Raw, fermented buckwheat porridge (good after exercise)


This highly bioavailable, invigorating fermented buckwheat porridge is good as a post-workout meal.

Or, if you are an endurance athlete like Fab that I recently chatted with you can make it more liquidy and drink while on a move.

As a matter of fact, Fab mentioned that she wanted something that she can drink while running. So here is it, Fab.



Let’s see why it’s great while or after exercise:


♣  Fermented food, or probiotics, as you may know, contribute to a well-functioning gut. A well-running digestion helps you absorb nutrients more efficiently and hence, after exercise, your muscles get repaired faster. Also, elimination of metabolic waste by-products (like lactic acid) produced during exercise is improved as well.

Also, 2016 findings showed that probiotics reduce muscle damage and soreness, as well as exercise-induced decline in performance (1). These things result in a shorter recovery time. Which means? You are back on track faster!

♣  Buckwheat with its magnesium, protein and all 9 essential amino acids will also help you manage pain in your muscles as well as contribute to their growth

♣  Rye with its resistant starch and fiber-filled calories will leave you nicely satiated

♣  Good salt, or even better, dulse seaweed will replenish your electrolytes






Raw fermented buckwheat porridge (good after exercise) - ready dish



♦  1 cup buckwheat groats (not roasted!)
♦  2-3 tbsp melted virgin coconut oil
♦  sea salt / Himalayan salt / dulse flakes
♦  3/4 cup wholegrain rye flour (for starter)
♦  1-2 tbsp apple cider vinegar (for starter)







1. First, prepare your rye starter (rye is quite powerful at neutralizing phytic acid; read about it here):
In a glass or ceramic bowl, mix wholegrain rye flour with 1/2 cup of warm water, and add apple cider vinegar. The batter should be moderately flowy. Cover the bowl with a lid, and let it stand in a warm place for 2-3 days stirring it every 12 hours or so.
The rate of fermentation is highly dependent on temperature. So, the warmer, the faster your starter is ready. What I do usually when it’s cold out, is I turn on a “warming center” and leave the bowl there for a couple hours (located on a stovetop).
The starter is done when bubbles develop and it’s pretty sour. You can store it in a refrigerator, and use it whenever a recipe calls for a fermentation starter.


Raw, fermented buckwheat porridge (good after exercise) - rye starter

3-day rye starter


2. Soak buckwheat groats for 24 hours. You will notice that some groats may sprout, which is wonderful. Hold for another 12 hours if you want them all sprouted.


Raw, fermented buckwheat porridge (good after exercise) - soaked groats

24-hour soaked groats


3. Then mix the groats with the starter and blend until smooth. If necessary, add water, but just enough to be able to blend. If you want your porridge to be drinkable, add more water, obviously.
4. Then transfer the blended mix into a glass/ceramic bowl and leave it in a warm place for another 12 hours.
When done, add melted coconut oil. Fat will help you absorb and assimilate fat-soluble nutrients found in buckwheat and rye. Finally, for electrolytes, sprinkle a good-quality salt or dulse flakes.


Raw, fermented buckwheat porridge (good after exercise) - ready porridge

Kasha is ready


5. If your porridge is not too liquidy, you can go one step further, and dehydrate it.
Simply grease the tray with coconut oil, and dehydrate for 8-10 hours. Make it thin – 0.5 cm or so – to speed up the process. Yes, cracks will most likely develop.


Raw, fermented buckwheat porridge (good after exercise) - dehydrated version

Dehydrated for 8 hours


6. Done 🙂









Main references:




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