LORI NEdescu,




Board certified sports dietitian, pro athlete, freelance nutrition writer, published author, social content developer & personal chef.

Toasted Buckwheat

Toasted Buckwheat

Buckwheat is a seriously underrated and under utilized grain. The groats provide an excellent source of complex, slow digesting carbohydrate at only 90 calories for a 1/2 cup portion. Beyond carbs, this whole grain is loaded with vitamins and minerals like manganese, copper, zinc and folate. While they might look difficult, the groats are cooked in a simple method similar to rice. Or skip the cooking all together and try the toasting method used in this recipe to have your groats ready in minutes.

This might become my new favorite breakfast. It’s flavorful, ready in minutes, & rich in slow burning fuel to keep me sustained all morning long.


Ingredients: (per plate)

  • 2 HB eggs (cooked to desired doneness & shelled)

  • 1/2 Tiny Avocado, sliced

  • 1/8 tsp Smoked Paprika

  • 1 tbsp Red Onion, diced

  • 2 tbsp Cashew pieces

  • 1 tbsp Nutritional Yeast

  • Salt to taste

  • Handful Fresh Cilantro

  • A few Cherry Tomatoes, halved

  • 1/4 cup Buckwheat Groats

  • 2 tsp Olive Oil


In a small skillet, sauté the groats, oil, salt, onion, cashews, yeast and paprika over medium heat. Stir frequently to avoid burning. Do this for about 5 minutes until the buckwheat is toasted nicely.

Transfer the buckwheat mixture to a bowl/plate and top with the eggs, avocado, tomato and cilantro. Salt more if needed.

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