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.

ingredients

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

method

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.