Grain Spotlight…Buckwheat!

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Photo credit: Ervins Strauhmanis

As more people have begun adopting gluten-free diets due to allergy, intolerance, or other health-related reasons, alternative grains have experienced a boost in popularity. One of these is buckwheat, which, despite the name, is not related to wheat at all. The “fruit” of the buckwheat plant is actually more like a sunflower seed, with one seed inside a hard outer hull. Buckwheat flour is made from the white, starchy endosperm, and kasha (or buckwheat groat, as it is sometimes called) is the hulled, crushed whole grain most commonly used in cooking. The flowers of the buckwheat plant are also very attractive to bees and are used to make a dark honey.

Like many grains, buckwheat is a good source of protein and fiber, providing about 5.7 grams of protein and 4.5 grams of fiber per cooked cup. Buckwheat is also high in manganese, a micronutrient needed for many chemical reactions throughout the body. Some studies have shown that diets containing buckwheat and other grains are linked to a lower risk of high cholesterol or high blood pressure. These effects are partly due to buckwheat’s supply of flavonoids, which act as antioxidants and also help to prevent excessive clotting of blood platelets.

 If you’re looking for a gluten-free alternative or just want to experiment with another nutritious grain, there are many ways to use buckwheat in cooking and baking. Buckwheat flour can easily be a substitute for regular white or wheat flour in muffins, breads, cookies, or as a thickener for soups and sauces. You can even grind your own at home using whole buckwheat and a spice or coffee grinder (ideally one with at least 200 watts of power, as buckwheat hulls are harder than other grains). The flour should always be stored in an airtight container in the refrigerator, while the grains can be stored in an airtight container in any cool, dry place. 

 The cooked grains can be used as a plain or seasoned side dish, as a hot breakfast cereal with milk, or as a replacement for rice given the similar texture and cooking methods. They’re an excellent addition to soups, cooked or cold salads, stuffings, stir-fries, or any other dish you would like to add some complex carbohydrates and protein to! 
 
Buckwheat can even be made into baby food: just thoroughly whisk together over low heat 1-2 cups of water for each 1/4 cup of buckwheat flour. For older babies or toddlers who can chew, try a kasha cereal by boiling 2 cups of water, adding 1 cup of kasha and returning to a boil, then reducing the heat to low to let the mixture simmer for about 15 minutes as you stir occasionally. This can be served on its own or easily mixed with fruit, fruit purees, or milk.
 
One of the most common uses of buckwheat around the world is for buckwheat flour pancakes. Here’s an easy, vegan, gluten-free recipe!
 
Vegan Gluten-Free Buckwheat Pancakes
1 cup buckwheat flour
1/2 cup white or brown rice flour
2 tablespoons ground flax
2 tablespoons baking powder
1/4 teaspoon salt
1 tablespoon date sugar (or other sweetener)
1 teaspoon cinnamon
2 cups soy milk (or other non-dairy milk)
1 teaspoon vanilla extract
 
1. Sift the buckwheat flour and mix together with all dry ingredients.
2. Add the milk and vanilla and mix well.
3. Let sit for about 10 minutes, then add any fruit or nuts as desired.
4. Pour about 1/4 cup of batter onto a greased griddle or pan and flip the pancake when bubbles form on the surface. Cook until golden brown on each side.
 
 
What’s your favorite way to cook with buckwheat?
 
 
Written by: Lauren Mesaros
 
Sources:
Recipe adapted from Helyn’s Healthy Kitchen

2 thoughts on “Grain Spotlight…Buckwheat!

  1. My kids really enjoy buckwheat in the form of kasha. After cooking the kasha in water, canned tuna or fried very ripe plantain is stirred in for any one of the 3 daily mealtimes.

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