Buckwheat is a triangular brown kernel that is popular in many countries. In Japan it is found in soba noodles and in Eastern Europe as kasha.
Buckwheat is not actually a grain, but a seed. It contains a full complement of amino acids making it one of the best plant protein sources around. It is rich in magnesium and cholesterol-lowering fiber (up to 4.5 grams of fiber per 1 cup serving). Buckwheat is also a rich source of the flavonol antioxidants quercetin and rutin, which has been found to strengthen capillary walls preventing hemorrhaging in hypertensive people. These antioxidants are powerful in preventing heart disease.
Just like the other grains we’ve covered, in its whole form, buckwheat supplies 5.4 grams of protein per serving. Another interesting fact about this seed is that it is gluten-free so it is used in many products for people that have celiac sprue or a wheat allergy.
Here are some easy ways to incorporate buckwheat into the diet:
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Use it in place of rice, potatoes, or pasta
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Use buckwheat flour in baked goods and pancakes
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Cook fine buckwheat to eat as a hot cereal. (Add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes.)
One note, when you prepare buckwheat it should be rinsed thoroughly under running water before cooking – any dirt or debris should be removed.
Look for buckwheat in the bulk foods aisle at your grocery store and give it a try.
Rebecca
