Buckwheat Porridge with Walnuts & Blueberries
A gluten-free whole-grain breakfast — buckwheat groats simmered in milk with walnuts and blueberries, ~150 mg magnesium and 8 g fibre.
Buckwheat groats simmered in milk and finished with walnuts and blueberries is a gluten-free whole-grain breakfast carrying roughly 150 mg of magnesium and 8 g of fibre. A pinch of cinnamon is the only seasoning it needs.
Ingredients (1 serving)
- Buckwheat groats — 60 g
- Milk — 200 ml
- Walnuts — 20 g
- Blueberries — 80 g
- Cinnamon — 1 pinch
Macros per serving
- Calories: 408 kcal
- Protein: 14 g
- Fat: 16 g
- Carbs: 52 g
- Fiber: 8 g
Key micronutrients
- Magnesium: ~150 mg
- Manganese: ~1.3 mg
Why it earns a spot in the rotation
- Gluten-free whole grain. Buckwheat is a seed, not a wheat relative, so it fits a gluten-free rotation without losing whole-grain fibre.
- Magnesium at breakfast. Around 150 mg from one bowl is a meaningful share of daily need, before any supplement is considered.
- Polyphenols from blueberries. Berries are a reliable everyday antioxidant source, added here rather than as a separate snack.
- Simmer-and-serve. No active technique beyond stirring a pot.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
