Morning oats with roasted buckwheat and hazelnuts

Name: Morning oats with roasted buckwheat and hazelnuts
Prep time: 35 min
Cook time: 10 min
Total time: 45 min
Cuisine: European, American
Ingredients: 1 cup raw buckwheat; 1 cup whole raw hazelnuts; 1/2 cup sunflower seeds; 2 cups rolled oats; 1/2 cup chia seeds; 1/2 cup flax meal

8 steps

Prep:35minCook:10min

I find that these morning oats — enhanced by roasted buckwheat, hazelnuts, and a variety of seeds — have a wonderful nutty flavor and bear well the exclusion of salt and sweeteners from this recipe. I prep this recipe dry in small mason jars. The night before serving, I let the mix soak in water and in the morning heat over the stove before serving. I find that soaking overnight makes cooking go much faster. Almonds may be used instead of hazelnuts according to taste, and hemp seeds are a welcome (and healthy) addition and should be toasted with the sunflower seeds, buckwheat and nuts if included.

Updated at: Sat, 20 Jul 2024 14:48:51 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories413.3 kcal (21%)

Total Fat23.3 g (33%)

Carbs43.6 g (17%)

Sugars1.2 g (1%)

Protein13.7 g (27%)

Sodium4.4 mg (0%)

Fiber12.9 g (46%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

1 cupraw buckwheat

1 cupwhole hazelnuts

raw

½ cupsunflower seeds

2 cupsrolled oats

½ cupchia seeds

½ cupflax meal

Instructions

Step 1

Pre heat the oven to 300 degrees Fahrenheit.

Step 2

Coarsely chop 1 cup of raw hazelnuts.

Step 3

Spread 1 cup buckwheat, 1/2 cup sunflower seeds, and hazelnuts in a shallow roasting pan.

Step 4

Roast for 30 minutes. Notice that this roasting time is longer than what one would normally do for nuts. I prefer the flavor of nuts with a longer roasting time, but if you do not want this feel free to toss in the chopped hazelnuts 10-15 minutes before pulling the tray out of the oven.

Step 5

Once roasting is complete, allow groats, nuts and seeds to cool for at least 10-15 minutes or until room temperature. This step is important. The roasted ingredients are hot enough coming out of the oven to denature the chia seeds, which negatively affects the texture of the final porridge (and probably causes some loss of nutrients as well).

Step 6

Once cool, add roasted ingredients to 2 cups rolled oats, 1/2 cup flax meal, and 1/2 cup chia seeds. Mix well, and divide the dry mixture into 8 mason jars. (It will be a little bit more than 1/2 cup of the dry mix per mason jar).

Step 7

The night before serving, fill the mason jar with water. My mason jars allow only the addition of 3/2 cups water, although I prefer using a total of 2 cups water for a roughly 3:1 ratio of water to dry mix (or more if you prefer a looser porridge). Allow to rest on the counter or in the fridge overnight. This step is important, though could be skipped. Oats and buckwheat porridges have different cooking times. I find that soaking in advance allows the ingredients to combine better over the stove (and has the added benefit of making the overall stove top cooking time shorter).

Step 8

Add the soaked mixture with water to a small saucepan. You may wish to add a little bit more water at this point for a looser porridge (I always do). Cook on high (you may want to cook at a lower temperature for a final porridge that is more homogenized, but I’m impatient). Heat on the stove until the porridge reaches the consistency that you desire. This will probably take around 5-10 minutes. Allow to cool for at least 2 minutes before serving.