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.


  • Kristina
    I found this recipe through your app and am actually sitting in my kitchen right now preparing the buckwheat and walnuts for soaking. And I am wondering now if I should place the bowls in the fridge over night or if this is not necessary. Thank you for always providing me with delicious gluten and dairy free recipes :-) Kristina
    • Dear Kristina, thank you for your comment. It is not necessary to place the soaking bowls in the fridge overnight. However if you're soaking during the day and your kitchen is really hot or in direct sunlight you could place the bowls in the fridge. Best Luise
  • Nicole
    Are walnuts necessary in this recipe? My system can't have walnuts. The only nuts it can have are peanuts and pistachios and sometimes almonds.
  • Thank you so much for this recipe. It's so delicious :). Even my boyfriend who doesn't like buckwheat (in any form), ate the whole jar :). Success!
  • This looks amazing! I wish I could make mine look so quaint and pretty
  • Sofia
    Är "raw hulled buckwheat groats" vanligt helt bovete som finns att köpa (torkat?) i paket från Saltå Kvarn? Eller ska de vara färska och hur köper man dem? http://www.saltakvarn.se/produkt/produktblad/5200.htm Önskar att ni ibland skrev det svenska namnet på vissa saker i en kommentar eller liknande för alla oss svenskar som följer er!
    • Hej Sofia, ja det är helt vanligt helt bovete. Ni får gärna fråga om de engelska orden som ni undrar över, men eftersom vi – förutom Sverige och alla engelsktalande länder – även har många läsare i Danmark, Tyskland, Frankrike, Holland ... så skulle det bli så fasligt mycket jobb med att översatta till alla dessa språk. Men som sagt, fråga gärna om ingredienserna i en kommentar så ska vi försöka svara så snabbt som möjligt. /David
      • Sofia
        Tusen tack! Givetvis omöjligt att översätta till alla språk, det förstår jag. Tänkte mer som en bonus för oss svenskar - era trognaste fans och grannar, men det är ju ytterst sällan det är någon ingrediens som är otydlig, så vi får fråga. Älskar er blogg och era appar. Grymt jobb! Ska beställa er kokbok nu till mig själv och goda vänner och önskar att jag hade råd att köpa ett exemplar till varenda restaurang i Stockholm som inte ens orkar ha ETT vegetariskt alternativ på sin meny... Keep up the good work!
  • Sophie
    I made this for breakfast this morning, it was so nice! I have never really liked cooked porridge and i had never tried raw porridge.your photos looked so divine though, i had to try it. I didnt have buckwheat so i used oats and added coconut and mixed berries, delicious! Thank you for the recipe.
  • Nella Camille
    Thank you for this! I've had regular overnight oats before but just bought some buckwheat and was wondering how I could eat the because my family is in the middle of a remodeling project and our stove is out of commission because of that. Talk about a life saver...this recipe was mine today! I used flax milk instead of almond and pecans instead of walnuts and omitted the fruit. Blended with some protein whey. Quite tasty! :)
  • Until I tried a variation of your raw buckwheat porridge I had almost resigned myself to just not being a fan of buckwheat porridge. In the past, the cooked buckwheat porridge I made always tasted like a gloopy woodchip mix. And then I tried a raw version inspired by your recipe (I soaked the buckwheat groats together with dried blueberries, whizzed it in a food processor the next morning and topped it with a drizzle of peanut butter, maple syrup, hemp seeds and a sprinkle of sea salt) and it was divine! You totally converted me!
  • Jana
    I am new to your blog, but love returning to it every day for a short while and learning :-). So truly thank you! We have also been frequently making breakfast porridge this winter and my little boy loves its variations. I have one question though to which I was not able to find a simple answer and that is regarding the absorption of nutrients from bee pollen grains. I have recently bought bee pollen(grains) in a local organic grocery shop, however was informed that human digestion is not able to fully break down these grains and get the superfood nutrients from them, as the bees would. I have seen it being sold also in a liquid form (or somehow dissolved in honey) on the farmer’s market, so just wonder if you have also heard about this "issue".
    • Hi Jana Thanks for your kind comment. No I haven't heard of that before, only the opposite actually. I buy bee pollen granules, not sure there is a different though. /luise
  • Caroline
    I've done this several times now and when I prepared it yesterday I only had a blood-orange. First I was worried that the porridge would look ugly with red stripes or something. But it was amazing, because it turned out PINK! Super great for children I would say...
  • Melissa
    Hmmm - I have whole toasted buckwheat (I bought it for another recipe awhile ago and have had it in the freezer) - what do you think, would that work? I'm guessing it wouldn't have exactly the same texture. Melissa
  • Noémi
    This has been on my list of new breakfasts to try for a while, and now that spring has arrived (warmer weather), I finally got to make it. It is wonderful. I used coconut milk instead of orange juice and cashews and almonds for nuts, cause I didn't have walnuts at hand. Topped it with HEAPS of fresh fruit and a little home made choco-buckwheat granola. I'd really love to try a cocoa version of this too! It is such a wonderful idea to eat buckwheat raw, plus it gives me a good feeling to know that I get the most nutrients out of them this way. Thank you so much for this post!!!! (Pics are gorgeous by the way.) This recipe is a definite keeper.
  • Sophia
    Ytterligare ett underbart recept. Tusen tack! =) En liten fråga bara, går det att köpa bee pollen i Sverige? Har sökt förgäves i blandade ICA & Coop butiker utan napp. //Sophia
    • Hej Sophia, jo det går att få tag på bipollen i Sverige. Det finns dock inte i vanliga livsmedelsbutiker, utan i hälsokostbutiker. Vi bor i Stockholm och de flesta hälsokostbutiker har det i sitt vanliga sortiment. Lycka till! David
  • Anouk
    My previous attempt at making buckwheat porridge (the non raw version on your blog) was a small disaster: I somehow overdid it on the spices and the porridge ended up tasting like nothing but cardamom & cinnamon. Uggh. But - brave as I am & to use up the buckwheat lying around in my cupboard - I decided to give it another go with this recipe, especially because it seemed so effortless: soaking - no attention required, breakfast prepares itself during the night! The result: amazing! Lovely texture, unbelievable it's raw. Make it into a beautiful breakfast-in-a-jar: pomegranate - porridge - banana slices - hemp seeds - porridge - ... I love layers! -- I'm so going to drool all over your book once I can put my hands on it -- You guys R-O-C-K !!
  • Had this yesterday topped with raspberries, blueberries, bee pollen and toasted coconut. YUM! I love the texture. So nice to have a new breakfast in the mix.
  • Liv
    Hi I've been told that you must always rinse buckwheat in boiling water to get rid of something called fagopyrin that is supposedly bad for you. It also says so on the packaging on the label Saltå Kvarn. So my question is if this is not nessecary after all? I would otherwise love to try this raw recipe!
    • Hi, It is the buckwheat greens that contains fagopyrin (a naturally occurring substance in the buckwheat plant), the buckwheat groats contain only trace quantities of fagopyrin and are safe to eat. /Luise
  • I made this with steel cut oats, and topped with chopped dates and then maple syrup the next day. It's REALLY good!
  • Wow, this looks absolutely delicious! I´ve had a bag of buckwheat sitting in my cupboard for the better part of a year now, I bought it last year to try out a recipe - then I lost the recipe, and I haven´t gotten around to using it and threw it out a few days ago. I´ll have to get a new bag now :)
  • Jeg er blevet afhængig! Wow det er seriøst den bedste morgenmad! You did it again :)
  • Yup, this is tomorrow's breakfast. Always nice to get new inspiration for buckwheat. It's such a tricky grain!
  • I am so in love with your pictures and style ! Thanks for what you give & kisses from Montreux, Switzerland !
  • patty walsh-haroldso
    Hi - love your website and recipes -- new to vegetarian cooking -- have perused your recipes and wondered what you use for vegetable broth? am working on the lentil soup recipe ... thanks :)
  • oh this sounds like a perfect way to start the day!!! :)
  • nini
    so so so yummy!!!! Please post more raw porridge!
  • That looks like a beautiful burst of summer color in the midst of winter. Thanks for sharing!
  • Stephanie
    Thank you so much for posting this recipe! I just finished eating the first batch and I'm having my in-laws over for breakfast tomorrow to try it! It is absolutely delicious and gives me such good energy to start my day right. I felt like I was just glowing all day! Thank you for your creative energy!
  • Have made a batch of this porridge yesterday. Now, when it's still cold and snowy outside I prefer a warm breakfast with grains, but this raw buckwheat walnut porridge will be for sure my absolute favourite breakfast treat for spring and summer. Fabulous!
  • Caroline
    You did it again! You posted an absolutely fantastic recipe, where the measurements always work and where it tastes divine in the end! I made a batch of this and put them in the fridge, but I very much doubt that they will last till tomorrow! Thank you so much for all your hard work! I promise I will buy at least 10 of your cookbooks!
  • Looks wonderful! I love your photos. Big hug to you my dear friend, <3
  • Just voted for you for the Homies! Great blog...you should have also submitted the blog for Best Photography! ;-)

Leave a comment