Buchwheat Groats Scramble

strapazzare/scramble

April’s theme for for Ilva's and Joanna's (and Michelle, too) Heart of the Matter is healthy brunch. As I continue to get back into a regular eating schedule that is healthy, desperately wanting to get this poundage I have gained off, I find I need to get better at breakfast. Once the alarm goes off at 5, I only end up leaving myself and hour before having to leave for work, and honestly? Bananas and yogurt get really old, quick for me. Now? What can I make ahead of time and “grab and go” at 6AM. This Buchwheat Groats Scramble fits the bill. I made it yesterday, had a lot left over. I tested its reheat potential this morning and was pleased with the outcome. So, now I have a healthy breakfast/brunch recipe to keep on hand.

Why is it healthy?

The buckwheat groats, its main attraction, are an awesome source of goodness. One thing I didn't know, that I found out from one health food site, is “while many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens.” Who knew?

Buckwheat is extremely heart healthy. It contains nutrients that keep the blood a-flowin’ and the platelets from clotting too much. It also contains magnesium. “Buckwheat contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure-the perfect combination for a healthy cardiovascular system.” Woohoo!

But the oil…there’s oil in the dish.

True. And, all edible oils and solid fats are 100% fat. But we want “healthy fat”, which depends on the fat’s structure within the oil. I tend to use “plant” oils because their considered healthier, like olive oil and flax seed oil. But, they are also quite caloric, about 120 calories per tablespoon.

Recently, I have ventured into trying nut oils. I saw a recipe for macadamia nut oil, but have had trouble finding it, so I tried hazelnut oil I came across.

It was delicious! But, what makes it better than olive oil? Its monounsaturated fat levels are predominant (over polyunsaturated and saturated fats). Monounsaturated fat is a wanted fat because it supports the decrease the LDL cholesterol (the bad kind) and aids the increase the HDL cholesterol (the good kind). Hazelnut Oil has 76% Monounsaturated fat 14% Polyunsaturated fat, and 10% Saturated fat. Sounds good to me!

So all this heart healthy goodness is why I wanted to enter this Buchwheat Broats Scramble into this month's HOM. Its not a tasty as bacon and eggs, but its earthiness is satisfying.

Buchwheat Groats Scramble
Serves 2

1 ½ cups cooked buckwheat groats (Kasha)

2 tablespoons Hazelnut nut oil

½ cup onion, chopped

1 cup white button mushrooms, sliced

1 garlic clove, minced

Salt & (freshly ground) Black pepper, divided

1 tablespoon Italian Seasoning

2 large eggs1 tablespoon fat free milk

1 tablespoon green onion, chopped

Pour ½ cup of buckwheat groats into 1 ½ cups of boiling water. Cook, uncovered, stirring occasionally, for about 13 to 15 minutes or until tender. Rinse with cold water and let strain for at least 5 minutes. Place 1 ½ tablespoons of oil in a large nonstick skillet over medium heat. Once the oil is hot (not smoking), add the chopped onion and sauté for about 5 minutes or until translucent. Add the sliced mushrooms and sauté until lightly browned. Add the garlic, ½ the salt & pepper, seasoning, and the buckwheat groats. Cook these ingredients for about 2 to 3 minutes, stirring occasionally. Reduce the heat to low.

In a medium bowl, whisk the eggs with the milk and the remaining salt and pepper. Push the buckwheat mixture to one side of the skillet with your spatula,. Place the remaining oil in the center of the pan, and when it is heated, pour in the eggs. Cook until the eggs begin to set on the bottom. Stirring gently, carefully stir the eggs into the buckwheat mixture, trying not to break them up too much. When everything is heated through, 2-4 minutes, immediately with onion sprinkled on top.

If you like Kasha, Mushroom Kasha Burgers are tasty, too!