Raw vegan vanilla cinnamon semolina pudding with buckwheat

The raw vegan vanilla cinnamon semolina pudding is prepared with sprouted buckwheat and bananas.

Preparation time: The specified preparation time does not include the time for germination and drying of the buckwheat.

Nutrient profile: Since the ingredients for the sprouted buckwheat are not currently available, even though it makes up about ¼ of the weight of a portion, not all nutritional values are correct. You can expect about 400 kcal per portion. The proportion of proteins and fiber is also higher, as is the proportion of copper, manganese, magnesium and niacin (vitamin B₃). The ratio of omega-6 to omega-3 fatty acids is 5:1, within the recommended maximum ratio of 5:1, and should not change much.

Buckwheat: Buckwheat is a pseudocereal. These are grains from plant species that do not belong to the grass family, i.e. to the true cereals (Poaceae). The seeds are usually very rich in starch, protein, minerals and fat. All pseudocereals are gluten-free!

Oat milk: Oat milk (EU: oat drink) is made from oats and water. Oat milk is suitable as a milk substitute and is easy to prepare yourself (alternative preparation).

Properties of psyllium husks: These plant-based swelling agents are good as a binding agent and also create a better consistency. If necessary, you can use chia seeds, but these do not quite produce the desired result. In addition, their high-fiber composition and swelling capacity are good for stimulating the intestinal muscles and can also help to relieve constipation.

Vanilla pod: The most important type for the production of commercially available vanilla pods is the climbing plant known as spice vanilla (true vanilla). Strictly speaking, however, the pods themselves are not raw food. The reason for this is the complex processing process in which the pods are blanched before the fermentation process that gives them their aroma.

Bananas: Bananas provide a well-balanced mix of carbohydrates. In terms of trace minerals, bananas are the highest in copper of all fruits and vegetables. They also contain more iron than most fruits and are rich in potassium, phosphorus, magnesium and have one of the highest manganese contents of any fruit.

Walnut: The real walnut, also called tree nut, has the highest content of linolenic acid (an omega-3 fatty acid that is healthy for the heart) of all nuts. They are also rich in vitamin E, zinc (an important trace element for the liver and hair, among other things) and potassium.

Germinate buckwheat: First wash the buckwheat and then let it soak for two hours in double to triple the amount of water. Rinse again and let it germinate in a germination jar for about 2 days. To do this, place the germination jar at an angle on a draining rack in a bright place (but not in direct sunlight). The optimal germination temperature for buckwheat is 21 °C. Rinse occasionally, about two to three times a day.

Drying the sprouted buckwheat: To dry the sprouted buckwheat, dry the buckwheat in a dehydrator or in an oven at a minimum temperature. Once the buckwheat is completely dry, you can fill it into airtight jars for storage.

Quality of vanilla pulp: A good quality pod is characterized by fine, white crystals on the surface. You should also pay attention to how flexible it is.

Health: For health reasons, we use walnuts as a topping. Fresh fruit and berries are also suitable. Please read the link behind this motivation: Vegans often eat unhealthily. Avoidable nutritional errors.

Making oat milk: For information on making your own raw vegan oat milk, see the following link: Oat milk.

Plant drink: Instead of oat milk, you can also use another plant drink.