Vegetarian, Gluten Free, Ayurvedic Inspired Recipe PRINT RECIPE YOUTUBE VIDEO LINK
Betty Brown, Ayurvedic Practitioner B Well Ayurveda Health Coach
Buckwheat Groat Porridge, Stove Top Cooking Method
1 -2 servings
Ingredients:
½ cup buckwheat groats
1 ½ cup water
¼ tsp ghee
¼ tsp each: ground cinnamon, ground cardamon, ground ginger
Pinch of Himalayan Sea salt
¼ tsp pure vanilla extract (optional)
Toppings:
Ground cinnamon, honey, maple syrup, cooked apples, berries, raisins, sunflower seeds, pepitas, toasted coconut flakes, plant based milk or cow’s milk
Preparations:
- Add buckwheat groats and water to a small pot, then add ghee, spices and Himalayan Sea salt. Bring to a boil and reduce to a simmer. Cover pot with a lid and put heat on low. Simmer 10 -15 minutes, until groats are soft.
- Fluff with a fork and serve. Add toppings of your choice.
- See Doshic Variations on pages 4 – 5
Buckwheat Groat Porridge in the Crockpot
4 servings
5 c water
1 1/2 c buckwheat groats
1 tsp ghee
1 Tbsp ground cinnamon
1 tsp ground ginger
1 tsp cardamom
¼ tsp Himalayan Sea Salt
1 tsp pure vanilla extract (optional)
3 apples, cored and diced (optional)
1/2 c raisins (optional)
Toppings:
Ground cinnamon, honey, maple syrup, cooked apples, berries, raisins, sunflower seeds, pepitas, toasted coconut flakes, plant based milk or cow’s milk
Preparation:
- Lightly coat your crock pot with ghee or coconut oil
- Place all ingredients crock pot, and stir.
- Cook on low for7 hours or overnight
- Serve add toppings and enjoy!
- See Doshic Variations on pages 4 – 5
Buckwheat Groat Porridge in the Instant Pot
4 servings
Ingredients:
1 cup buckwheat groats
2 cups water
1 tsp ghee
1 Tbsp ground cinnamon
1 tsp ground ginger
1 tsp cardamom
¼ tsp Himalayan Sea Salt
Toppings:
Ground cinnamon, honey, maple syrup, cooked apples, berries, raisins, sunflower seeds, pepitas, toasted coconut flakes, plant based milk or cow’s milk
Preparation:
- Combine all ingredients in the Instant Pot
- Cook on high-pressure for 5 minutes for soft porridge (2 for drier porridge)
- Let the pressure release naturally (about 20 minutes)
- Fluff gently with a fork
- Transfer it from the hot Instant Pot immediately, into a large bowl where it can cool
- Serve, add toppings of your choice, and enjoy!
- See Doshic Variations on pages 4 – 5
Ayurvedic information for Buckwheat
Buckwheat, (Sanskrit: Kuttu, Fagopyrum esculentum) is an ancient grain consumed in Asia for centuries. Buckwheat is not a form of wheat but a fruit seed related to rhubarb and sorel. It is a nice option for people who are sensitive to grains and gluten.
Ayurvedic Energetics:
Rasa: Astringent (Kashaya), Sweet (Madhura) , Pungent (Katu)
Virya: Heating (Ushna)
Vipaka: Sweet (Madhura)
Qualities: Heavy (Guru)
Balances Vata and Kapha doshas, increases Pitta dosha in excess
May be slightly Rajasic in the mind in excess
Beneficial in balancing kapha dosha, drying up mucus in respiratory tract, balancing high blood sugar, increased weight gain, cardiovascular disease, low Agni (digestive fire).
Buckwheat is gluten free, high in fiber- ½ cup uncooked buckwheat has around 9 grams of fiber, high in antioxidants, magnesium, iron and protein-1/2 cup uncooked buckwheat has around 10 grams of protein.
Doshic Variations:
Vata:
To balance the light nature of the buckwheat, Vata types may need
- Blend 1/2 cup of steel cut oats with 1/2 cup of buckwheat (instead of the full cup of buckwheat alone).
- Use extra ghee
Pitta:
- Use maple syrup as sweetener
- Add coconut milk
- Decrease ginger
Kapha:
- Reduce or omit heavier toppings such as raisins, shredded coconut , seeds, and use hot water in place of milks.
- Add extra ginger
References:
https://www.muditainstitute.com/resources/blogs/happybelly/buckwheat.html
https://nityanandamshree.com/2017/04/02/health-benefits-of-buckwheat-kuttu-what-is-it/
https://www.healthline.com/nutrition/foods/buckwheat#vitamins-and-minerals