Overnight Soaked Buckwheat Bowl with Apple, Walnut, and Cinnamon

General Xerophagy Published June 13, 2026

Raw buckwheat groats turn soft and pleasantly chewy after a night in cold water — no cooking, no oil, no heat. By morning you have a cool, nutty grain base that holds up to grated apple, crushed walnuts, and a heavy dusting of cinnamon. This is a strict-day breakfast that actually carries you to midday: buckwheat is a complete protein, and the walnuts bring fat and staying power without a drop of oil.

This recipe is built for the strictest fasting days as written — entirely raw, no oil, sweetened only with fruit and a little honey if your discipline permits it. On oil days you can stir in a spoon of tahini for extra richness; on fish days it stays exactly the same, since it needs no help.

FASTING LEVEL: Xerophagy (raw, no oil)
SERVINGS: 2
TIME: 5 minutes active, plus 8 hours (overnight) soaking

INGREDIENTS

- 1 cup (180g) raw buckwheat groats (not toasted kasha)
- 1 1/2 cups (360ml) cold water, for soaking
- 1 crisp apple, grated or finely diced
- 1/3 cup (40g) walnuts, roughly crushed
- 2 tablespoons raisins or chopped dates
- 1 teaspoon ground cinnamon
- Pinch of salt
- 1 tablespoon honey, optional (if permitted on the day)
- Juice of half a lemon

METHOD

1. Rinse the buckwheat groats thoroughly in a sieve under cold water until the water runs clear — raw buckwheat releases a starchy, slightly slimy film, and rinsing keeps the texture clean.

2. Place the rinsed groats in a bowl or jar, cover with the cold water, add the pinch of salt, and leave at room temperature or in the fridge overnight (8 hours minimum).

3. In the morning, drain off any unabsorbed water and rinse the groats once more. They should be soft, plump, and tender to the bite.

4. Stir in the lemon juice and cinnamon, then fold through the grated apple and raisins or dates.

5. Divide between two bowls, scatter the crushed walnuts over the top, and drizzle with honey if using. Eat cold.

NOTES

- Use raw (green or pale brown) buckwheat groats, NOT pre-toasted kasha — toasted groats won't soften properly by soaking alone.
- For oil days, stir 1 tablespoon of tahini into the soaked groats for a richer, creamier bowl.
- Swap the apple for grated pear or fresh berries depending on the season.
- Soak a double batch; it keeps 3 days in the fridge and improves as it sits.