OVERNIGHT BUCKWHEAT WITH RASPBERRIES & COCONUT – BREAKFAST

We are super excited to announce that Nutritional Therapist Pamela Ryan is back with LloydsPharmacy for our FREE 8 week Change Your Health Direction Programme, which kicks off this January! ‘The Healthonist’ will be providing us with 3 deliciously nutritious recipes each week (breakfast, snack, lunch/dinner) to keep us on track and away from the temptations we got all too comfortable with in December…

Oh January! The Prosecco-fuelled breakfasts of the Christmas holidays by now seem like a distant memory as most of us look to the year ahead with new vigour and determination. One of the most positive things you can do for your health is to start each day with a balanced meal of protein, fats and carbohydrates but unfortunately most breakfasts are top-heavy when it comes to carbohydrates and sugar.

This recipe is a slight departure from ‘overnight oats’ or bircher muesli and is bursting with nutrient-rich seeds – buckwheat, flaxseed and chia seeds.  Whilst most people think of buckwheat as a grain, it is in fact a protein and fibre-rich seed that can help prevent diabetes and despite its name, buckwheat doesn’t contain any wheat or gluten.

Chia and flaxseeds provide an extra ‘hit’ of protein, fibre and essential fats which increase satiety between meals and stabilise blood sugar.  Soaking overnight in a combination of citrus (orange) and water helps to break the seeds down, so they’re easily digested nutrient absorption is maximised!

This recipe makes two servings. Sometimes I’ll double the recipe to last me a few days. If you use glass jars with an airtight lid you can store them in the fridge and grab them on your way out to work on busy mornings.

For the ‘Overnight Buckwheat’ you will need:

  • 3 heaped tablespoons of buckwheat flakes
  • 1 heaped tablespoon of milled flaxseeds
  • 1 tablespoon Chia Bia Whole Chia Seeds*
  • A pinch of Nua Naturals Vanilla Powder*
  • Juice of 1 whole orange
  • 3/4 cup water, almond or coconut milk (I used water)

For Serving you will need:

  • 125g fresh raspberries (blackberries will also work)
  • A pinch of Nua Naturals Vanilla Powder*
  • 125g Coconut yogurt or plain greek yogurt
  • Toasted coconut flakes (or flaked almonds)
  • Two small glasses or airlock jars

*Available in LloydsPharmacy Stores

STEP BY STEP

The night before:

  1. In a bowl combine the buckwheat, flaxseeds, chia seeds and vanilla powder. Stir in the orange juice and your choice of liquid (I used water).
  1. Cover and leave in fridge overnight.

In the morning:

  1. In a bowl mash the raspberries with a fork and stir in a pinch of vanilla powder. You should get a jam-like consistency.
  1. Spoon half of the raspberry mixture into the base of the two glasses, reserving the other half for topping.
  1. Spoon a tablespoon of yogurt into each glass.
  1. Remove the buckwheat from the fridge and give it a good stir. Then divide the mixture between the two glasses.
  1. To finish spoon the remaining raspberry mixture and yogurt on top of the buckwheat and sprinkle the top of each with a tablespoon of toasted coconut flakes.
Nutrition Facts (per 1 Serving)
Using Coconut Milk Yogurt (CoYo) Using Fage Total Greek Yogurt (full fat)
Calories 442 365
Fat (g) 27.4 17.4
Protein (g) 9 13
Carbohydrate (g) 45 46
Fibre (g) 9.3 9.3
Sugar (g) 15 16
Gluten-Free. Grain-Free. High Protein. High Fibre. Essential Fatty Acids.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

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