Buckwheat Bowl with Walnuts & Kefir
10 minSteady energyGluten-freeStovetopMuscle preservationEveryoneGut health
Servings:
1
·
Ingredients
- —½ cup Buckwheat groats, dry
- —1 cup water
- —⅓ cup Kefir, lowfat
- —2 tbsp Walnuts
- —1 tsp Flaxseed, ground
- —½ Banana, raw
- —Pinch of salt
Method
- 01Rinse the buckwheat, then add to a pot with cold salted water in a 1:2 ratio. Bring to a boil over medium heat, then reduce to low, cover, and simmer for 10 minutes until all the water is absorbed. Drain any excess.
- 02Spoon the warm buckwheat into a deep bowl. Pour the kefir straight from the fridge over the top — the contrast of hot and cold makes this dish especially refreshing.
- 03Slice the banana into rounds and arrange on top along with the walnuts and flaxseeds. You can roughly break the walnuts by hand for better texture and flavour.
Why this works
Buckwheat resistant starch and walnut omega-3 support cardiovascular health, key for men 40+. Kefir restores microbiome diversity that drops with age.
Nutrition (per serving)
524
kcal
17.2g
protein
17.8g
fat
81.8g
carbs