As the temperature drops it’s nice to have something warming for breakfast.

Here’s a bit of inspiration! Buckwheat porridge scented with vanilla bean, red apple and cinnamon which makes it taste just like apple strudel.

Soak all the ingredients the night before which makes the porridge quicker to cook the next morning – around 3 to 5 minutes.

I vary my topping depending on what fruit and nuts I have in the pantry.

What’s good about it

Buckwheat is a seed related to rhubarb.  It has a wonderful nutty flavour and is gluten free, low GI and high in amino acids, fibre and essential minerals manganese, magnesium, zinc and copper.

The fibre is soluble, which helps to reduce blood cholesterol levels and promote bowel health. Buckwheat is also rich in anti-inflammatory, anti-oxidant polyphenols especially rutin, which helps to reduce blood pressure.

It contains amino acid tryptophan which helps to make serotonin – the FEEL GOOD hormone responsible for feelings of wellbeing and feeling great!

Adding chia or flaxseed will boost the omega 3. Health benefits of omega 3 are helping to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis, improves mental health as the brain is 60% fat and needs omega 3 to function properly.  A touch of cinnamon will help to reduce blood sugar.



  • ½ cup roasted buckwheat (kasha or groats)
  • 2 tablespoons chia seed or flaxseed
  • 1 cup your choice milk (almond, coconut, dairy, rice, soy)
  • 1 cup water
  • 1 teaspoon vanilla
  • pinch cinnamon
  • 1 red apple – grated
  • small handful goji berries (optional)
  • Fruit to serve


  • Combine buckwheat, chia, milk, vanilla and cinnamon into a bowl.
  • Sit overnight in fridge to allow seeds to soften.
  • Add 1 grated apple and cook over low heat for 5 minutes until thick and creamy.
  • Add more water or milk if needed.
  • Serve in bowls topped with your choice of fruit and a little honey.

Serves 2

Courtsey of Teresa Cutter