Did you know that 'Buckwheat' despite its name, is not actually wheat, and is thus gluten free? Due to its high mineral and antioxidant content, this nutty tasting grain is a worthy inclusion into your pantry essentials.
Buckwheat on taste. I'll be honest, it doesn't always taste amazing but it truly does here, I assure you. Once you find your groove buckwheat, you won't look back.
Here's a quick look at why is just so awesome.
Low GI: Buckwheat is low on the Glycemic Index and comes in the form of resistant starch, ultimately which helps to release and utilise insulin, thus making use of carbohydrate intake for sustainable energy.
Pre-and Probiotic: Resistant starch is fermented by gut bacteria in your colon which produce short chain fatty acids (SCFA) which serve as nutrition for probiotics to grow and positively line the colon wall, naturally boosting gut health. Resistant starch is fibre, so you will be feeling satisfied the morning through.
Protein: Buckwheat has a well-balanced amino acid profile that is difficult to match in terms of plant based foods.
Vitamins and minerals: Buckwheat is plentiful in vitamins and minerals to support healthy liver function, hormone health and energy production.
This crumble is literally EVERYTHING your precious body needs for a wholesome to start the day, that will certainly carry your energy and appetite through to lunch...without that troublesome hunger niggle.
For the crumble
- 2.5 cups of activated buckwheat (or substitute for whole oats or a mix of both). Note: Activated buckwheat is essential here.
- 2 tbsp. melted coconut oil
- 2 tbsp. chia seeds, set aside in 4 tbsp. water for 10 minutes or until soft and gel like
- 2 tbsp. bee pollen (optional)
- 2tbsp. almond or flaxseed meal
- 2 tbsp. maple syrup
- 1/2 tsp sea salt
- 1 tsp ground cinnamon
- 3 tbsp. nut butter of choice
- 2 tbsp. filtered water (if the mix feels to dry only)
For the filling
- 1 bunch of fresh rhubarb chopped into 2cm slices
- 1 red apple grated
- 2cm knob of ginger grated (more if you love the ginger zing)
- 1/4 cup of filtered water
- Juice from 1 lime
- 1 tbsp. maple syrup (go for 2 tbsp. if you prefer sweet over tart)
- 1 tsp. vanilla bean paste or pure vanilla extract.
- Preheat oven to 180 degrees Celsius.
- To make the filling, place all the filling ingredients in a small saucepan on low heat and simmer for gently for about 10minutes or until water has evaporated, the rhubarb is soft and stringy and the mix is starting to thicken.
- Meanwhile, place all the ingredients excluding the additional filtered water in a mixing bowl.
- With clean, damp hands mould and mix the ingredients together until all is evenly distributed and the texture is soft and cookie dough like.
- At this point, add a tbsp. or 2 water if it feels to dry.
- Line a small baking or pie dish with baking paper.
- Pour the filling into the dish.
- Next, handful by handful crumble over the crumble mix evenly so it has texture (like ultra-chunky granola)
- Place the crumble into the preheated oven and bake for 25 minutes, at this stage check the topping isn't burning. It should be golden and starting to form a crunchy layer at this stage. Add more time (5-10minutes max) here if needed.
- Pull from the oven to cool for 5 minutes. Serve with warm milk and extra chopped fruit or thick whole milk or coconut yoghurt.