Buckwheat Bowl for breastfeeding mamas
An excellent replacement for morning oats!
I wanted to create a breakfast bowl with these amazing mamas in mind, giving them the perfect balance of protein, carbs, fat, and fibre to keep them full for hours. Mom life is busy enough without having to think about feeding yourself every 2 hours. This bowl provides all of the nutrient density and MCT’s you need for milk production or for anyone looking for a satiating breaky.
Buckwheat groats
Need to be soaked overnight (at least 7 hrs) & rinsed before eating. Groats are seeds from the buckwheat plant – like most grains, seeds, and legumes their outer coating contains lectins, which are a protein that plants produce to protect their seeds from being eaten or destroyed by predators. You’ve probably heard of these lectins from the most notoriously disliked one these days – gluten. Although buckwheat is naturally gluten-free, it has its own set of gut-disrupting proteins (phytic acid) that can be removed with soaking, sprouting, fermenting or cooking. An additional step can include changing the water occasionally while soaking or adding baking soda to help further remove lectins. Buckwheat can also be purchased already sprouted if you want to skip this step!
Benefits of Buckwheat
Whole buckwheat goats are non-processed and contain higher amounts of minerals than other grains (pseudo-grains). They are high in manganese, copper and magnesium. They also contain antioxidants and resistant starch which is an excellent prebiotic fibre for the good bacteria in your GI tract.
Lectins
Why remove lectins? Lectins are gut-disrupting proteins that can cause inflammation at the gut lining, potentially leading to issues such as gas, bloating, indigestion, and acid reflux and will block the absorption of nutrients. Chronic inflammation at the gut lining can cause leaky-gut syndrome, where the contents from your gut, including endotoxins from bacteria, can leak into the circulatory system, causing inflammation throughout the body. These leaking toxins can travel to your organs and joints and even cross the blood-brain barrier, causing inflammation in the brain, leading to brain fog and cognitive dysfunction. For these reasons, I typically limit these types of grains and seeds in my diet. However, I enjoy incorporating them occasionally when I know they have been prepared correctly.
Acacia Fibre
Acacia is a soluble fibre that promotes gut integrity and healthy bowel movements, reduces gut inflammation, increases satiety, moderates blood sugar levels and promotes a healthy microbiome by acting as a prebiotic for the gut flora.
MCTs for Breastfeeding
Given that 24% of breastmilk is saturated fat, it makes good sense for mamas to increase their intake of saturated fat and MCTs while breastfeeding. We already know that MCTs from coconut increase energy levels, endurance, metabolism and improve cognitive function. With all of these benefits getting passed along to your baby, taking in adequate amounts of MCTs will ensure both mama and babe are getting enough for optimal brain health and growth.
1 Tbsp Organic buckwheat groats – soaked overnight & rinsed well
2 Tbsp Unsweet coconut shreds
1 Tbsp Blanched almond slivers
2 Tbsp Chia Seeds
1/2 Tbsp Hemp hearts
1/2 Tbsp Ground flax seeds
1 Tbsp Tahini
1 Tbsp Coconut mana (or coconut oil)
1/2 Tbsp Acacia fibre
1 Tbsp Genuine Health Collagen peptides
1 Tsp Pure vanilla bean
1/2 Tsp Cinnamon
3/4 C boiling water
Servings: 1 | Time: 5 mins | Equipment: kettle
Directions:
Add all ingredients to a bowl, pour boiling water from a kettle over them, and mix well. Leave on the counter for 15 minutes, waiting for the chia seeds to thicken, creating a warm, creamy oatmeal-like consistency. Add toppings and enjoy.
Toppings: add a variety of toppings like toasted coconut, chia or hemp seeds, fruit, nuts, seeds, or a honey drizzle.
Overnight groats: this recipe can easily be made in a glass jar and left to soak overnight in the fridge for a quick breakfast on the go in the morning.
