Free Healthy Recipe - Creamy Buckwheat and Almond Kasha with Stewed Apple and Prunes

Gluten free, Low GI, Low sugar, Wheat Free

Copyright John Paul Urizar

This buckwheat kasha is similar to porridge but does rely heavily on the other ingredients for texture, taste and interest. Buckwheat is a wonderful gluten free winter warmer but can be a bit bland, so suspend disbelief if you taste this on its own, wait until the dish is complete and enjoy.

1½ cups buckwheat
pinch sea salt
2 cups low fat milk
4 tbsp slivered almonds, dry roasted
½ tsp cinnamon
2 tbsp water
6 prunes chopped

Dry roast the buckwheat in a large frying pan with the sea salt until golden and fragrant. Transfer to a pan with the boiling water and milk on the stove and return to the boil - cover and reduce the heat to simmer for approx 30 minutes until the grain is soft.

While the buckwheat is cooking. Core and slice the apples leaving the skin on. Add the cinnamon and water to a separate small saucepan, cover the pan, and place it over a medium heat with a cover to cook for approx 10 minutes until the apple is soft.
Serve the buckwheat hot with a drizzle of maple syrup, stewed apple, chopped prunes and slivered almonds.

Note: Buckwheat and almond kasha is further improved nutritionally AND in taste with a tablespoon of flax seed oil. It's an excellent plant source of Omega 3 essential fatty acids.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 45 mins
Ready in: 1 hr

Suitable for:
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Nutritional Information - Per Serve
Kj 1986 kj
Calories 475 kcal
Fat 12.8 g
Saturated Fat 2.2 g
Total Carbohydrate 70.4 g
Total Protein 16.7 g
Fibre 5.9 g

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