Buckwheat Bowl

My new love is buckwheat. I like to use it instead of rice. It is filling, higher in protein and fiber, has more nutrients and a lower glycemic index. Like rice it has no gluten. It also has no arsenic which they are finding in a lot of rice (fyi, rice is grown in flooded paddies and the inorganic arsenic in the soil is absorbed by the rice. Brown rice has higher levels of arsenic due to the bran. Rice grown in the southern states of US have been found to have the most.)

Make the Buckwheat fluffy and not mushy.

1. Rinse 1 c buckwheat under cold water and drain well.

2. In a medium size pot, toast the groats over mediumheat, dryu toast the buckwheat for 3-5 min.

3. Pour in 11/2 c water or broth and a pinch of salt. Stir once.

4. Bring to boil uncovered - reduce to low heat and cover tightly.

5. Simmer for 10-12 min. Try not to peek while cooking. Keep lid on.

6. Remove from heat, keep covered for 5 minutes to allow any moisture to be absorbed.

7. Use a fork to fluff gently.

While buckwheat groats are cooking, preheat oven to 425 degrees.

Make the sauce. Combine the following in a blender:

1 T muunchi Fermented Roots

1T muunchi CoCoFir

2 T coconut aminos

1 T olive oil

2 tsp balsamic vinegar

2 tsp sesame oil

2 dates

Blend until smooth. Sprinkle and toss veggies in the sauce before roasting:

1 c chopped broccoli

1 c chopped pumpkin

1 c chopped beet

Place veggies in hot oven and roast for 20 min or until tender or lightly brown.

Add 1 c black beans, cooked for the last five minutes.

Scoop buckwheat in 2 bowls. Arrange the veggies and black beans on top of the buckwheat and sprinkle with nuts and seeds of your choice:

pumpkin seeds

sesame seeds

chopped cilantro

chopped pistachios

dollop of muun chi CoCoFir and Fermented Roots

This protein packed, fiber filled bowl is great to eat any time of day. Your gut will be happy and your beneficial microbes will be singning!