Grain Spotlight…Buckwheat!

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

Wholesome Baby Food

World’s Healthiest Foods

Leslie Beck, RD

Sources of Plant Based Protein for Toddlers

Photo credit: Kenny Louie

As young eaters begin their transition from milk and smooth textures to a variety of finger foods, it doesn’t take long to notice a toddler’s preferences in terms of taste, temperature, and texture. During this transitional phase when many toddlers may only accept certain foods (don’t give up!), many parents worry about whether or not their child is getting enough nutrients. One common area of concern is protein.

Studies have shown that babies between 12 and 24 months of age typically consume about 14-19 ounces of breast milk or formula per day, accounting for about 50% of the baby’s nutritional needs. The amount of protein typically found per ounce of breast milk is almost 0.4 grams, meaning the amount found in those 14-19 ounces usually ranges between 5.3 grams and 7.3 grams. Children between the ages of one and three years old need 0.55 grams of protein per pound of body weight each day. So what do all these numbers and measurements come down to? Basically, if the average 28 pound toddler needs 16 grams of protein every day, he or she is getting just under half that amount from milk or formula, leaving the other half to solid foods.

So where can toddlers fulfill the rest of their protein needs? Meat or dairy aren’t the only sources of protein available for this job. Here are five plant-based, high-protein foods with a variety of flavors and textures for new eaters to choose from!

1. Green Peas
In only half a cup, green peas provide 4 grams of protein, plus lots of Vitamin C, Vitamin A, and other vitamins and minerals. Peas are a fun finger food and easy to serve cooked whole or mashed and added to other soft foods such as mashed potatoes.

2. Cooked Oatmeal
Each half-cup of cooked oatmeal provides about 3 grams of protein, as well as plenty of carbohydrates. Many parents begin with warm cereal like oatmeal to introduce babies to semi-solid foods, but one important tip to keep in mind is to avoid offering sweetened oatmeal initially. This will help prevent a “sweet tooth” from emerging early on, and will help baby try a wider range of foods before craving the sweet stuff.

3. Brown Rice
Brown rice provides about 2.5 grams of protein for every half-cup, making it a great source for toddlers who may love eating the fluffy or sticky grains off their fingers. It may get a bit messy, but brown rice can be a tasty complement to nearly anything!

4. Avocado
Every half-cup of avocado holds about 1.5 grams of protein, in addition to plenty of the healthy fats they’re famous for. Avocado is also quite versatile–it can be served in slices, mashed in a bowl, or blended with many other foods, including baked goods! (Just swap some or all of the butter in a recipe for avocado!) The slight sweetness and soft texture appeal to many first-time eaters.

5. Hummus
One little tablespoon of hummus provides 1.2 grams of protein, making it the most protein-packed contender per serving size on this list! To avoid potentially irritating baby’s system with pre-made hummus that typically includes garlic (which some gassy babies may be sensitive to), tahini (a sesame product that toddlers at risk for a sesame allergy should avoid), and spices, make your own at home by blending cooked chickpeas, a little olive oil, and any other veggie you like that baby can eat. Show your toddler how to dip crackers or other finger foods in, and he or she will be thrilled to imitate!

Written by: Lauren Mesaros

Sources:
Baylor College of Medicine
KellyMom
Parenting Science