Aldona Ciutiene; 52, Lithuania
Aiste Bakanauskaite; 25, Lithuania
Aldona and Aiste are vegetarians. Buckwheat porridge is well known for its pow- erful health benefits and is a traditional dish in Lithuania. However, eating the same porridge every day is boring. Buckwheat may be used in many other different ways in dishes. Aldona suggested adding ingredients from raw food cuisine and making a healthy meal dish. She also brought Indian spices and ghee butter that she is familiar with from her ayurvedic and yoga practice and retreats in India.
Difficulty Level II
How much does it take to prepare it? 30 min.
How much does it take to cook it? 15 min.
Cooking utensils What are the necessary tools for cooking the dish?
Saucepan, bowl, grater, chopping board
Ingredients (List of ingredients and their amounts)
3-4 carrots, 1 cup of buckwheat groats, 3 table poons of oat flakes, a pinch of bran and ground flax-seed, various meadow herbs (winter-cress, nettle, dandelion, starwort),
Seasoning: Ground black pepper, Garam Masala, curcuma, salt, ground seaweed,
Put the buckwheat groats in a saucepan and add 2 cups of boiling water. Boil for 20 minutes and leave for 10 minutes to swell.. Cool down. Grate the carrots coarsely or finely, as you wish. Fry the grated carrots in ghee butter. Add some water and steam the carrots for a few minutes. Allow the carrots to cool and put them in a bowl. Finely cut the meadow herbs. Add swollen buckwheat. Add oat flakes for the balls to stick better. Add a bit of bran and ground flax-seed. Add the meadow herbs. Add seasoning and mix well. Make small balls, coat them with rice flour and flatten for easier frying. Fry them on a pan in preheated ghee butter or alternatively in an oven preheated to 120°C.
Practical tips and secrets Any secret to make the recipe tastier?
Germinated buckwheat is a healthier choice. Instead of boiling, buckwheat may be left soaking overnight. Fried or baked buckwheat balls can be eaten with green sauce made of lemon juice, olive oil, and honey, finely cut meadow herbs or dill and parsley.
Healty tips Which health diseases can this dish help to combat?
Buckwheat contains the eight essential amino acids, as well as high proportions of manganese, magnesium and fiber. It also contains two flavonoids: quercitin, thought to support healing in the body, and rutin, which is an antioxidant, and therefore may inhibit cancer.
Seasonal tips Which season is the best time for having the dish?
Can be eaten all year round; however in early spring meadow herbs boost the vitamin and mineral intake.
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