Yogurt with Strawberries and Almond-Buckwheat Groats: A Nutritious Crunch
Elevate your breakfast or snack with this protein-rich yogurt bowl featuring nutty buckwheat groats, juicy strawberries, and crunchy almonds.
Yogurt with Strawberries and Almond-Buckwheat Groats
This vibrant and nutritious yogurt bowl brings together the creamy richness of Greek yogurt, the fresh sweetness of strawberries, and the unique crunch of almond-buckwheat groats. Buckwheat groats, the small seeds of the buckwheat plant, are toasted for a deep, nutty flavor and combined with sliced almonds, then sweetened with pure maple syrup. The result is a perfectly balanced bowl packed with protein, antioxidants, and delicious texture—making it an ideal breakfast or a satisfying snack.
Why Buckwheat Groats?
Buckwheat groats are not actually a grain but a seed, making them gluten-free and suitable for various diets. When toasted, they offer a distinctive crunch and earthy flavor that stands out compared to standard oats or granola. They are loaded with antioxidants and offer more nutritional benefits than many conventional grains.
- Rich in antioxidants: Protects cells and supports long-term health.
- Gluten-free: Suitable for those with gluten sensitivities or celiac disease.
- High in plant-based protein: Supports muscle health and satiety.
- Essential minerals: Like magnesium, manganese, and phosphorus.
Ingredients
- 1 tablespoon olive oil
- 1 1/2 tablespoons pure maple syrup, divided
- Kosher salt
- 1/2 cup buckwheat groats
- 1/4 teaspoon ground cinnamon
- 1/3 cup sliced almonds
- 1 pound strawberries, thickly sliced
- 3 cups Greek yogurt
Step-by-Step Directions
- Prep the oven and syrup mixture: Preheat your oven to 300°F (150°C). Line a small rimmed baking sheet with parchment paper. In a bowl, whisk together olive oil, 1 tablespoon maple syrup, and 1/4 teaspoon kosher salt.
- Toast the buckwheat groats: Heat a medium cast-iron skillet on medium-high. Add buckwheat groats and toast, shaking and tossing often (and adjusting the heat as needed), until the color and aroma deepen and the groats are crisp (about 1 to 2 minutes).
- Mix and bake: Transfer the hot groats to the bowl with the oil and maple syrup mixture (it will sizzle!) and toss to coat. Stir in ground cinnamon and sliced almonds. Spread the mixture onto your prepared baking sheet. Bake, stirring halfway through and rotating the pan, until golden brown (15 to 20 minutes). Let cool completely for maximum crunch.
- Prep strawberries: In a separate bowl, toss sliced strawberries with the remaining 1/2 tablespoon maple syrup and a pinch of kosher salt. Let sit for 5 minutes to bring out their natural juices.
- Assemble the bowls: Spoon Greek yogurt into individual bowls. Top each with the maple-tossed strawberries and any juices, then sprinkle generously with the warm almond-buckwheat groats. Serve immediately for the best contrast of creamy, juicy, and crunchy textures.
Test Kitchen Tips & Tricks
- Add cinnamon after toasting buckwheat: To prevent burning and bitterness, always stir the cinnamon in after toasting the buckwheat, not before.
- Make ahead: Store leftover almond-buckwheat groats in an airtight container at room temperature for up to 10 days. They make a great topping for oatmeal, smoothie bowls, or fruit salads as well.
- Customization ideas:
- Swap strawberries for any seasonal berries (blueberries, raspberries, blackberries).
- Add a spoonful of nut butter for extra richness.
- Stir in a scoop of chia seeds or hemp hearts for additional nutrition.
- Serving suggestions: Try the groat-almond mix with non-dairy yogurt for a vegan variation.
Nutrition Information (Per Serving)
| Calories | Protein (g) | Carbs (g) | Fiber (g) | Sugars (g) | Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) |
|---|---|---|---|---|---|---|---|---|
| 332 | 20 | 27 | 4 | 18 (4.5 added) | 17 | 5.5 | 25 | 250 |
The Nutritional Power of Buckwheat
Buckwheat is considered a “pseudo-grain,” meaning it is not technically a cereal but shares characteristics and culinary uses with true grains. It boasts a robust nutritional profile:
- High antioxidant content: Including rutin, which may help strengthen blood vessels and support heart health.
- Slow-digesting carbohydrates: Provides steady energy and helps regulate blood sugar.
- Rich in magnesium: Important for over 300 biochemical reactions in the body, including muscle and nerve function.
- Complete protein: Contains all essential amino acids, making it ideal for vegetarians and vegans.
How Toasting Groats Elevates Flavor and Texture
Toasting buckwheat groats intensifies their nutty flavor and creates a crisp, granola-like texture. The aroma becomes more pronounced and the groats retain their crunch, making them a superior alternative to soft, traditional granola. Their crunchy texture is a perfect contrast to creamy yogurt and juicy berries.
What others are reading
Greek Yogurt: Creamy Protein Powerhouse
Greek yogurt forms the creamy, protein-packed base of this dish. It offers several benefits:
- High protein content: Keeps you full and supports muscle recovery.
- Probiotics: Supports gut health and digestion.
- Low in added sugar: Especially when you start with plain, unsweetened yogurt and add your own fruit and toppings.
For those who are dairy-free, coconut or almond-based yogurts can be substituted easily.
Strawberries: Sweet, Tangy, and Packed with Vitamin C
Strawberries add natural sweetness, vibrant color, and an abundance of vitamin C to the bowl. Letting them macerate in syrup and salt draws out juice, heightening their flavor and providing a luscious sauce for your yogurt.
- Vitamin C: Just one cup provides more than 100% of your daily requirement.
- Antioxidants: May help fight inflammation and strengthen immunity.
- Low calories, high flavor: Makes strawberries a perfect topping for healthy bowls.
Almonds: Nutrition & Crunch
Sliced almonds add satisfying crunch and a dose of healthy fats, vitamin E, and plant-based protein. They also contribute to heart health and sustained energy throughout the day.
Maple Syrup: Natural Sweetener
Pure maple syrup is used to gently sweeten both the buckwheat-almond blend and the berries. Unlike refined sugar, real maple syrup brings trace nutrients and a unique, caramel-like flavor.
- Rich taste: Just a little syrup offers a big impact.
- Lower glycemic impact: Compared to refined sugar, maple syrup causes less dramatic spikes in blood sugar.
Storage and Make-Ahead Tips
- Almond-buckwheat groats can be stored in an airtight container at room temperature for up to 10 days.
- Keep yogurt and berries refrigerated and assemble just before serving for the best texture.
- If you make extra groats, they are delicious on oatmeal, smoothie bowls, or enjoyed as a standalone snack.
Why Try This Bowl?
| Feature | Benefit |
|---|---|
| High protein (from Greek yogurt & almonds) | Supports satiety, muscle growth, and energy |
| Rich in antioxidants (from buckwheat & strawberries) | Supports cellular health |
| Low added sugars | Better for heart health & blood sugar |
| Complex carbohydrates | Slow energy release |
| Crunchy, creamy, juicy contrasts | Enhanced eating experience |
FAQs: Frequently Asked Questions
Can I use other types of groats?
Buckwheat groats work best for this recipe due to their crunch and flavor, but you can experiment with millet or quinoa groats. Adjust toasting and baking time as needed.
Are buckwheat groats gluten-free?
Yes, buckwheat is naturally gluten-free, making it suitable for people with celiac disease or gluten intolerance.
Which yogurt is best?
Plain Greek yogurt is ideal due to its creaminess and protein content. Dairy-free alternatives such as coconut, almond, or soy yogurt also work well.
How long can I store the almond-buckwheat groats?
Up to 10 days in an airtight container at room temperature. Ensure they are fully cooled before storage to retain crunch.
Can I make this recipe vegan?
Yes! Use plant-based yogurt in place of dairy yogurt, and ensure your maple syrup is vegan.
What other fruits can I use?
Besides strawberries, try mixed berries, sliced peaches, plums, or even banana. Adjust the syrup based on the sweetness of the fruit.
Expert Tips for Success
- Use parchment paper: Makes for easy cleanup and helps the groats bake evenly.
- Let the groat mixture cool completely: This ensures maximum crunch and prevents clumping.
- Watch the groats during toasting and baking: Because of their small size, they can quickly go from toasted to burned. Shake or stir often and keep an eye on progress.
- Double the recipe: If you love crunch, make a double batch of the almond-buckwheat groats for more topping throughout the week!
Serving Ideas Beyond Yogurt Bowls
- Sprinkle over oatmeal or porridge for an extra crunch boost.
- Add to smoothie bowls along with your favorite fruit and seeds.
- Layer in parfaits with yogurt and seasonal fruit for a show-stopping brunch.
- Munch as a nutty granola snack on the go.
Final Thoughts
This yogurt bowl with strawberries and almond-buckwheat groats is a celebration of flavor, nutrition, and texture. It’s adaptable, delicious, and sure to become a staple in your healthy breakfast or snack routine. Whether you eat it post-workout, on a slow weekend morning, or as a quick afternoon pick-me-up, it delivers both satisfaction and nourishment with every bite.
References
- https://www.prevention.com/food-nutrition/recipes/a46003811/yogurt-with-strawberries-and-almond-buckwheat-groats-recipe/
- https://www.goodhousekeeping.com/food-recipes/a44653658/almond-buckwheat-granola-with-yogurt-and-berries-recipe/
- https://flymetotheveganbuffet.com/almond-buckwheat-granola-clusters/
- https://www.momskitchenhandbook.com/crunchy-buckwheat-granola/
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