Spiced Apple, Buckwheat and Oat Porridge

Staff Favorite, Veggie

Serves 6 / Buckwheat, oats, and apples contain loads of soluble fiber, which increases anti-inflammatory-protein production; and Brazil nuts provide selenium, a mineral that increases natural killer cells. Soaking grains overnight allows them to cook faster and imparts a creamier texture, but you can eliminate this step if necessary; just allow for increased cooking time. This makes a big pot, so gently reheat leftovers with milk for a quick and easy breakfast.

Immunity boosters:Buckwheat, oats, apples, Brazil nuts

Spiced Apple, Buckwheat and Oat Porridge

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Servings

6 people

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Ingredients

• 1 cup raw buckwheat groats not kasha
• 1 cup thick rolled oats
• 2 small apples, cored and chopped peeled or unpeeled
• 1/2 cup chopped fresh or dried figs
• 4 cups water
• 2 teaspoons ground cinnamon
• 1 teaspoon ground ginger
• 1/2 cup chopped Brazil nuts
• Sweetener (maple syrup, molasses, brown rice syrup) to taste
• Milk to taste

Ingredients 1 cup raw buckwheat groats not kasha 1 cup thick rolled oats 2 small apples, cored and chopped peeled or unpeeled 1/2 cup chopped fresh or dried figs 4 cups water 2 teaspoons ground cinnamon 1 teaspoon ground ginger 1/2 cup chopped Brazil nuts Sweetener (maple syrup, molasses, brown rice syrup) to taste Milk to taste

Servings 6 people Print Recipe

Instructions

1. In separate bowls, soak buckwheat and oats in water overnight.
2. Drain and rinse buckwheat. Combine buckwheat, apples, and figs in a saucepan with 4 cups water and a pinch of sea salt. Bring to a boil, reduce heat, and simmer for 10 minutes.
3. Drain oats. Add oats, cinnamon, and ginger to buckwheat mixture and simmer for another 5 minutes, or until grains are tender. Season with salt. Sprinkle each serving with chopped Brazil nuts and season to taste with sweetener and milk.

Recipe Notes

Nutrition Facts

Spiced Apple, Buckwheat and Oat Porridge

Amount Per Serving

Calories 303 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 2g 10%

Polyunsaturated Fat 3g

Monounsaturated Fat 3g

Sodium 5mg 0%

Total Carbohydrates 53g 18%

Dietary Fiber 9g 36%

Protein 8g 16%

* Percent Daily Values are based on a 2000 calorie diet.

PER SERVING: 303 cal, 9g fat (3g mono, 3g poly, 2g sat), 0mg chol, 8g protein, 53g carb, 9g fiber, 5mg sodium