Toasted buckwheat, blood orange, pistachio and kefir breakfast bowl

I love a savoury breakfast these days to get my protein and vegetable intake off to a good start, but I also love kefir (also good for protein) with seasonal fruit. Blood oranges are a real seasonal treat, bringing a vibrant, ruby-jewelled lift to any dish. Using the buckwheat here is a little like traditional oat-based porridge, with a more savoury, nutty note and extra protein. A light but nutrient-dense, tasty and seasonal start to the day that hits the spot and can be taken to work or school if you’re in a hurry, as the buckwheat can be made a day or two beforehand.

THE SECRET INGREDIENT:
Buckwheat: Toasted buckwheat. Technically not a grain, this gluten-free seed has a nutty flavour, especially if you use the toasted variety (a.k.a. kasha, on some labelling). It’s used to make sweet and savoury dishes and serves as a great alternative to porridge oats, rice or couscous. It’s packed with protein, fibre and essential minerals. Arguably I could also say the secret ingredient here could be cinnamon, for its contribution to blood sugar regulation, but bang for buck, buckwheat wins out.

Serves: 1

Ingredients

30g toasted buckwheat (uncooked weight)

1/4 tsp ground cinnamon - you can add a pinch more to taste if you like

pinch of salt

60ml water

4 tbsp plain, whole kefir

1 blood orange, peeled and sliced

30g shelled pistachios

Method:

Give the toasted buckwheat a little rinse in a sieve. Add it to a small saucepan with the cinnamon and a pinch of salt. Gently warm it to dry it off and let the oils in the cinnamon spice get to work.

Add the measured amount of water. Bring to the boil, then immediately turn off the heat, cover with a lid or small plate and leave for 10-15 minutes, off the heat, until all the water is absorbed. The buckwheat should be soft but still have some crunchier bits to it; packs of buckwheat will vary so check it after 10 minutes.

Fluff it up with a fork. The texture will vary according to the exact grain you have, but don’t worry, if the texture has either a bit more bite to it or a more porridge-y texture, it will still have the nutty flavour.

Spoon into a serving bowl and add the kefir, blood oranges and pistachios.

Notes:

To make orange slices, cut a small disc of the top and bottom, then place a flat, cut side on your board. Cut down and around to remove peel and white pith. Then slice into rounds. Scrape any juice into a mug or bowl to use in the dressing. A little serrated knife can really help here.

The buckwheat can be made in advance (1-2 days) and kept in the fridge. It can also be frozen and kept for up to 3 months.

The general ratio for toasted buckwheat to water is 2:1, so if you want to multiply the servings, it’s easy to calculate. I like toasted buckwheat as it has less tendency to be mushy and more flavour, but if you can’t find toasted (or have bought untoasted by accident!) don’t worry, that will still work, just make sure you rinse it well before using.

 Nutritional breakdown per serving*:

Protein - 13g

Fibre - 9g

Healthy fats - 12g

Calories - 374 kCal

*Information may vary slightly if using different nutritional calculators.