Healthy Desserts

Raw Buckwheat Coconut Pudding

Raw Buckwheat Coconut Pudding- a wholesome, healthy and satisfying dessert.

The raw buckwheat pudding has been my favorite dessert during lately, because I need a filling, nourishing meal in the morning, but also want something that doesn’t burden my digestive system. This pudding is right what my body needs -– the perfect blend between a smoothie and a classic breakfast, easy to make, easy to digest and deliciously tasting. The texture has creaminess but there is still a slightly chunky side to give the satisfying feeling.

Maybe buckwheat is not your first choice when it comes to puddings and porridges, but if you step out a little bit of your oats-comfort-zone you will see there are other ingredients that make a great job at replacing oats. I use quinoa, black rice, amaranth, but buckwheat is the option I like most, because it gives a nutty flavor, it’s loaded with nutrients and is gluten-free. Also, you don’t lose any time at when preparing this breakfast – you can simply leave the buckwheat soak overnight and in the morning just through everything is the blender and that’s it! Raw, gluten-free and nourishing, that’s why I love the buckwheat puddings!

raw pudding ingredients

Buckwheat isn’t a cereal, but an edible seed of a plant related to rhubarb, that’s why it makes the perfect gluten-free replacement for rice and cereals in dishes like salads, risotto or puddings. Buckwheat is loaded with minerals (manganese, magnesium, copper, phosphorus) but also with fiber and flavonoids, making it an excellent ingredient for a nourishing meal. Flavonoids are phytonutrients that act like antioxidants and protect the cardiovascular system from bad cholesterol deposits and help maintaining blood flow.

raw coconut pudding recipe

The minerals in buckwheat maintain a healthy chemical exchange in the body cells membranes, and also assures an accurate transmission of the nerve signals to the brain. The insoluble fiber that buckwheat contain (about 18% of the RDA per one serving) contributes not only to a healthy digestion, but also reduces the risk of gallstones, because it accelerates the intestinal transit time for ingested foods and reduces the secretion of bile acids, which are among the primary causes of gallstones. The soluble fiber from buckwheat is also an ally in breast-cancer prevention, because it flushes out the oestrogen metabolized via liver and doesn’t allow it leak back in the bloodstream.

I love to pair buckwheat with coconut and fresh fruits for breakfast, because the nutty flavor of this gluten-free seed takes the pudding to a new level. I used mango because it is loaded with vitamin C, but you can use pretty much any fresh fruit. Add coconut milk for a velvet texture and top with mixed seeds for a healthy fat and extra minerals addition.

Raw Buckwheat Coconut Pudding- a wholesome, healthy and satisfying dessert.

Raw Buckwheat Coconut Pudding

  • Author: Ana-Maria
  • Yield: 2 1x
  • Category: Raw


  • 1 cup buckwheat, soaked overnight
  • ½ cup lite coconut milk (I use homemade *it doesn’t contain any additives or sugars)
  • 2 tsp raw agave nectar
  • 1 mango, peeled and cut in cubes
  • Mixed seeds and nuts, for topping


  1. Place the buckwheat, coconut milk and agave nectar in the blender and pulse to obtain a smooth paste.
  2. Distribute evenly into serving bowls, top with mango cubes and mixed nuts and seeds.
  3. Serve right away or pack to-go.

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