Buckwheat Porridge with Blueberries & Pumpkin Seeds

Name: Buckwheat Porridge with Blueberries & Pumpkin Seeds
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 150 g Whole buckwheat groats; 500 ml Lactose-free milk; 150 g Fresh or frozen blueberries; 32 g Pumpkin seeds (1 tbsp per serving); 1 tsp Cinnamon; Maple syrup, to taste

20 minLow FODMAPVegetarianGluten-freeSteady energyGut healthStovetopFollicular phase

Servings:

Ingredients

—Buckwheat — 150 g
—Lactose-free milk — 500 ml
—Blueberries — 150 g
—Pumpkin seeds — 30 g
—Cinnamon — 1 tsp
—Maple syrup, to taste

Allergens

Contains dairy

Method

01Rinse the buckwheat groats under cold water.
02Add the lactose-free milk and bring to the boil.
03Reduce the heat and simmer for 12–15 minutes until soft, stirring occasionally.
04Divide between bowls.
05Top with the blueberries, pumpkin seeds and cinnamon, and drizzle with maple syrup.

Why this works

Buckwheat provides magnesium and slowly digested carbohydrates that support steady energy levels. Blueberries are rich in anthocyanin antioxidants.

Sources

Recent Research on the Health Benefits of Blueberries and Their Anthocyanins — Advances in Nutrition, 2020 (Kalt et al.)

Nutrition (per serving)

278

kcal

11.5g

protein

7.1g

fat

45.5g

carbs

5.6g

fiber

Always check product labels for allergens.