the buckwheat groats in a large bowl, add enough room temperature water to cover the buckwheat by at least one inch, then cover the bowl. This can be left out on the counter overnight, and then in the morning you can continue with the preparation. By starting the soaking the night before, it will only take about 10 minutes to put this breakfast together in the morning.

Once the buckwheat has been soaked, rinse very well using a strainer. The soaking water will be slimy, but this is totally normal, so don’t worry! The sliminess is simply caused by starch being released into the soaking water.

Next, drain the rinsed buckwheat groats thoroughly. Finally, simmer the softened groats in the coconut milk mixture until heated through and serve with blood orange slices or your favorite seasonal fruit. This delicious breakfast comes together quickly and will keep you full all morning long.

If you tried this Buckwheat Breakfast Bowl, be sure to let me know by leaving a comment and rating below! If you liked this recipe, try my Pomegranate Chia Pudding for another quick and easy breakfast option.

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Buckwheat Breakfast Bowl With Blood Oranges

• Author: Alana Haldan
• Prep Time: 1 hour 5 minutes
• Cook Time: 5 minutes
• Total Time: 1 hour 10 minutes
• Yield: 4 servings 1x
• Category: Breakfast
• Method: Stovetop
• Cuisine: American

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Description

Despite its name, buckwheat has no relation to wheat, and is actually a seed in the rhubarb family. The hearty texture and mild flavor of raw buckwheat makes it a great gluten-free grain substitute. Packed with more fiber than oatmeal, it is also a great source of protein and antioxidants.

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Ingredients

• 1 ⅓ cups raw buckwheat groats, soaked in water for at least 1 hour or overnight
• 1 ⅓ cups full-fat, unsweetened canned coconut coconut milk
• 2 tsp maple syrup
• 1 ½ tsp vanilla extract
• ½ tsp cinnamon
• 2 blood oranges, peeled and sliced (see note)

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Instructions

1. In a fine mesh sieve, rinse the soaked buckwheat very well until the gelatinous residue from the soaking liquid is removed. Set aside to drain.
2. In a medium pot, whisk coconut milk, maple syrup, and vanilla extract over medium heat until creamy and well combined, about 1 to 2 minutes.
3. Add drained buckwheat and stir gently until incorporated and heated through, about another 2 to 3 minutes. Remove from heat and divide evenly among 4 bowls.
4. Sprinkle with cinnamon and top with blood orange slices.

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Notes

If blood oranges are unavailable, feel free to substitute regular oranges, or your other favorite fruit such as apples, pomegranates, or berries.

When the holiday season approaches, I always find myself thinking about ways to simplify life. In between dealing with gifts and preparing holiday dinners, desserts, and cookies, the last thing I want to stress about is breakfast. That’s why I love make-ahead breakfasts like this Pomegranate Chia Pudding. Simply whisk a few ingredients together the day before, and you can have a delicious breakfast waiting for you and your family on Christmas morning. It takes minimal time and effort, but looks impressive, beautiful, and seasonal.

If you grew up in the 1980s like me, chances are you remember Chia Pets, but the humble chia seed has come a long way since those days! In fact, chia seeds are now often referred to as a superfood, due to their high levels of omega-3 fatty acids, protein, and fiber, among other nutrients. Because these tiny seeds can absorb ten times their weight in water, mixing chia with a plant milk and sweetener results in a thick, pudding-like gel.

This recipe takes advantage of pomegranates because here in the United States, they’re in season from September through December, just in time for the holidays! Not only does this recipe use fresh pomegranate seeds, but it’s also supplemented by a unique pomegranate syrup that acts as the sweetener in the recipe. If you can’t get this ingredient, feel free to use a different brand of pomegranate molasses, or substitute maple syrup instead.

Let’s Make Pomegranate Chia Pudding

This Pomegranate Chia Pudding is an incredibly simple breakfast that can be put together quickly and easily. Simply combine the oat milk, pomegranate syrup, and chia seeds in a medium-sized bowl.  Thoroughly stirring every 5 minutes will ensure your chia pudding doesn’t get lumpy. After about 15 to 20 minutes, the chia pudding will be thickened. At this point, you can either eat it immediately or cover and refrigerate until you’re ready to eat. The chia pudding can be stored in the refrigerator for about a week. Simply wait until serving to add the toppings.

I always love recipes that can be easily customized, and this Pomegranate Chia Pudding is no exception. Simply use a base recipe of ½ cup of liquid combined with 2 tablespoons of chia seeds and ½ tablespoon of sweetener for one serving. Use this ratio as a framework to experiment with your favorite flavors. Almond, cashew, or coconut milk would all be excellent choices for a liquid, while maple syrup or coconut syrup would be great sweetener options.

Chia pudding is a wonderfully versatile meal that’s perfect for breakfast or a snack. Topped with tart pomegranate seeds, crunchy buckwheat groats, and cacao nibs, this is a perfectly festive holiday breakfast.

Pomegranate Chia Pudding

• Author: Alana Haldan
• Prep Time: 25 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x

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Description

Chia seeds are tiny seeds that come from a flowering plant related to mint. Their mild flavor and ability to absorb large amount of liquid make chia seeds a versatile ingredient well-suited for use in puddings, smoothies, and baked goods. Combining chia seeds with oat milk and pomegranate syrup creates a perfect make-ahead breakfast.

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Ingredients

• 2 cups oat milk (I recommend Oatly or Califia Farms)
• 2 Tbsp pomegranate syrup, plus more for garnish
• ½ cup chia seeds
• ¼ cup pomegranate seeds
• 4 tsp raw buckwheat groats
• 2 tsp cacao nibs

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Instructions

1. In a medium bowl, add oat milk and pomegranate syrup and whisk until combined.
2. Add chia seeds and stir well to combine, scraping down sides of the bowl as needed. Let sit for about 15 to 20 minutes, stirring every 5 minutes to keep lumps from forming.
3. Once chia pudding is thickened, divide equally among 4 serving bowls. Either serve immediately, or cover and refrigerate until serving.
4. Just prior to serving, top with pomegranate seeds, buckwheat groats, cacao nibs, and a drizzle of pomegranate syrup, if desired.

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With the start of a new year often comes a renewed desire to implement healthy eating habits. Well, this Sprouted Buckwheat Breakfast Bowl is a perfect start to a healthy day! This recipe uses buckwheat, which looks and acts like a grain but is actually a fruit seed. It also happens to be gluten-free, which makes it a great grain substitute for people with allergies or sensitivities. A good source of protein, fiber, and magnesium, as well as health-promoting flavonoids, buckwheat is a fabulous ingredient to incorporate into your everyday cooking.

Sprouting is a wonderful way to increase the nutritional value of nuts, seeds, grains, and legumes, while also helping to improve digestibility. Though it may seem intimidating, sprouting is actually quite easy to do at home. All you need is a mason jar! A sprouting screen to cover the lid is ideal, but you could get away with using a piece of cheesecloth instead.

Aside from the time it takes for the sprouting magic to happen, this Sprouted Buckwheat Breakfast Bowl is actually a simple recipe to whip up. What I love most about it is the fact that it’s so versatile. I’m using kiwi fruit in this recipe because I’m lucky enough to have a surplus from a large kiwi harvest last month, but you can swap this out for any fruit you’d like. Apples or pomegranate seeds would be equally tasty here, and during the summer months this would be a perfect opportunity for ripe berries to shine.

Not only is this Sprouted Buckwheat Breakfast Bowl healthy and simple to make, but it’s perfect to bring with you when you’re on the go. I love making meals in mason jars because I can simply twist on a lid and take my meal with me. The combination of slightly sweet and nutty buckwheat, luscious coconut cream, and tart and tangy kiwi fruit makes for a perfect breakfast that packs a nutritional punch.

Sprouted Buckwheat Breakfast Bowl

• Author: Alana Haldan
• Prep Time: 20 minutes
• Total Time: 48 hours 20 minutes
• Yield: 4 servings 1x
• Category: Breakfast

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Description

Though buckwheat looks and acts like a grain, it’s actually a fruit seed. It also happens to be gluten-free, which makes it a great grain substitute for people with allergies or sensitivities. A good source of protein, fiber, and magnesium, buckwheat is a fabulous ingredient to incorporate into your everyday cooking. The combination of slightly sweet and nutty buckwheat, luscious coconut cream, and tart and tangy kiwi fruit makes for a perfect breakfast that packs a nutritional punch.

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Ingredients

• 1 cup unsweetened shredded coconut
• 1 cup water
• 2 tsp maple syrup
• 1 lime, juiced
• 1 cup raw buckwheat groats, sprouted (see note)
• 4 kiwis, peeled and sliced
• 2 Tbsp cacao nibs

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Instructions

1. In a high-speed blender, combine shredded coconut, water, maple syrup, and lime juice. Blend until completed combined and creamy, about 3 to 4 minutes, stopping to scrape down sides of blender as needed.
2. Equally divide coconut cream and sprouted buckwheat among four bowls. Top with kiwi slices and cacao nibs.

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Notes

Though sprouts can be intimidating to prepare, they are actually relatively simple (albeit time-consuming) to make. Allow 48 to 72 hours to prepare these sprouted buckwheat groats. If you don’t have the time to sprout, you can simply soak the buckwheat overnight then drain and rinse well before eating. To prepare the sprouts, use a quart sized mason jar covered with a fine mesh screen or cheesecloth. First rinse the buckwheat very well in cool water, then soak in water in the mason jar for 30 minutes. After soaking, rinse and drain very well. Invert the jar and place at an angle to allow excess water to drain. Continue the rinsing and draining process at least twice a day for about 36 to 48 hours. You will see the sprout tail begin to appear and at this point they are ready to be used. After a final rinse, drain well and let sit another 8 to 12 hours to ensure they are as dry as possible. Once the sprouting process has finished, any unused sprouts can be stored in a closed container in the refrigerator for another couple of days.