Sweet Potato, Miso & Buckwheat Porridge
This gutsy gluten-free porridge combines fibre- and protein-rich buckwheat with sweet potato to make a delicious, nourishing comfort food for you and your friendly microbes. Sweet potato contains insoluble fibre, helping to keep you regular, as well as pro-vitamin A, important for keeping your gut lining robust. Cinnamon and nutmeg bring a host of anti-inflammatory benefits, but the hero is in the topping. Pomegranate seeds have been shown to stimulate the growth of beneficial bacteria while inhibiting pathogenic bugs, helping to restore balance in the microbiota.
Ingredients 15
150 g buckwheat groats, washed, soaked, drained
Splash apple cider vinegar, unpasteurised, for soaking
400 g sweet potato, peeled, cut into 2 cm (¾ in) cubes
500 ml coconut drinking milk
250 ml water
3 tsp white miso
1 tsp ground nutmeg
2 tsp ground cinnamon, plus extra for topping
1 tsp natural vanilla extract
stevia, equivalent to 2 teaspoons regular sugar, or to taste
Toppings
250 g coconut yoghurt
35 g pomegranate seeds
30 g coconut flakes
2 tbsp sunflower kernels
manuka honey, for drizzling, optional
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Method 5
Fill a small bowl up halfway with warm . Add the and and set aside in a warm place to soak for at least 2 (and up to 6) hours. Drain and rinse.
Steam the , peeled and cut into 2 cm (3⁄4 in) cubes, for 10 minutes, or until tender, then mash into a purée (you can do this ahead of time and keep it in the refrigerator).
In a large saucepan, combine the , and soaked, drained . Bring to the boil over a high heat, then reduce the heat and let simmer for 20 minutes, stirring occasionally, or until softened and tender.
Add the mashed , , , , and stevia. Stir continuously and cook for 3–4 more minutes. Add a little extra or to reach your desired porridge consistency.
Serve the porridge topped with , , , , a sprinkling of extra ground cinnamon and a drizzle of manuka honey, as desired.
The Beauty Chef's tips
Buckwheat porridge stores really well in the refrigerator. Divide any leftover porridge between jars and eat it cold or warm for a quick breakfast during the week. Cooling the sweet potato also increases its resistant starch, helping to produce short-chain fatty acids that help fight inflammation.
Low-FODMAP option: Reduce the sweet potato to 300 g (10½ oz), swap the drinking coconut milk for unsweetened UHT coconut, almond or macadamia milk, and swap the honey for some pure organic maple syrup.
