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BreakfastMid-day mealVegetarianVeganBalancedGrains & porridges€

Creamy Buckwheat Porridge with Apples and Walnuts

Name: Creamy Buckwheat Porridge with Apples and Walnuts
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2
Ingredients: 160 g Buckwheat, whole grain; 400 ml Beverages, almond milk, unsweetened, shelf stable; 1 pinch Salt, table, iodized; 0.5 tsp Vanilla extract; 2 medium Apples, fuji, with skin, raw; 1 tsp Spices, cinnamon, ground; 1 tsp Oil, olive, extra virgin; 1 tbsp Nuts, walnuts, English, halves, raw; 1 tsp Syrups, maple

A nutritious and filling breakfast: buckwheat porridge with sautéed apples combines tradition with a modern approach to healthy eating without added sugar.

Prep time5 min

Cook time15 min

Total time20 min

Servings2

Recipe

For the porridge

Buckwheat, whole grain160 gBeverages, almond milk, unsweetened, shelf stable400 mlSalt, table, iodized1 pinchVanilla extract0.5 tsp

For the apples

Apples, fuji, with skin, raw2 mediumSpices, cinnamon, ground1 tspOil, olive, extra virgin1 tspNuts, walnuts, English, halves, raw1 tbspSyrups, maple1 tsp

Small pot,Pan,Wooden spoon

Per servingTotal

Calories:504.2 kcal1008.4 kcal

Protein:13 g26 g

Carbohydrates:92.1 g184.2 g

Fiber:14 g28 g

Water:354.4 ml708.8 ml

Fat:12.3 g24.5 g

Micronutrients

Sugar:24.6 g49.1 g

Saturated fat:1.6 g3.2 g

Cholesterol:0 mg0 mg

Sodium:225 mg449.9 mg

Potassium:749.2 mg1498.4 mg

Calcium:430.2 mg860.3 mg

Iron:3 mg5.9 mg

Magnesium:219.9 mg439.7 mg

Zinc:2.5 mg4.9 mg

Phosphorus:346.7 mg693.4 mg

Vitamin C:0.2 mg0.4 mg

Vitamin A:4.1 µg8.1 µg

Vitamin D:2 µg4 µg

Vitamin B12:0 µg0 µg

Instructions

1Dry-roast the buckwheat groats in a pot (about 2 minutes) until fragrant. This will bring out their nutty flavor.
2Pour in the plant-based milk, add a pinch of salt and vanilla. Once it comes to a boil, reduce the heat and simmer covered for 12–15 minutes, until the groats absorb the liquid and become soft.
3Meanwhile, heat the oil in a pan and add the sliced apples. Sprinkle with cinnamon.
4Sauté the apples over medium heat for 5–7 minutes, until softened and lightly caramelized. If the apples aren't sweet enough, add a teaspoon of maple syrup.
5Divide the cooked buckwheat porridge into two bowls. Top with the sautéed apples and sprinkle with chopped walnuts.
6Serve warm. For extra creaminess, you can drizzle a bit more plant-based milk on top.

Nutritional benefits

Thanks to its high content of complex carbohydrates and fiber, this meal ensures a stable blood sugar level and long-lasting energy for morning activities.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.