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  • Michelle

Buckwheat Porridge Bowl - Gluten free, Avenin free, Dairy free

Buckwheat porridge bowl. This has become my go to breakfast. If you have been following this blog for a while you will know I have a fairly hefty list of food intolerances, I was concerned about eating a diet with little grains though, so I have been on a quest to see which ones I can eat, and which ones I cant.

Turns out anything from the grass family does not like me, this includes oats, which contain a protein called avenin which the body can react to in a very similar way to gluten. For me, a bowl of regular porridge, whether it has been soaked overnight, made from quick oats or slow cooked, results in a brace of pain that I wear like a corset, while my poor asthmatic lungs twist like a liquorice coil.

So what have I discovered so far that is on my ‘nice’ list? Buckwheat, quinoa and chia.

So here we have a buckwheat porridge bowl. You may have seen that I have been making buckwheat porridge for a while, that is nice, but it gets a bit boring, this takes only a minute more and is a wonderful way to start the day, and best of all, it ticks all of our nutrient boxes and thus belongs in our Round Meal Hall of Fame. Note to self, set up Round Meal Hall of Fame.


Serves one

2 tablespoons buckwheat kernels (groats)

1 apple, peeled, cored, sliced

lemon juice


3 prunes cut in half

yogurt of your choice (this is Nakula passion fruit coconut yogurt)

walnuts or nuts of your choice



almond milk or milk of your choice

Pop the buckwheat in a small pot, cover with plenty of water, bring to the boil, reduce the heat, simmer until the water is all gone and the buckwheat is completely cooked through, you may need to top up the water if it dries before the groats are fully cooked, it is trial and error a bit, I find that different groats absorb different amounts, just take your time, it will be yummy.

In another small pot pop your apple slices, squeeze a bit of lemon over them to stop them discolouring, add about 1/4 cup of water, cook gently, stirring occasionally, until the water has all gone and the apple has softened, I used a pink lady apple here as I like the way they hold their shape while cooking.

Pop the apples on one side of your bowl, the buckwheat on the other, top with the blueberries, prunes, walnuts and yogurt, drizzle with a little honey, top with freshly grated nutmeg.

Take a little time with your presentation, we eat partially with our eyes, if you make this look nice you will enjoy it more.

Splash on a little almond milk to moisten it all up and enjoy.


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