How To Cook Buckwheat

Why do bodybuilders eat buckwheat?  Because they “eat clean” to build lean muscle.  Buckwheat is a super-food, high in protein and fibre, rich in nutrients and antioxidants.  And, like most whole foods high in fibre, buckwheat has a low GI which means, it releases energy slowly and keeps you full for longer.  Consequently, it helps you lose weight, when eaten as part of a calorie-controlled diet.

Buckwheat is gluten-free. It is not a whole grain; it is a seed, completely unrelated to wheat, barley or rye.

What are the benefits of buckwheat?

1. It improves heart health, lowers cholesterol and blood pressure
2. Contains antioxidants which help fight against cancer
3. Provides highly digestible protein
4. High fibre content helps improve digestion
5. Low GI helps prevent diabetes
6. Gluten-free
7. Good source of vitamin B.

Buckwheat is an ancient food.  It knows its origins to Asia and is a staple in Russian cuisine – used as a breakfast cereal, in soups, salads and stews.  In the recent past, the versatility and nutritional benefits of buckwheat have become recognised in the Western world.  Buckwheat flour is used in making pancakes and muffins.

How do you cook buckwheat?

Buckwheat has a subtle nutty taste, but similar to quinoa, it benefits from being used with tasty ingredients for a boost.  I paired it with mushroom and kale and the result was great!

Here’s the recipe for you to try …

Serves 2

• one cup dry roasted buckwheat – rinsed
• one medium-sized onion – finely chopped
• three garlic cloves – crushed and chopped
• good pinch of dried, crushed chillies (optional)
• two tbsps olive oil
• 150grms mushrooms – wiped and quartered
• 150grms kale – rinsed, stalks removed and leaves torn in bite-size pieces
• 375ml vegetable stock (I used two tsps Swiss Bouillon powder dissolved in hot water)
• salt and pepper to taste

Method

Put the oil in a sauce pan and saute the onion until soft.  Add the garlic and chillies (if using).  Then add the mushrooms and kale leaves, stir and saute for two to three minutes.  Tip in the buckwheat, stir until the seeds are covered with the vegetable mixture. Add the hot stock, stir well and cover with a tight-fitting lid.  Bring to the boil, then turn the heat to low and simmer for 15-20 minutes or until all the water is absorbed. Turn off the heat and leave to stand for a few minutes. Remove the lid, season with salt and pepper to taste, fluff with a fork and serve.

Try it and leave me a comment to let me know how you got on.  It’s so quick and easy to make … and the result is amazing!  Enjoy …

My thanks go to:

• Dr. Axe Food is Medicine
• FormulaOZ