Buckwheat – the amazing real food (and not a grain!)
A few attendees at my recent workshops have asked about buckwheat so I thought it needs a post of its own as it’s a pretty special food!
I grew up with buckwheat and have found it astounding that it is relatively unknown in Australia. In Russian it’s called ‘grechka’ meaning ‘of Greek origin’, so quite probably it came to Eastern Europe from Greece, although historically it was widely cultivated in China. This amazing plant is a seed and a relative of rhubarb and sorrel (officially classified as a fruit).
Despite the English name for it, it has nothing to do with wheat and is completely gluten free.
Buckwheat nutritional benefits
It’s a great carbohydrate source without the insulin impact. It is very filling. Studies show that it can benefit in management of diabetes, moderating the insulin response. Buckwheat contains good amounts of potassium, magnesium and manganese, important minerals that are really lacking in our diets.
It is also very rich in rutin, quercetin, lutein and zeaxanthin – all potent flavonoid antioxidants. A great source of good plant fibre as well as protein, it contains all essential amino acids.
Being gluten free and highly digestible, it is well tolerated even by those with digestive disorders.
How to store, prepare and enjoy buckwheat
Buckwheat flour should be stored in the fridge, while whole buckwheat grains can be stored in air-tight container in pantry. As usual, organic is best and every health food shop will have buckwheat.
Like all seeds and nuts (and grains and legumes) it needs to be soaked overnight to ensure any phytic acid is removed and nutrition is maximised (see this post for more info on phytic acid).
The easiest way to enjoy whole buckwheat grains is to cook up a ‘porridge’ and eat it as you would rice or quinoa (see recipe below). It has an earthy, nutty taste and is delicious!
I regularly cook buckwheat and top with meat/chicken/veg for a delicious school lunch in a thermos.
Check out my delicious buckwheat flour pancake recipe.
Buckwheat Porridge
Yummy warm buckwheat porridge
Ingredients:
- 3 cups raw buckwheat ‘grains’
- 3 cups liquid: preferably home-made chicken or beef/lamb broth, alternatively use filtered water
- 1/4 tsp sea salt for cooking and 1/2 tsp for soaking
- large knob of butter
How to:
- ‘Activate’ your buckwheat the night before by soaking it in a bowl of filtered water with the 1/2 tsp of salt
- Before cooking, rinse the buckwheat and drain
- Place in pot with broth or water and 1/4 tsp salt. Cook on low-medium heat, stirring occasionally for about 20 mins or until it looks and tastes like porridge! (It should be soft and not too firm to taste)
- Serve with big knob of butter!
For breakfast version, add fruit, nuts and a bit of wholefood sweetener such as molasses or maple syrup if desired.
For main meals, serve with chicken, fish, meat- whatever you like! and some sauerkraut on the side:)
Activated Buckwheat (‘Buchinis’)
Buchinis
Activated buckwheat is a great addition to your home-made muesli or used in crunchy snacks like ‘muesli’ bars.
How to:
- ‘Activate’ your buckwheat the night before by soaking it in a bowl of filtered water with a tsp of salt
- Rinse, drain and spread on an oven tray lined with baking paper
- Dry in oven at no more than 50◦C for 24-48h, until dry and crispy.
- That’s it! Done. Enjoy!
Do you cook with this super food? What’s your favourite way to enjoy it? let me know in the comments below, I’d love to know.
Maria
Share
Hello, can you activate buckwheat and after drying can you then turn into flour? Sorry new to all of this! Also activating soak overnight, dry for at least 12 hours?
Hi Charlotte, definitely. Make sure it’s very dry and then blend into flour. Soaking overnight is good, 24h is better. Drying time will depend on your dehydrator/oven, but it has to be done on low temp (60C) and at least 24h if you want to make flour as you can’t leave any moisture in. Hope that helps,
Maria
Some say you should sprout it too, what do you think?
Yes, Heidi, sprouting is highly beneficial of course! I usually don’t have the patience for it, but it’s a great practice if you can get into it!
Yum, Thanks Alison. I make a very similar ‘muesli’, the kids love it. What’s FOS powder? Thx!
Nice one Maria, spreading the word on my one exception “grain”. I soak mine for 2 days, with 1 water change. Then I dehydrate in my trusty old food dehydrator…one of the best purchases I ever made. Then mix it with activated nuts, and some coconut and cacao nibs; melt some FOS powder into some coconut oil and mix it all through then toast it very lightly on a tray in the oven. It makes a nice granola type of muesli, but I tend to use it as a post exercise snack, since I prefer hefty protein for breakfast.
I have found sprouted buckwheat flour on a few occasions, a find this makes amazing sourdough pancakes…
Great baby porridge! activate overnight then cook in bone broth for a long time until very soft for better digestion by baby- you can also blend it after cooking to make it super smooth and mix it with veggie purees or blended meat/chicken. Yummy baby food!
Thanks for this Maria – I’ve have a big bag of buckwheat staring at me in my pantry for the last month – had no idea what to do with it. Does it make for good baby porridge, should I activate it first … ?