Breakfast is an essential part of our morning routine as it is one of the main building blocks that lays the foundation for our day. A healthy breakfast should be neither too big nor too small in quantity and should be neither too heavy nor too light. Ideally it should contain a substantial dose of lean protein and whole grain fiber to provide us with a sustainable feeling of satiation and energy throughout the morning and into the mid-day. This tri-doshic Buckwheat Breakfast recipe fits all of this criteria, as well as adds a bit of healing power from some of my favorite Ayurvedic herbs and spices including Ashwagandha and Turmeric.
Although buckwheat groats are tri-doshic by nature, they are said to be best for Kapha dosha due to their gluten-free, light and nutrient dense qualities. For these reasons, buckwheat is also a great “grain” (they are actually a starchy seed) option to complement most detox and weight loss programs. Additionally, buckwheat is cooling for Pitta dosha and easy-to-digest for Vata, making them balancing and suitable for all body-types. **See below the recipe for our “Optional Doshic Variations” to help make this recipe even more balancing for your doshic needs!
Buckwheat groats are a great source of insoluble fiber, plant-based protein, iron, antioxidants and phytonutrients. Some of the main health benefits from consuming buckwheat on a regular basis include its ability to increase overall heart health, decrease blood pressure, lower cholesterol, regulate blood sugar levels, aid in weight loss, promote healthy elimination and prevent certain cancers (i.e. breast, colon, etc). Although buckwheat groats offer us a ton of health benefits on their own, this recipe goes one step further by utilizing some of my favorite Ayurvedic essentials including ashwagandha, turmeric, ginger, cinnamon and ghee.
Health Benefits of Ashwagandha
This grounding root is a well known stress-reducing adaptogenic herb that provides us with strength, energy, immunity and overall vitality. It is a powerful rejuvenative, especially in regards to the reproductive system (increases fertility and libido), the nervous system and our muscles (great for taking post-workout!).
Health Benefits of Turmeric
This universal medicine is an Ayurvedic essential in any kitchen space! Turmeric is very versatile in both its uses as well as its healing properties. Some of the most notable include its ability to increase the digestive fire, cleanse the blood and liver, reduce inflammation, alleviate arthritic symptoms, kill off unwanted pathogens, balance the blood sugar, prevent Alzheimer’s and beautify the complexion, making this an excellent addition for your morning meal!
Health Benefits of Ginger
Ginger is a powerful, spicy root that packs a powerful punch in both taste and health benefits. It is most well known for its ability to increase the digestive fire (the best!) and reduce symptoms of indigestion (gas, bloating, nausea, etc). However, this herb is equally as beneficial for increasing the circulation, flushing out toxins, reducing inflammation, alleviating cough and congestion and awakening the mind.
Health Benefits of Cinnamon
Although cinnamon is generally thought of mainly as a culinary spice, this tasty bark possesses a long list of health benefits as well. These include its ability to increase the digestive fire, reduce gas, bloating and cramping; burn toxins, increase circulation, relieve arthritis, treat Candida, lower blood sugar levels and stimulate the mind.
Health Benefits of Ghee
No Ayurvedic recipe is quite complete without a little ghee! The ghee in this recipe is used to add a bit of healthy fat, aiding in digestion and lubricating the tissues. Ghee is commonly used to increased Ojas (vitality, immunity), boost energy levels and of course add a pleasant taste to the food.
- Doshic effect: Tri-doshic, Vata ↓, Pitta ↓, Kapha ↓
- Serving: 2
- Time: 20-25 minutes
- Gluten Free, Vegetarian
- Small to medium pan
- Measuring spoons and cups
- 1 cup raw buckwheat groats
- 2 cups water
- 1/2-1 cup of almond milk or hemp milk (homemade is best- get our hemp milk recipe here!)
- 1 tsp cinnamon
- 1-2 tsp ashwagandha*
- 1/2-3/4 tsp turmeric*
- 1/8 tsp cardamom*
- 1/4 tsp ginger*
- 2 tsp honey
- 1-2 tsp ghee
- Small handful of raisins
- 2 tsp shredded coconut
- Small pinch of pink Himalayan salt
*These ingredients can be replaced with 2 tsp of our Svastha Golden Milk blend.
1. Boil 2 cups of water in a small pan. Once boiling, reduce the heat to a simmer and add in 1 cup of buckwheat groats, 1 tsp of ghee and a pinch of salt. Cover the pan, leaving a slight crack to avoid overflow and cook here for 15-18 minutes or until the buckwheat has plumped up and the liquid is almost gone. Stir every 5 minutes.
2. From here, stir in 1/2-1 cup of almond (or hemp) milk, depending on how liquidy you prefer your breakfast. I personally prefer the full cup!
3. Keeping the pan on a simmer, add in the turmeric, cinnamon, cardamom, ashwagandha, ginger, raisins and coconut. Stirring frequently, cook here for an additional 5 minutes or until the buckwheat obtains the desired texture (generally this is a medium to soft texture).
4. Once the desired consistency is reached, take the pan off of the heat and serve into 2 bowls. Feel free to add in an extra spoonful of ghee or sprinkle of coconut!
5. Let the buckwheat cool slightly and then finish by adding in 1-2 tsp of honey to taste. Honey should never be heated over 108 degrees, so please make sure to allow enough cool time.
6. Enjoy this dish as an energizing breakfast. It is great for all dosha types (see variation options below!) and any season!
Optional Doshic Variations
Due to the light nature of the buckwheat, Vata types may need to blend 1/2 cup of steel cut oats with 1/2 cup of buckwheat (instead of the full cup of buckwheat alone). This will add a bit more heartiness which will help to ground Vata for the morning. Similarly extra ghee and shredded coconut can be added in for their Vata-reducing benefits. Otherwise this is a great easy-to-digest breakfast for Vata to enjoy all year round!
This recipe is overall Pitta balancing. The ashwagandha and the honey may be too heating for some Pitta types in which the same amount of shatavari powder and maple syrup can be used as a replacement respectively.
This recipe is an amazing breakfast option for Kapha types and during Kapha imbalances such as sluggish digestion, slow metabolism, diabetes, obesity (or general weight issues), congestion, high blood pressure, high cholesterol and heart issues. For times of severe Kapha imbalance the ghee, raisins, salt and shredded coconut should be omitted (or reduced) and the almond milk should be used sparingly (replace with extra water if needed). As always, Kapha will benefit by adding a generous amount of spices to help aid in digestion and increase the metabolism.