Buckwheat may contribute to controlling blood sugar which has been shown to lower your risk of diabetes, cancer and heart disease. The presence of many phytonutrients like phenolics, makes it a smart choice for your anti-cancer diet.

Contrary to its name, Buckwheat is a naturally gluten-free grain with an earthy flavor and hearty texture. It’s even easier to cook than rice, as the water to grain ratio is more forgiving. Buckwheat is considered a whole grain though it’s actually a seed, like quinoa and millet. It comes from a flowering plant related to rhubarb and sorrel.

Vanilla Spiced Buckwheat Porridge with California Strawberries and Pumpkin Seeds

Buying Buckwheat

Buckwheat is available in many forms including raw and sprouted buckwheat groats, toasted buckwheat (kasha), buckwheat flour and even buckwheat noodles (soba).

For this recipe, I used raw or sprouted buckwheat groats as they are milder in flavor. Kasha, which boasts a more concentrated earthy/nutty flavor, would work as well though.

Try this:

Swap some of your traditional flour for buckwheat flour the next time you make baked goods like muffins and pancakes.

Health Benefits of Buckwheat

Rich in many trace minerals, including manganese, magnesium and copper, Buckwheat is a nutritional powerhouse. It is also a good source of fiber, as well as B vitamins, including B6, pantothenic acid, niacin, folate, thiamin and choline.

Buckwheat also contains disease-fighting antioxidants, bioflavonoids and resistance fiber. Resistant fiber has been shown reduce food cravings, aid in satiety and weight loss and improve glycemic control.

How to Cook Buckwheat

To begin, rinse your buckwheat well using a fine, mesh strainer. Buckwheat is cooked using a 2:1 ration of liquid to grain. That means you would need two cups of water to cook one cup of buckwheat.

Nourishing Spices

Herbs and spices were in our medicine cabinet for thousands of years and while they still boast all of those medicinal properties, we just don’t consider them often.

Health Benefits of Cinnamon

Rich in antioxidants and flavonoids, cinnamon boasts anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting, and cancer- and heart disease- protection abilities. It can even protect against cognitive decline. Naturally sweet and warming, cinnamon is a digestive aid that has been shown to reduce gas and bloating.

Health Benefits of Cardamom

Like cinnamon, cardamom can ease digestive ailments including:

  • heartburn
  • irritable bowel syndrome (IBS)
  • gas/bloating
  • constipation
  • poor appetite
  • Plus, cardamom contains 80% of your recommended daily value of manganese, which supports bone health, immune function and plays an important role in the metabolism of other essential nutrients.

Meal Prep

One of the things I love about this recipe is the fact that I can easily make it to order or batch cook a few servings at any time during the week.

  1. Pre-cook the buckwheat and use the extra milk to reheat and reconstitute the grains come time to eat.
  2. Use your slow-cooker: follow the recipe but increase the liquid, combining one cup of buckwheat with 4 cups of liquid.
  3. Cook on low for 6-8 hours.
  4. Use your Instant Pot or Pressure Cooker: follow the recipe but increase the liquid combining one cup of buckwheat with 3 cups of liquid.
  5. Cook on pressure cook for 6 minutes.

Prep 5 mins

Cook 15 mins

Yield 4 servings


  • 1 cup raw Buckwheat Groats (different than Kasha which is roasted)
  • 1 cup water
  • 1 3/4 cups unsweetened vanilla almond milk, divided
  • 1/2 teaspoon vanilla extract
  • 1 cinnamon stick or ½ teaspoon ground cinnamon
  • 1/4 teaspoon ground cardamom 
  • 1 teaspoon orange zest, divided
  • 2 tablespoons orange juice
  • 2 tablespoons real maple syrup
  • 2 tablespoons ground flax seeds (optional)
  • 2 cups quartered strawberries
  • ¼ cup pumpkin seeds


Rinse the buckwheat using a fine mesh strainer.

Add the rinsed buckwheat to a medium sized saucepan along with the water, 3/4 cup of almond milk, vanilla extract, cinnamon stick and cardamom.

Bring the mixture to a boil then decrease the heat to simmer, cover and cook for 12 minutes.

At the 12 minute mark, turn off the heat and stir in the orange juice, orange zest, remaining milk and maple syrup. Cover the buckwheat to steam in the pot for an additional 5 minutes.

Uncover the buckwheat, remove the cinnamon stick and stir in the remaining ¾ cup of almond milk and the ground flax.

Divide the porridge into 4 bowls and top each with ¼ cup of strawberries and 1 tablespoon of pumpkin seeds.

The post Sorghum with Lemon Tahini Dressing by Katie Cavuto was originally published on on November 16, 2017. Copyright 2017 Copyright Katie Cavuto, all rights reserved. Republished with permission. Image by Katie Cavuto.


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