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Cream of Buckwheat with Dried Fruits and Nuts – A Healthy Vegan Breakfast that is Gluten and Sugar-free

Nov 10, 2011


Breakfast is the most important meal of the day according to nutritionists. It is ideal to start your day with a healthy meal that’s both delicious and full of nutrients. Cream of buckwheat, sun-dried fruit, nuts and the addition of cinnamon and turmeric make this tasty recipe rich with minerals, vitamins and all kinds of nutrients that will boost your immune system and give you the energy you need to start your day. It can be stored in the fridge for up to three days. It’s almost like a pudding. When I serve it to my friends, they say it tastes like a dessert. Please note that you can make this dish with quinoa flakes or if you’re not gluten intolerant, with cream of wheat. The recipe is the same however you should follow the package direction to determine the amount of liquid to use.

I’ve mentioned buckwheat and its many benefits in a previous recipe (see Gluten-free Potato Pie with Kasha and Pine Nuts). Turmeric, the other star of this recipe, has been used throughout history as a condiment, a health remedy and a textile dye. It is an amazing yellow spice with many medicinal properties and can be used in sweet and savory foods alike. Ancient Chinese and Indian medicines have recognized the beneficial properties of turmeric for thousands of years. Native to South Asia and belonging to the ginger family, turmeric roots are boiled, ground into powder and used as a spice in food and to treat many ailments. Turmeric also gives ballpark mustard its distinctive bright yellow color.

Turmeric, a natural wonder, has many health benefits. It is praised for its anti-inflammatory properties and has been used for centuries as a natural treatment for arthritis and rheumatoid arthritis. It is natural liver detoxifier and blood purifier and is shown to strengthen and improve digestion. It improves the body’s ability to digest fat and promotes proper metabolism. Turmeric has also been shown to be effective in the fight against cancer and Alzheimer’s disease. In India where turmeric is widely used, the prevalence of the four most common cancers in the United States (colon, lung, breast and prostate) is ten times lower than in the US. In fact, prostate cancer, the most frequently diagnosed cancer in American men, is very rare in India. Turmeric is a staple there, just one of the many spices used in curries. Whether you add it to your food or take it as a supplement, turmeric is an important part of a healthy diet.

Serves 4
Preparation time: 20 minutes


1 teaspoon organic coconut oil
½ cup organic cream of buckwheat (I use the Pocono brand)
2 ½ cups organic non-dairy milk (such as hemp, almond or soy). You can also use filtered water. When using hemp milk, mix 1 cup of hemp milk with 1 ½ cups filtered water.
1 ½ tablespoons Xylitol* (I use the Jarrow brand). If you prefer to use organic brown sugar you will need 2-3 tablespoons).
1 – 2 tablespoons organic sun-dried fruit (raisins, apricots, cranberries, cherries or any other dried fruit you prefer, cut into small “raisin” size pieces)
¼ cup chopped organic nuts (pistachios, walnuts, almonds or hazelnuts), preferably raw. Their oils get saturated when you roast them.
½ teaspoon organic cinnamon (or if you prefer, substitute the same amount of vanilla extract or orange blossom water)
½ to 1 teaspoon organic turmeric (if you have never used turmeric, start with less and add more to taste)
Organic brown rice or maple syrup (optional)


1 In a medium saucepan heat the coconut oil over medium low heat. Add the cream of buckwheat and toast until it darkens slightly. This gives it a nutty flavor.

2 Add the liquid and stir with a heat-proof rubber spatula.

3 When it starts to thicken add the Xylitol, the dried fruit, the nuts and the flavorings and continue stirring for 10-15 minutes as it thickens.

4 When it is very thick remove from the heat.

5 Pour contents into a 9-inch diameter casserole.

6 Sprinkle with turmeric and nuts. Enjoy it hot; or

7 Let stand for 20 minutes to set.

8 Cut into wedges and serve.

9 If you like it sweeter, drizzle with some vegan (brown rice or maple) syrup.

*Xylitol, a natural sweetener, is available at natural food stores.


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  • Fariba

    I have to tell you that your Cream of Buckwheat with Dried Fruits and Nuts was the most exquisite taste I have ever had in my entire life. You truly offer your recipes from the bottom of your heart. I am greatful for your generosity in sharing your gift.

    • Thank you Fariba for your comment! I wish more people would try this delicious and nutricious recipe. I am glad you did! Either you have a gluten-free diet or a regular diet, buckwheat is a healthy source of protein and minerals, like iron, zinc and selenium. Sharing a recipe like this one, is the least I can do to offer a healthy breakfast alternative to each and every person who visits our website.

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