I’ve never been a breakfast eater, for the first 30 years of my life I’ve essentially, unconsciously, been intermittent fasting; not eating until at least 1pm each day. I didn’t realise I was fasting, but I was. Food and I weren't friends in the morning, I needed to be awake for a while before my stomach was ready. Not good for a woman in her reproductive years, more to come on this in another post.
In trying to balance my hormones, regain my energy, focus and boost my mood, breakfast now needs to be a part of my life. You could say as I've changed my habits, our friendship (food and I in the AM) has blossomed quite nicely.
My new fav breakfast - gluten free, sugar free, protein, fibre and good-fat rich Buckwheat Granola. A fool-proof recipe you can customise to your taste and effort level, but a great one to set you up for the day. Crunchy, satiating, energising.
Buckwheat (Kasha), a grain-like seed, is gluten-free, high in amino acids, rich in fibre, both soluble and insoluble (good for digestion and elimination), helps to stabilise blood sugar (hugely important for energy levels), and rich in Vitamin E and the Bs.
You can use the buckwheat groats as is, or soak to soften them a little and break down the phytic acid - the stuff that protects a plant in nature from being eat by bugs and animals, which can prevent our bodies from actually absorb the nutrients.
The thing I love about this recipe is you can chuck in other things you like, or swap things around - buckwheat and a simple wet ingredient mix is your base, then customise to suit your taste, cycle, mood, can be/can't be botheredness.
I add things like flaxseeds, sunflower seeds and pumpkin seeds at the end, after baking, so the heat doesn't destroy the nutrient content, but you can add them in for baking pending the texture you like. Essentially, they'll be crunchier if you bake them, but they're still quite nice thrown in raw. You can also add things like cacao, maca, hemp seeds, coconut flakes etc, go nutso!
Don't have the oven too hot - this will kill the nutrient profile in your granola, slow and steady wins the race, but to be honest, this doesn't need to cook for long and there's no real cooked point, it just depends on how crunchy you like it. This is still a winner if it's not cooked for too long, because the ingredients themselves are already crunchy.
Top with yoghurt and some MCT oil (more good-fats) to serve, you could add fruit, it just depends on what you're into or what you're trying to eliminate; my go-to is simply coconut yoghurt and MCT oil. You can sweeten with maple syrup if needed, but if you can avoid the unnecessary blood sugar spikes, I recommend it.
The Dry Stuff
1 cup buckwheat groats - soaked in room temp water for at least 4 hours
2 tbsp chia seeds
1 cup crushed almonds
1 cup crushed walnuts
Any replace these 2 cups with any other nuts you like, macas, cashews - I like the taste and nutrient/macro profile in almonds and walnuts
The Wet Stuff
2 tbsp sunflower seed butter - non GMO
2 tbsp coconut oil
The Chuck-It-In-After Stuff
2 tbsp flaxseeds
2 tbsp sunflower seeds (non GMO)/pumpkin seeds (for seed cycling, pending the time of your cycle)
Pre-heat oven to 110 degrees C
Soak your groats, drain, lay onto a clean towel to absorb excess moisture
Place groats, crushed almonds, walnuts into a bowl and mix together
In a small saucepan over a low heat, melt sunflower seed butter and coconut oil, this doesn't need to cook, just needs to melt
Pour the wet stuff over the dry stuff and mix well
Lay onto 1 or 2 baking trays, the flatter the mixture the crispier it will end up, then bake for 10-20 mins for desired crunchiness
Remove from the over and allow to cool, then mix in your extras like flaxseeds, sunflower seeds, pumpkin seeds
Store in an airtight jar, glass is best, and use within one week