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BUCKY-BREK, The Breakfast From A Bucket * 3
    #26498636 - 02/22/20 03:18 PM (3 years, 11 months ago)

Some people have a bowl of oatmeal for breakfast. Others, insist on buckwheat porridge.

Both of these are without question healthier than bread, but they are a single foodstuff with its benefits and limitations.

I've been rooting through nutritional profiles and made a combination that made a whole lot of sense nutritionwise.

Its advantageous to combine a grain (oats) with a legume to get a complete protein. Buckwheat is a seed, neither grain nor legume, which has a complete protein itself, in addition to trace compounds with st johns wort like antidepressant action. Oatmeal and buckwheat can both be prepared cold. Could there be a form of legume that fits this? Yes, Besan aka Gram Dal aka Chickpea flour.

You have 3 oil profiles, 3 carbohydrate profiles, 3 fiber profiles and 3 protein profiles, the three being from drastically different plant origins, grains, legumes, seeds.
Sounds good.

Oatmeal has a lot of soluble fiber which entangles nutrients and slows their absorption, so that your food both fills more and nourishes for longer. Oatmeal therefore should be the main ingredient. It should be balanced with some chickpea flour, just a little, to balance the protein out. The remainder gets filled in with whole grain buckwheat flour because itsw just so damn healthy.

Some calculating, some back and forth...
Quote:


Oatmeal / Buckwheat / Besan  7 : 5 : 2 or 50%/36%/14%

Half fill a container with the ingredients and shake it up to get it to mix. Total volume will reduce because loose oatmeal has a lot of empty space and the two flours fill this up.

BUCKY-BREK
contains per 100gr
prot:  14.8gr
fat:    5.6gr
carb:  61.3gr
-fibre:  7.6gr
kcal: 368 kcal




Notice the high protein and low fat content. Nutritionwise this doesn't need milk, it can be made with juice or even water and honey, some spices, bit of salt, however you like to season it is up to you. Seasoning porridges with herbs and spices isn't ubiquitous, but widely practiced in the world. If you know what you like you can mix the seasonings, salt and sweetening in with the mixture as you prepare the batch for greatest convenience.

It must be said: its healthiest to prepare it cold (for instance the evening before in the fridge) as you then get all the enzymes and undenatured proteins but the taste is served favorably by preparing it hot.

If you are going for preparing it on the spot, cold, give it 10-15 minutes with occasional stirring to get done.

As can be expected with something that's half oatmeal and 15% balanced protein, most stomachs will welcome it and most butts will see it off without undue strain or nuisance :lol:

Its a very wholesome mix, what you make of it, flavorwise, is up to your additives and cooking skill.


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