QUINOA- BUCKWHEAT- ORANGE PORRIDGE

The perfect start to a cold day 💜

While oats are popular, delicious, nutritious and warming, they are also „bulking“ and may not be desired as an everyday food. Furthermore, it also contains avenin which is a protein very similar to gluten, and therefore oats are not exactly gluten-free. For people avoiding gluten, this might not be the best option.

Quinoa and buckwheat on the other hand are gluten-free nutritious „pseudograins“ and a great alternative to keep the warming Winter vibe going 🙏🏼

QUINOA

contains (per 100g) around

4.4% protein,

21.3% carbs,

1.9% fat and

2.8% Fiber (soluble, insoluble Fiber as well as resistant starch)

➡️ low GI (53)

➡️ prebiotic for the gut bacteria

➡️ promotes short-chain-fatty acids- the „golden“ regulatory gut molecules

➡️ complete amino acid profile

➡️ particularly high in lysine-fighting viruses

➡️ also contains methionine and histidine-often lacking in plants

➡️ high in Minerals: manganese, phosphorus, copper, folate, iron, magnesium & zinc

➡️also contains QUERCETIN= polyphenol antioxidant with cardioprotective, osteoporosis preventative and immunomodulatory effects

BUCKWHEAT:

(Contains per 100g)

13.3% Protein

71.5% carbs

3.4 % fat

10% Fiber

➡️ low GI

➡️ heaps of soluble fiber

➡️ high quality protein

➡️ contains many „antinutrients“ so right preparation is key

➡️ similar mineral profile to quinoa

➡️ RUTIN= polphenol antioxidant- may reduce risk of cancer, inflammation, blood pressure and cardiovasculsr diseases

➡️ QUERCETIN

RECIPE:

Overnight:

- rinse 1 cup of mixed quinoa and buckwheat well and soak with 2 cups of water, a splash of apple cider vinegar and a pinch of salt OVERNIGHT (to increase the availability of the nutrients)

In the morning:

- drain and add 2 cups of water into a pot with the „grains“

- bring to boil, cover and let it simmer for 10 minutes

- add in 1 cup of your favourite milk and let it simmer for another 10 minutes

- add in some frozen berries, cinnamon and if you want 1 scoop of your favourite vanilla protein powder or some honey

- Topp with orange and Pepita seeds or your favourite toppings