Staff Favorite, Veggie
Serves 6 / Buckwheat, oats, and apples contain loads of soluble fiber, which increases anti-inflammatory-protein production; and Brazil nuts provide selenium, a mineral that increases natural killer cells. Soaking grains overnight allows them to cook faster and imparts a creamier texture, but you can eliminate this step if necessary; just allow for increased cooking time. This makes a big pot, so gently reheat leftovers with milk for a quick and easy breakfast.
Immunity boosters:Buckwheat, oats, apples, Brazil nuts
Recipe Ingredient Details:
1 cup raw buckwheat groats (not kasha)
1 cup thick rolled oats
2 small apples, cored and chopped (peeled or unpeeled)
1/2 cup chopped fresh or dried figs
4 cups water
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/2 cup chopped Brazil nuts
Sweetener (maple syrup, molasses, brown rice syrup) (to taste)
Milk (to taste)
In separate bowls, soak buckwheat and oats in water overnight.
Drain and rinse buckwheat. Combine buckwheat, apples, and figs in a saucepan with 4 cups water and a pinch of sea salt. Bring to a boil, reduce heat, and simmer for 10 minutes.
Drain oats. Add oats, cinnamon, and ginger to buckwheat mixture and simmer for another 5 minutes, or until grains are tender. Season with salt. Sprinkle each serving with chopped Brazil nuts and season to taste with sweetener and milk.
Recipe Additional Notes:
PER SERVING: 303 cal, 9g fat (3g mono, 3g poly, 2g sat), 0mg chol, 8g protein, 53g carb, 9g fiber, 5mg sodium
Sat, 2011-10-01 17:21