This chestnut buckwheat porridge with wild berries and figs gets you in a cozy mood and is the perfect way to start the day! Enjoy these fruity and nutty flavors in a warm bowl of this cinnamon porridge!
This porridge is not made from traditional oat flakes, but with buckwheat! The buckwheat tastes a little nuttier and goes perfectly with the chestnuts and wild berries. I always like to top this porridge off with a little yogurt (Greek style) and almond butter. If the almond butter in the supermarket is too expensive for you, you can follow my almond butter recipe and do it yourself!
Es wird dazu geraten, Buchweizen vor dem Verzehr einzuweichen. Manche machen dies nur für 10 - 15 Minuten um die Kochzeit zu verkürzen. Andere raten dazu, den Buchweizen über Nacht einzuweichen, damit die im Buchweizen enthaltene Phytinsäure abgebaut werden kann.
Phytic acid is found in many legumes and grains and binds minerals such as calcium, iron, zinc and magnesium. If the content of phytic acid is high, these minerals cannot be absorbed by the stomach or small intestine and are instead excreted.
For this reason, I like to follow the recommendation and soak the buckwheat in water overnight. It is then completely normal for the buckwheat to be a little slimy in the morning. But don't worry, the porridge is anything but slimy because the buckwheat is properly pureed before cooking!
I think the best way to prepare porridges of any kind is in the microwave! It's easy, quick and it won't burn! You also have your hands free and don't have to stand at the stove stirring the whole time, which means you can use the cooking time to prepare the next steps or make coffee or tea.
However, I am also aware that not everyone has a microwave or trusts this technology, so I have also included an alternative cooking method for this porridge in a saucepan. Let me know in the comments which method you prefer and why!
Wusstest du schon, dass es zwei verschiedene Sorten von Zimt gibt? Man unterscheidet zwischen dem "orginialen" Ceylon Zimt und dem "Chinazimt" Cassia Zimt.
Ceylon Zimt wird auch als der "echte" oder "ursprüngliche" Zimt bezeichnet und stammt aus Sri Lanka oder dem Süden Indiens. Ceylon Zimt schmeckt etwas edler, aromatischer und weniger scharf, da er weniger Zimtaldehyd als Cassia Zimt enthält. Außerdem werden Zimt viele gesundheitsförderliche Effekte zugeschrieben, die fast ausschließlich auf den Ceylon Zimt zutreffen. Ceylon Zimt ist reich an Antioxidantien und wirkt somit entzündungshemmend. Es gibt Studien dazu, dass Ceylon Zimt das "schlechte Cholesterin" verringert und das "gute" Cholesterin erhöht und somit die Blutwerte verbessern kann. Außerdem wirkt Ceylon Zimt blutzuckerstabilisierend und insbesondere Typ-2-Diabetiker können mit 0,5 - 2 TL Ceylon Zimt am Tag ihre Blutzuckerwerte verringern.
Cassis cinnamon, on the other hand, is much cheaper and is usually used in processed foods. You will also often come across cassis cinnamon on the spice shelf in the supermarket. Cassis cinnamon is produced in southern China and contains a much higher concentration of coumarin. An overdose of coumarin can lead to headaches, nausea and dizziness. Just one teaspoon of cassis cinnamon often reaches the recommended maximum coumarin limit, so cinnamon lovers should be particularly careful about which cinnamon they choose.
Advertisement (Affiliate): For these reasons I prefer to use this Ceylon cinnamon, um die gesundheitlichen Vorteile auszuschöpfen und den aromatischen, "echten" Zimtgeschmack zu genießen.
For this recipe, I used some ingredients that are specifically recommended for this phase of your cycle: Buckwheat contains plenty of calcium, iron, potassium, magnesium and vitamins B1, B2, B3 and vitamin E. Chestnuts are also rich in potassium, calcium, iron, magnesium, vitamins C and E, as well as many B vitamins. Chestnuts, like Ceylon cinnamon, also have a blood sugar stabilizing effect and their long-chain carbohydrates keep you full for a long time. Wild berries contain many antioxidants and have an anti-inflammatory effect. Together, these ingredients can provide you with many important nutrients and minerals during your period!
For more information on cycle-based nutrition, I recommend the book "Dein Powerzyklus" (advertising, affiliate) by Alisa Vitti or the recipe book "Eat Like A Woman" (advertising, affiliate).
[trp_language language="de_DE"] https://youtube.com/shorts/JrKWZd6agho?feature=shared [/trp_language] [trp_language language="en_US"] https://youtube.com/shorts/Xe-apNMTMiU?feature=shared [/trp_language]This chestnut buckwheat porridge is the ultimate comfort food for breakfast - a delicious, warm bowl of porridge with wild berries, (Greek) yoghurt, almond butter and lots of cinnamon! It can be cooked in the microwave in just a few minutes and provides you with many important nutrients during your period.
The evening before you want to eat your chestnut buckwheat porridge for breakfast, soak the buckwheat. To do this, put the buckwheat in a bowl, add water and let it soak overnight.
The next morning, drain off the water and collect the buckwheat in a sieve. Put the buckwheat in a food processor or blender.
Put the chestnuts on a small plate and mash them with a fork. Then add two tablespoons of milk, mash and mix everything into a paste and put this in the food processor / blender as well.
Then add the remaining milk, cinnamon, salt and vanilla extract. Mix everything well until it forms a uniform liquid / mixture.
Now pour the chestnut-beechwheat mixture into a microwave-safe container and microwave it for 3 minutes at 900 watts.
Take the porridge out of the microwave and add the protein powder (whey). Stir well to fold in the protein powder and mix it all well. Then put the porridge in the microwave for another 2 minutes at around 600 watts and stir again.
Now put the chestnut and buckwheat mixture into a small saucepan and bring it to a boil while stirring. Then reduce the heat, add the protein powder / whey and let the porridge simmer while stirring constantly until the porridge has reached the desired consistency.
While the porridge is cooking in the microwave, put the wild berries in a large, microwave-safe mug or bowl. Also cut the figs into smaller pieces.
When the porridge is cooked, serve it in a plate or bowl and spread the figs on top. Then put the wild berries in the microwave for 1.5 minutes at 900 watts. Stir once after a minute. Then spread the wild berries on the porridge and add the yogurt and almond butter. Finally, you can dash some fresh cinnamon over your chestnut buckwheat porridge!
servings 1
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
*Advertisement (Affiliate): I prefer using this ungerminated buckwheat.
**Advertisement (Affiliate): I prefer using unflavored organic whey protein powder without any additives like sugar, sweeteners, soy or other substances. It is 100 % pure organic whey protein. You can buy the one I use here .
Thank you for choosing this recipe! Thank you for your support and I hope you have fun trying it out and creating magic in the kitchen.