Buckwheat porridge is definitely “in” the old school bodybuilding diet.
“Eating clean” is the mantra of many bodybuilders and weight trainers. It means different things to individual trainers with varying nutritional habits and philosophies. However, whole grains should be included in any sensible nutrition policy and you can easily choose from gluten-free if you wish.
I always thought Buckwheat porridge it was an acceptable carbohydrate for dieting. 100% buckwheat has a GI of 50 (same as nuts but less fat!). That and many other benefits like high protein content makes it a particularly favorite choice for Russian bodybuilder.
Other Buckwheat porridge beneficial effects are due in part to its rich supply of phytochemicals. Phytochemicals protect against disease by acting as antioxidants. Eating foods high in fiber, such as buckwheat, can also fill you up faster and suppress your appetite, a great tool for weight loss. Buckwheat contains more protein than grains and is not deficient in the amino acid lysine as most grains are, so the protein is more nutritionally complete. That makes it a particularly good choice for bodybuilders. It’s an excellent source of magnesium, a boon to your blood pressure. It’s also a good source of fiber.
One 3.5 oz (cooked) serving has:
0.6 g fat
19.9 g. carb
2.7 g. fiber
0.9 g. sugar
3.4 g. protein
7 mg calcium
88 mg potassium
Quilt-free Desert Buckwheat Porridge
Ingredients (Serves 4):
1 cup whole buckwheat
2 cups water
2-3 cinnamon sticks
1 tsp cardamom seeds
1 vanilla stick
You may opt to add fruit salad, prunes, mash banana and natural almond milk (more protein), depends on your diet regime.
Rinse the buckwheat in hot water. Add buckwheat, water and the rest of the ingredients in a pot and boil it on low heat for about 20 minutes. Stir occasionally. When the water is gone the porridge should be just about ready. Remove the cinnamon sticks and vanilla stick and serve it with fresh fruit salad, dried fruit and almond milk. You can re-use the spices the next morning if you rinse them in cold water.
Experiment with Raw Buckwheat Porridge
A bowl of hearty, high energy, buckwheat porridge with almond milk will keep you going for hours. This is a total “living food” breakfast – the sprouted buckwheat and soaked almonds are teeming with life-giving enzymes and nutrients.
After sprouting, the porridge is whipped up in minutes. It’s smoothly textured with delicate flavors. I like it so much better than the cooked hot cereals we used to eat that always made us feel weighted down and tired. Raw buckwheat porridge sits so well in the tummy. We feel full and light at the same time—a winning combination!
What is the advantage of sprouting the grain? When you sprout groats they become a vegetable instead of a grain. That transformation makes them easier to digest. Soaking them helps break them down and soften them so it’s a must before making them into porridge. You should soak them in water just like stated above, then rinse and make your porridge. You can skip the sprouting as it is not necessary for that application.
Ingredients (Serves 2):
3 cups sprouted buckwheat
3-4 figs, soaked overnight, chopped
2 dates, chopped
4 tablespoons raisins
2 tablespoons walnut oil (optional)
1/4 teaspoon Himalayan salt
2-3 cups almond milk
Start two days before you want to make the porridge by sprouting 4 cups dry buckwheat.
Put buckwheat, dates, figs, optional oil, and salt into food processor.
Process until smooth, about one minute. Dish up into bowls.
Sprinkle with raisins. Pour almond milk on top. Enjoy!
Sprouting the raw kernels is really easy.
Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralise phytic acid. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits. Soaking seeds in warm water also neutralizes enzyme inhibitors and encourages the production of numerous beneficial enzymes. The action of these enzymes increases the amounts of many vitamins, especially B vitamins. Follow these instructions for edible sprouts within 24 hours:
1. Soak raw kernels in water for at least 30 minutes. You can leave them for longer if you need to.
2. Rinse thoroughly, until the water runs clear. Drain well. Make sure that each time you drain, that you drain well, leaving as little water as possible between the kernels. The kernels easily go bad if left too moist.
3. Place into a wide-mouthed, glass jar. Cover with cheesecloth, mesh or other similarly light cloth. Cut up nylons work well, I’ve found. Secure the cloth with a rubber band. Rest lengthways (to allow the sprouts to spread out) in a cool place away from direct sunlight.
4. Rinse and drain once per day for 1 – 2 days.
5. After approximately 24 hours, the kernels will show a small sprout. You can eat them now, or leave them for another day if you like your sprout a little longer.
6. Rinse, drain and keep in the fridge. Eat within 2 – 3 days.