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.
Golden Energy Buckwheat Breakfast Recipe
- Doshic effect: Tri-doshic, Vata ↓, Pitta ↓, Kapha ↓
- Serving: 2
- Time: 20-25 minutes
- Gluten Free, Vegetarian
- Small to medium pan
- Measuring spoons and cups
- 2 cups water
- 1 cup raw buckwheat groats
- Pinch salt
- 1 cup unsweetened almond milk (page xx)
- 1/2 teaspoon turmeric*
- 1 teaspoon cinnamon
- 1 teaspoon ashwagandha* (optional)
- 1/4 teaspoon cardamom*
- 1/2 teaspoon ginger*
- 30 raisins
- 2 teaspoons shredded coconut
- 1 teaspoon ghee
- Splash almond milk
- 2 to 4 teaspoons honey
- Cinnamon, for garnish
1. Heat water in a small sauce pan to bring to a boil. Once boiling, reduce the heat to low and stir in buckwheat groats and a pinch of salt.
2. Cover the pan, leaving a slight crack to avoid overflow, and cook here for 15 minutes or until the buckwheat has plumped up and the liquid is almost gone. Stir every 5 minutes.
3. Stir in almond milk, turmeric, cinnamon, ashwagandha (if used), cardamom, ginger, raisins, coconut, and ghee. Stirring frequently, cook here covered for an additional 2 to 3 minutes or until the buckwheat obtains the desired softness.
4. Serve into two bowls. Top each bowl with a splash of almond milk, and a sprinkle of cinnamon. Once the groats have cooled slightly stir in 1 to 2 teaspoons of honey per bowl.
5. Enjoy this dish regularly as a light and energizing breakfast. It is balancing for all dosha types and can be eaten all year round.
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.