Toasted Coconut Buckwheat Bowl
Veganizing breakfast is pretty easy, and this toasted coconut buckwheat bowl is good place to start. If you are transitioning into veganism and/or starting off part time, making the first meal of the day will be the least challenging. You may be used to eggs, meat, and/or cheese in the morning, or you may be used to coffee, sweets, fruit, and/or toast. This bowl, and variations of it, are quick to prepare, and will keep you full for hours. Make the nut milk and toasted coconut in advance and store it in the fridge so it’s always ready. This is an idea, an example, of what you can make and vary from.
Buckwheat is a fruit seed that can easily be eaten raw, lightly toasted in a skillet, sprouted, used as the base for savory or sweet dishes, made into a flour, mixed with granola, or cooked like oatmeal. I prefer mine raw, sprouted, or as the base for my granola. It is high in manganese, copper, magnesium, fiber, and phosphorus, great for your cardiovascular system, lowering cholesterol, balancing blood sugar, keeping you satiated, and warding off diabetes. Buckwheat also is high in protein, and contains all 8 essential amino acids, as well as health promoting flavonoids such as quercitin and rutin, which are good for the immune system and powerful anti-inflammatories.
Use my Almond Oat Milk, and be creative and add nuts, seeds, and other fruit if you like. There are 3 recipes below. Scroll to the end for the buckwheat bowl.
Almond Oat Milk
Yields: 8-10 cups
- 1/2 cup steel cut oats (or regular oats)
- 1/2 cup raw blanched or slivered almonds
- 1/2 to 1 tsp salt
- 6-8 cups water, depending on desired thickness
- optional; dates, maple syrup, agave, sugar, coconut flakes, almond or vanilla extract, cinnamon, adjust to taste and add slowly
Soak the almonds and oats overnight and rinse the next morning before use. Blend all ingredients on the highest setting in a high powered blender for a few minutes until it's completely emulsified. I don't bother straining it, but if you do use a nut milk bag or a very fine mesh strainer and make a cream cheese with the curd (mix with some sweetener). There will be some very thin sediment that will fall to the bottom. Store in a glass container in fridge and shake before using.
- Preparation time: overnight
- Total time: 10 minutes
Yields: 1 cup toasted coconut flakes
- 2-4 tbsp coconut oil
- 1 cup coconut flakes
- 1 tbsp maple syrup, coconut sugar, brown sugar
- tiny pinch of salt
- dash of cinnamon
In a skillet on low to medium, melt the coconut oil and make sure it every covers the pan. Toss the coconut flakes in with the sweetener and cinnamon. It will golden, stir it around often for 5 minutes. Do not let it go beyond browning because it can start to burn easily. Keep the heat low to avoid this. Remove from heat, use and/or store.
Toasted Coconut Buckwheat Bowl
Yields: 1 bowl, 1 person
- 1 cup almond oat milk
- 1/2 cup toasted coconut flakes
- 2 tsp coconut oil
- 1/2-3/4 cup raw buckwheat
- 1/2 to whole banana, or any other desired fruit
- optional- a handful of hemp or pumpkin seeds for omega fats
- maple syrup, agave, or any other sweetener to taste
Prepare the toasted coconut.
Toast the buckwheat with it, unless you prefer to eat it raw. It should all be golden before you remove it from the heat and let it sit.
In a bowl, add the buckwheat (and coconut if you toasted them together) and add the vegan milk, fruit, seeds, sweetener, and more cinnamon.
- Preparation time: 5 minutes
- Cook time: 10 minutes
- Total time: 15 minutes
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