Summer Buckwheat Stir Fry

 

Enjoy this light yet nutritious stir fry, packed with different flavors and bursting with energy xx.

Summer Buckwheat Stir Fry

 

Ingredients

1/2 cup buckwheat groats

1 cup water

Pinch sea salt

*2 teaspoons apple cider vinegar

1-2 teaspoons fresh grated ginger

2 spring onions sliced

1 garlic clove finely sliced

½ red pepper diced

1 cup sweet corn

1 cup broccoli florets (cut small)

¼ cup parsley finely chopped

¼  cup basil finely chopped

2 tablespoons olive oil

½ teaspoon sea salt

1 tablespoon toasted black sesame seeds

Lemon wedges

Preparation

Place the buckwheat into a pan. Rinse and drain with cold water a few times. Add the water, apple cider vinegar and a pinch of salt.

Cover and bring to a boil. Reduce heat to low and cook for 15 minutes. Do not open the lid.

Remove from heat, let stand for 3 minutes and fluff with a fork.

Place a skillet on a low flame and swirl the olive oil to coat. Add the garlic, spring onions and ginger. Sauté for 10 seconds. Add the broccoli and 1/2 teaspoon of sea salt; sauté stirring occasionally. Add the pepper and mix gently. Repeat with the sweet corn and the fresh herbs.

Add a small amount of water to cover the bottom of the skillet.

Place the buckwheat on top. Cover with a lid and heat through for about a minute.

Mix gently and serve garnished with toasted sesame seeds and lemon wedges.

*the apple cider vinegar makes the buckwheat easier to digest and absorb

 

 

 

 

Super Simple Chia Pudding

Chia seeds are the edible seeds of a flowering plant from the mint family and have been used as a healing food for hundreds of years.

Chia Seeds have numerous Health Benefits

They are an excellent source of vitamins, minerals, and powerful antioxidants.

The antioxidants found in chia seeds can help to fight free radicals in the body and reduce the risk of developing many health issues such as heart disease, cognitive decline, and certain types of cancer.

The seeds contain quercetin that lowers the risk of heart disease and high blood pressure.

Chia are high in fiber which helps to reduce insulin resistance and improve blood sugar levels

Chia contains caffeic which is an antioxidant that helps fight inflammation.

The soluble fiber in chia absorbs water which gives a feeling of fullness and can help maintain a healthy weight.

The seeds have several nutrients that are great for the bones, including calcium, magnesium and phosphorus.

Chia seeds can be used in porridge, smoothies, juices, salads, salad dressings, granola,  protein bars, cookies, puddings or in water with lemon.

 

Super Simple Chia Pudding

Ingredients

2 cups unsweetened almond milk (use your favorite) - could be rice, coconut or oat

½ cup chia seeds

1 teaspoon vanilla extract or ½ teaspoon vanilla bean powder 

1 tablespoons pure maple syrup or rice syrup

1 cup berries to add after the pudding is ready

Chopped walnuts or almonds for garnish

Preparation

Place the ingredients into a bowl and mix well.

Mix the chia mixture after a few minutes, then again after a few more minutes, mixing well each time. 

If not stirred well, the pudding will not set properly and the seeds will sink to the bottom.

Continue stirring until the chia seeds are well mixed and not clumping together.

Pour into a glass jar or container with a lid

Place into the fridge and keep covered until firm.

This is usually after 2-3 hours.

Makes about 2 ¼ cups

Before serving add a selection of berries – these can be pureed for a smooth, creamy topping.

Sprinkle with chopped nuts and enjoy.

Love Chef Mel xx