Mixed Berry Buckwheat Porridge

by Sandrine, 02/09/2016

Mixed Berry Buckwheat Porridge

Suitable for low FODMAP and GLUTEN FREE diets

This buckwheat and berries porridge is served cold. If you prefer it warm, heat up the mixture once ready and then add the topping of your choice.

Serves 1


Buckwheat and berries

  • 1 cup (200g) of unroasted buckwheat (soaked overnight and rinsed)
  • 1/2 ripe banana
  • 75ml of almond milk (or other milk of your choice)
  • 1 handful of berries (frozen or fresh)
  • 1 teaspoon of nut butter (almond, walnut, etc..)
  • 1 teaspoon of maple syrup or honey (optional)
  • Topping: berries of your choice, cacao nibs, seeds etc…


  1. Soak the buckwheat overnight in fresh water
  2. In the morning, rinse the buckwheat well in water and drain. Keep 1 tablespoon to the side.
  3. Add all the ingredients to a blender and blend until creamy but not totally smooth.
  4. Pour in a bowl and add the remaining buckwheat and the topping of your choice. Enjoy!

Nutrition tips: Why it is important to eat breakfast (even a very small one)

It is so easy to skip breakfast. If you have a large dinner, you may not feel hungry in the morning. However, if you eat a filling breakfast, you will find that you may not feel like snacking during the day. This is a really effective way to manage weight and energy levels. Having breakfast prior to exercise can have a positive influence on some aspects of mood and results in a better appetite control after exercise particularly for women according to this study.

Other studies show that when kids skip breakfast, they can end up going for long periods of time without food and this period of semi-starvation can create a lot of physical, intellectual, and behavioural problems for them. So if you have a family, it is key for everyone to have at least a small breakfast. Aim for wholegrain cereals which have no added sugar. Including protein in your breakfast will keep you full for longer. Eggs are a good options as well as smoothies with protein powders added in. I particularly recommend this one from Lifefood which does not contain any sugar.

If you are concerned about your eating habits and wish to get some help, get in touch with a nutritional therapist. A personalised nutritional plan can help you choose the right food for you and will help you feel better and lighter.


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