A Whole Bowl of Wholefood (Buckwheat, Kale & Walnuts)


I remember when I was younger, it always seemed like a real treat to have a casual dinner which only required one bowl and one spoon to eat. Sometimes, we were even allowed to eat it from our laps while sitting in the livingroom. I still have a fondness for meals that you can consume easily with just a spoon and where each bite is reliably the same as the last one. There are some days when you just need something that predictable to end your day with.

Not only is this meal very comforting, its also exceptionally nutritious, with kale and buckwheat both being very good for the heart. Kale is the ultimate green vegetable filled with antioxidants, omega-3 fatty acids and natural anti-inflammatory substances. Its best to limit the cooking time of the kale as much as you can to just a few minutes, to maintain its maximum nutrition.



for the kale
600g mixed fresh kale, spines removed and chopped
2 tbsp walnut oil
4 tbsp walnuts, toasted
3 garlic cloves, crushed
2 tbsp tamari soy sauce

for the buckwheat
2 tbsp extra virgin olive oil
half a white onion
1 large yellow zucchini


1. add the oil and onions to a pot on a medium heat and stir until translucent
2. add the yellow zucchini and stir for 5 minutes
3. add the buckwheat, stir until mixed well, then cover with water and bring to the boil
4. reduce to a simmer and cook for 20-30 minutes or until cooked.
5. meanwhile, add the walnut oil to a pan with 2 tbsp water, add the tamari and garlic
6. add the kale and coat, cover the pan and leave for 5 minutes
7. serve the kale and buckwheat in a bowl and garnish with the toasted walnuts.

6 thoughts on “A Whole Bowl of Wholefood (Buckwheat, Kale & Walnuts)

  1. Pingback: Organic Whole Foods Kale Recipe « Healthfood Tips

    • Hello @backtowhatever! I am so delighted that you tried the recipe and that you liked it! That is the first bit of feedback I have had on my recipes on the blog so far, so THANK YOU so much. This meal is so tasty, especially now that autumn is here and there is a chill in the air! (as well as being very nutritious!) I am so glad that you enjoyed it. Take care, Phoebe

      • backtowhatever

        Well, I promised to try something and actually I’m planning to have that fig salad tomorrow 🙂 just go on with your recipes, I’m sure soon there will be a lot more feedback since that food is absolutely delicious!

      • Thanks! Thats great encouragement! I certainly will continue. let me know how that fig salad works out for you. They are at their absolute ripest and tastiest at the moment. As they are so plentiful in the market right now that they are also very cheap, so take full advantage of that!

      • backtowhatever

        I know, I just ate all of those which I bought today and after that I saw that recipe hahaha but tomorrow I’ll get some again 🙂

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