Gluten-Free Apple Cinnamon Oatmeal/Buckwheat Breakfast

Serves 4


Top this nutritious, hearty breakfast with fresh berries, dried fruit, walnuts and ground flax seeds and then pour a bit of hemp or almond milk over the top. The flax seeds and walnuts add a ton of Omega-3 and fiber, which lowers the glycemic index of the meal. Only have frozen fruit on hand? Stir it into the pot during the last few minutes of cooking.

Ingredients
1 cup of gluten free whole rolled oats
1/2 cup buckwheat groats
2 cups pure apple juice
1 handful of walnuts
2 cups water
1 cinnamon stick

Directions
Put oats and groats into a medium pot and cook over medium heat, stirring often, until toasted and fragrant, 5 to 7 minutes. Meanwhile, put juice, water and cinnamon into a small pot and heat over medium heat until hot.

Carefully add hot juice mixture to oats and groats and return to the heat. Bring to a boil, reduce heat to medium low and simmer, stirring occasionally, until liquid is absorbed and oats and groats are tender, about 10 minutes. Remove and discard cinnamon, ladle into bowls and serve.

Nutrition
Per serving (about 10oz/283g-wt.): 210 calories (15 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 10mg sodium, 43g total carbohydrate (4g dietary fiber, 15g sugar), 6g protein