Do you like to start your day with a bowl of yoghurt, fresh fruit & muesli? While transitioning to a primarily plant-based lifestyle, I switched from eating bread for breakfast to making my own muesli, usually a mix of oats, sunflower seeds, pumpkin seeds, coconut, raisins and goji berries. Nowadays I prefer even lighter recipes that are lower in fat and easier to digest. I love starting my day with several glasses of green smoothie and this Caramelized Buckwheat Muesli with Fresh Fruit. It is sweet, crunchy and satisfying. Not to mention extremely easy to prepare!
Caramelized Buckwheat Muesli with Fresh Fruit
SERVES: 2 people
EQUIPMENT: large mixing bowl, dehydrator (or regular oven)
INGREDIENTS:
Caramelized Buckwheat
2 ½ cups of buckwheat, soaked overnight and rinsed well with cold water
¼ cup of maple syrup (or coconut nectar, date paste…)
1 teaspoon of pure vanilla extract
1/8 teaspoon of Himalayan crystal salt or sea salt (optional, for flavor balance)
Fruit
2 large bananas, finely sliced
2 large peaches, pitted and finely sliced
1 large handful of raspberries
1 large handful of blueberries
1 small handful of fresh mint
Or any other fruit of your choice: mango, strawberries, apple, pear, kiwi fruit, persimmon…
DIRECTIONS:
Caramelized Buckwheat
- Soak your buckwheat groats overnight. Pour away the soaking water (this will resemble a gel) and rinse the buckwheat well with cold water.
- Put your rinsed buckwheat in a mixing bowl and add maple syrup, vanilla extract and salt. Mix well with a spoon or spatula. Make sure every buckwheat groat is covered with the ‘caramel sauce’.
- Spread the buckwheat groats onto a dehydrator tray lined with a Teflex sheet and put them in the dehydrator at 115°F overnight. The next morning your buckwheat will be ready!
Fruit
- Combine your banana, peaches, raspberries, blueberries and fresh mint in a serving bowl. Top it with plenty of caramelized buckwheat
- I like to serve this muesli with homemade almond milk. Feel free to add some gluten free oats, coconut or a selection of your favorite nuts to this muesli too – they will keep you full for longer.
JULIE’S TIPS & TRICKS:
- This Caramelized Buckwheat will stay fresh for at least 1 month in an airtight glass container in a cool dark place.
- Buckwheat is actually a seed that comes from the same family as rhubarb, so it’s completely gluten free. It is particularly high in magnesium, iron, plant-based protein and dietary fibre.
Now I would love to hear from you! What is your favorite breakfast to kick-start your day during the week? Let me know by leaving a comment down below.
