Buckwheat, Apple and Fig Porridge


  • ½ cup roasted buckwheat (groats)
  • 2 tablespoons chia seed or flaxseed or a mix of both
  • 1 cup milk or substitute (almond, coconut, dairy, rice, soy, seed milks)
  • 1 cup water or milk extra if needed*
  • 1 teaspoon vanilla
  • 1 pinch cinnamon
  • 1 red apple – grated
  • 2 Roasted figs (see below)


  1. Combine the buckwheat, chia/flaxseeds, milk, vanilla and cinnamon into a bowl.
  2. Sit overnight in the fridge to allow seeds to soften.
  3. Add 1 grated apple and cook over a low heat for 5 minutes until thick and creamy.
  4. Add more water or milk if needed. (Replace extra cup of water with 1 cup your choice milk or substitute for a creamier porridge*).
  5. Serve in bowls topped with roasted figs plus a little honey if desired.
  6. Recipe: Adapted from Buckwheat and Fig Porridge in ‘The Healthy Chef’ by Teresa Cutter 2017. Image from ‘The Healthy Chef’ by Teresa Cutter.
  • Roasted figs
  • Heat oven to 200 degrees C. Cut figs in half and place in a shallow lined baking dish. Dot each with a tiny bit of butter (optional). Mix 1 tsp honey with juice and zest of ½ orange in a bowl, then pour over the figs. Place in the oven for 15 minutes until soft. Serve immediately with warm porridge or cook ahead & keep covered in fridge and serve cold as needed. Alternately drizzle with honey (without juice)and sprinkle with cinnamon

Alternative additions for the porridge:

  • Walnuts; blueberries/strawberries; baked pears/rhubarb; baked or fresh banana; protein powder if desired

Some reasons why this meal is good for you:

Buckwheat, a wholegrain is a gluten free seed (groats) high in protein, fibre & essential minerals (zinc, copper, magnesium), antioxidants and nutrients (rutin, tannins, catechins), and tryptophan for making serotonin; chia and flaxseed for omega 3; Cinnamon – has antifungal, anti-inflammatory and antibacterial properties and can also assist with blood sugar control, and also contains calcium, manganese, vitamins A and K; Figs contain prebiotics, potassium, calcium, magnesium, iron, copper, soluble fibre & antioxidant vitamins A, E & K;  Red apple– antioxidants, high in flavonoids, low calorie, contain pectin (soluble fibre).

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