Raw Buckwheat Porridge De Luxe


We did it again … survived another winter in Sweden! Okay, I realize that we are only in the beginning of February, so it is technically still winter for at least another month. But it feels like we are on our way towards spring now. The sun is visiting Stockholm a few more minutes every day. And the birds are returning! It’s such a joy to hear them sing again in the mornings, and you realize how quiet it has been during the past months. Steaming hot soups and stews can soon be replaced with more lighter meals.

We have been making a lot of different varieties of warm porridge to fight off those cold winter mornings. Both Elsa and David R-E-A-L-L-Y loves porridge. Lately, Elsa has even decided that she only eats “dad’s porridge” (she is very much in a dad-phase right now). I am fine with that though, since I actually has started to prefer my porridge raw. So I have been experimenting on my own with a few different versions. This is one of my favorites. Not only is it raw, but also gluten free and vegan!


One of the keys to optimal health is to have a good digestion system. It doesn’t matter how healthy you’re eating if your ability to absorb nutrition is lacking. Besides keeping a variety of good bacterias (probiotics) in your digestion system, you can also ‘manipulate’ the food. Soakingsproutingfermenting and juicing are all methods you can use in your cooking to help digestion.


I make this raw porridge by soaking buckwheat groats and walnuts overnight and then blending them with apple, orange juice and cardamom. Topped with berries, bee pollen and cocoa nibs it is truly delicious and a simple morning luxury. It doesn’t hurt that it is also easy absorbed nutrition. If you can’t find raw buckwheat groats you can use oat groats instead.



TO-GO! Make a batch of these on a Sunday and spoon into clean glass jars. Add topping, cover with a lid, place in the fridge and you have a healthy to-go breakfast for the next couple of days. Just grab a glass jar and go to work or school.


Raw Buckwheat, Apple, Walnut Porridge
Serves 4

1 cup / 240 ml raw hulled buckwheat groats (whole or coarsely ground) + water for soaking
1 cup / 240 ml raw walnuts + water for soaking
2 green apples, cored
1 orange, juice
1/2 tsp ground cardamom
1/2 tsp vanilla extract or ground vanilla

bee pollen
cacao nibs
coconut flakes
nut butter

Place buckwheat and nuts in two separate bowls, cover with water and let soak for minimum 1 hour or overnight. Rinse and drain. Place all ingredients in a food processor and blend until smooth. You can also use an immersion blender.

Top with fresh berries or pomegranate, bee pollen, cacao nibs, coconut flakes and nut butter. Or whatever you have at home.

Keeps for 3-4 days in the fridge.


  • gorgeous! (and perfectly timed, as I just bought some buckwheat yesterday.)
  • Thanks David & Luise for the creative recipe and beautiful food photography! I make buckwheat pancakes and I also love porridge, so I have no idea why I have never thought to make buckwheat-porridge! ;) Pomegranates are so delicious but so frustrating to eat, so I might substitute those. Thanks again.
  • Jenny
    Oh yeh! This was great. We used almonds in the absence of walnuts (soaked with salt, in true Nourishing Traditions style), and topped with coconut milk, shredded coconut, pomegranate, pineapple & banana. Brilliant ... thank you.
  • As our temperatures here in Texas are already a little too warm for comfort, I'm transitioning from hot breakfasts to cool ones. This looks like the perfect way to start my morning! I especially love that you topped it with bee pollen. I have buckwheat groats and oat groats so I might go a little wild and do a version using both. Thanks for the inspiration and gorgeous photos!
  • Made this for breakfast today!! Sooo good... we were out of bee pollen which stinks because I was excited to have another use for it! Yum!!
  • I just wanted to let you know that I made this for breakfast and it was the perfect start to the day. I topped it with mango, dried coconut, bee pollen, and crunchy goji-berry-granola. So good!
  • Absolutely lovely images and what a delicious recipe! I wonder if this would work with GF steel-cut oats?
    • Hi Shanna, yes we have made it with steel-cut oats as well. Then they only need to be soaked for a very short while before they are mixed with nuts, apple and orange juice. I would perhaps add some cinnamon as well, as it pairs so well with oat. Good luck! /David
  • Perfect timing- I was just walking to my sister about sprouting buckwheat (although apparently she drowned hers the first time...!) Since I eat gluten free breakfast tends to be a bit boring (how much gluten free oatmeal can I eat, seriously). Thanks for posting!
  • Am eating it now for breakfast with coconut and strawberries. It's so good - thanks for sharing!
  • Can't wait for warmer weather, when this will be such a refreshing morning treat!
  • How delicious! Love that you are making a raw porridge that is blended along with some fruit, instead of the classic more chunky version. I am definitely gonna try this tomorrow, in fact I am gonna soak those gorgeous ingredients right now... and I might consider this faith since I just bought my very first glass of bee pollen down town 30 min ago, Yay!
  • what a healthful, delicious breakfast! it's full of nutrients and looks delicious!
  • What an amazing way to start the day, which we who live in this cold & dark country totally need. What education/school is you're studying at the moment? I'm keen on sticking my nose in some books myself & learn more about nutrition. :)
    • Hi Ann-Louise, this is where I study: http://www.naringsmedicinskaskolan.se/Utbildningar---Kurser/Längre-utbildningar/Visa-kurs.aspx?EventID=1281730 I think there still are some spots left... :-)
  • I just replenished my supply of buckwheat and have been on the lookout for new ideas - other than warm buckwheat porridge - for making and serving it. I also love that I already have all the ingredients at home. I know what I'm having for breakfast tomorrow! Thanks for the raw porridge inspiration!
  • Emma
    Oh such a lovely recipe!! I have to try it tomorrow. Thank you Luise (Elsa and David), your recipes are just the best and I love your blog. It is one of my favorites and I'm always happy to see new post. Also I'm now eating gluten-free food so it is easy to make food just looking throw your recipes. It makes me very happy. Also the pictures are the coolest.I'm coming tomorrow to Stockholm, so do you have some tips where should I go? I have been Stockholm many times, I like Hermans etc. But what are your favorite organic grocery stores and cafes or restaurants? :)
    • Hi Emma & Jennifer, here are a few of my favorite places: Health food store Gryningen on Folkungagatan Vegetarian store Goodstore close to Nytorget Organic shop and lunch restaurant 8t8 on Swedenborgsgatan close to Mariatorget The smoothie bar Blueberry lifestyle. There are a few across the city. Eco baren in Centralbadet Hermans is of course also nice. The view is amazing! Rosendals Garden on Djurgården is wonderful during the summer. But I think it is closed for a few weeks more. Have fun! Luise
  • I've also been into warm porridges with fruits, nuts and seeds this winter, but I hadn't thought of making a raw version overnight. I love your refreshing yet doable recipes - with THE most gorgeous food photography! P.S. I'll be visiting Stockholm for the first time in March, so happy to hear it's getting a little less dark & cold ;-)
  • johanna
    hej! Vilket härligt recept, det ska jag verkligen prova! Men, jag måste bara fråga; vad är det för UNDERBAR bordsskiva på bilderna?? Ser nästan ut som en behandlad/målad spånskiva, kan det stämma?
    • Hej Johanna, ja visst är den fin! Det är en stor stenskiva som vi hittat på ett restlager från en stenfabrik. Lite osäker på exakt vilket material det är, du kan se lite mer av den på den här instagrambilden. /David
    • johanna
      Tack snälla för svaret! jag har precis införskaffat en mdfskiva och färg, så nu ska jag försöka återskapa steneffekten :)
  • i have been on the raw buckwheat granola kick too lately. just finished the raw living foods lifestyle course at the ann wigmore institute and we did lots of fermenting, sprouting, soaking and dehydrating.. felt great and learned a lot! some morning we had yummy nut milk blended with berries and topped with sprouted and dehydrated buckwheaties! so tasty!!
  • Ahh lovely Luise, this is what I love about your blog, you could go from indulgent Lemon Coconut Bars (I am serving them for my Wednesday Moms group gathering) to Raw Buckwheat Porridge de Luxe! I love buckwheat groats and use them often in my kitchen, your raw porridge looks healthy and yummy. merci
  • Even the most reluctant porridge eaters could be tempted with these beautiful pots. Great idea and your images just get better and better.
  • Jo
    hi I am a big fan of raw porridge too.. i would like to share my recipe here, inspired by something from Elana's pantry Blend 1 mango or 1 banana with 1Tbsp each of fresh coconut chunks, hemp protein , flax seed meal, pumpkin seeds , a mix of nuts and dates and i tsp of raw unsweetened cocoa powder , a pinch each of nutmeg and cinnamon and 1/2 glass of raw almond milk or any nut milk you prefer. Blend with hot water if you like it warm . Top off with berries and chia seeds . Feel free to drop some of the fruit if you think it is too much sugar. Essentially, it is yumm and full of healthy goodness with a balance of carbs , protein and fat. If you try it out, let me know how you liked it. You can, of course, tweak the proportions / ingredients to suit your taste. Jo
    • Nora
      Jo, Thank you for your buckwheat groat recipe. I am copying it to my Evernote. Just impulsively bought some buckwheat groats and searching the Internet for recipes. Cheers!
  • A friend at work makes something similar to this, but has been reluctant to share her recipe - guess what I'm bringing to work next week then! Delicious and just what I need on summer mornings when I don't want oats.
  • Nika
    How much water should we use for the cup of buckwheat for soaking?
  • Beautiful colors! Can't wait to try this :)
  • emily
    Raw porridge! Why haven't I heard if that before!? Looks gorgeous and super yummy!
  • Yum, I love how smooth and creamy soaked and blended buckwheat is for breakfast. Perfect for the warm mornings we are having down in NZ. Thanks for sharing :)
  • What a beautiful looking porridge. I'm getting into more raw food these days so this could be something to add to my repertoire!
  • Wow, I've never heared of raw porridge, I'll have to try that. I'm in a buckwheat periode at the moment and trying out all kinds of buckwheat recipes.
  • Yum, and this is such an easy option. Whenever I think about probiotics, fermenting, sprouting, it always seems like something someone else would do, not me. But I could manage this! Definitely!
  • I love how colourful this is! Gorgeous breakfast idea!

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