This week buckwheat has been the centre of my cooking and baking efforts.
Buckwheat is more known and used than for instance millet, probably we have all eaten buckwheat pancakes once or twice.
Although it may be known for just that of course it is much more versatile as an ingredient.
I always enjoy looking for new ways to use something as healthy and tasty as, in this case, buckwheat.
Buckwheat is more known and used than for instance millet, probably we have all eaten buckwheat pancakes once or twice.
Although it may be known for just that of course it is much more versatile as an ingredient.
I always enjoy looking for new ways to use something as healthy and tasty as, in this case, buckwheat.
First some information about this "grain";
Health benefits of buckwheat
Health benefits of buckwheat
- Buckwheat grains compose proportionately more starch than other similar seeds like quinoa and amaranth. 100 g seeds (grains) provide 343 calories. Its grains are moderate sources of energy. Calorie content of ts seeds may be compared to that of major cereals such as wheat, maize, rice and that of pulses like chickpea, mung bean, cowpea (black-eye pea), etc.
- The protein level in buckwheat grains is in the range of 11-14 g per 100 g; relatively less than that in quinoa and pulses. Nonetheless, it composes almost all of the indispensable amino acids at excellent proportions, especially lysine which is otherwise a limiting amino acid in grains like wheat, maize, rice, etc.
- Buckwheat seeds are very rich source of soluble and insoluble dietary fiber. 100 g provide 10 g or 26% of daily requirement of fiber. Fiber increase bulkiness of the food and helps prevent constipation problems by speeding up bowel movements through the gut. Fiber also binds to toxins and aid in their excretion through the gut and, thereby help protect colon mucusa from cancers. In addition, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption in the colon, thus help lower serum LDL cholesterol levels.
- Buckwheat is another gluten-free food source. Gluten is a protein present in certain grass family grains and may induce stomach upset and diarrhea in individuals with Celiac disease.
- The grains compose of several polyphenolic antioxidant compounds such as rutin, tannins and catechin. Rutin (quercetin rutinoside) is found to have anti-inflammatory, and antioxidant properties and help prevent platelet clot formation inside the blood vessels. Early laboratory studies suggest that rutin may offer a cure in hemorrhoids, and clotting disorders.
- Buckwheat grains have more B-complex group of vitamins than that of quinoa seeds, especially riboflavin (vitamin B2) and niacin (vitamin B3).
- Finally, buckwheat has more concentration of minerals like copper, and magnesium. Copper is required for the production of red blood cells. Magnesium relaxes blood vessels leading to brain and found to have curative effects on depression, and headache.
According to my information buckwheat is low fodmap but.......
my question is, being in the elimination phase of the low fodmap diet, is it truly gluten free?
Time for some googling!
Good news!
With its non-wheat status, buckwheat is safely gluten-free. Buckwheat and wheat are, come to find out, actually from completely different botanical families. Derived from the seeds of a flowering plant, buckwheat is not considered a grain or a cereal (though it may be called a pseudo-cereal—don’t let that scare you).
Buckwheat, in all of its gluten-free glory, is actually closely related to rhubarb. In addition, it is an excellent source of fiber and nutrients. In particular, buckwheat groats (the small, triangular seeds), when cooked, offer 17 grams of dietary fiber or 68% of the daily requirement for a 2,000 calorie per day diet, as well as 22 grams of protein. (source: celiac.com)
Right, can't wait .........let's hit the kitchen and use some buckwheat (flour, groats, flakes, sprouted......anything goes!)
my question is, being in the elimination phase of the low fodmap diet, is it truly gluten free?
Time for some googling!
Good news!
With its non-wheat status, buckwheat is safely gluten-free. Buckwheat and wheat are, come to find out, actually from completely different botanical families. Derived from the seeds of a flowering plant, buckwheat is not considered a grain or a cereal (though it may be called a pseudo-cereal—don’t let that scare you).
Buckwheat, in all of its gluten-free glory, is actually closely related to rhubarb. In addition, it is an excellent source of fiber and nutrients. In particular, buckwheat groats (the small, triangular seeds), when cooked, offer 17 grams of dietary fiber or 68% of the daily requirement for a 2,000 calorie per day diet, as well as 22 grams of protein. (source: celiac.com)
Right, can't wait .........let's hit the kitchen and use some buckwheat (flour, groats, flakes, sprouted......anything goes!)
One of the things I really want to try is sprouting buckwheat.
Buckwheat is very easy to sprout and when sprouted it has added health benefits;
Sprouting takes a nut or seed that is dormant and brings it to life. You can watch as a food that has been sitting in a bag on a shelf for months begins to grow a little sprout and transforms. One of the easiest foods to sprout is buckwheat. Buckwheat becomes packed with live enzymes and vital nutrients when sprouted. (source: Foodmatters)
Sounds interesting!
Buckwheat is very easy to sprout and when sprouted it has added health benefits;
Sprouting takes a nut or seed that is dormant and brings it to life. You can watch as a food that has been sitting in a bag on a shelf for months begins to grow a little sprout and transforms. One of the easiest foods to sprout is buckwheat. Buckwheat becomes packed with live enzymes and vital nutrients when sprouted. (source: Foodmatters)
Sounds interesting!
How to sprout buckwheat
There are quite a number of sites with just as many varieties on how to sprout buckwheat.
I decided to jump in and simply try different batches!
This is the method that resulted in the nicest tasting "sprouts";
1. Take 1 cup of not roasted buckwheats grouts
2. Mix thoroughly with 3 cups of water
3 .Leave to soak for 30 minutes,then rinse until water is clean
4 The grouts can be left in the sieve and need to be rinsed thoroughly 3-4x a day
5. Cover with a kitchen towel and make sure the water can drain from the sieve.
6. Sprouts will appear after two days, the groats can be used immediately or stored in the fridge.
Make sure the buckwheat is completely dry before storing!
The buckwheat can be used in salads, added in with cereals and much, much more......
Like for instance:
I decided to jump in and simply try different batches!
This is the method that resulted in the nicest tasting "sprouts";
1. Take 1 cup of not roasted buckwheats grouts
2. Mix thoroughly with 3 cups of water
3 .Leave to soak for 30 minutes,then rinse until water is clean
4 The grouts can be left in the sieve and need to be rinsed thoroughly 3-4x a day
5. Cover with a kitchen towel and make sure the water can drain from the sieve.
6. Sprouts will appear after two days, the groats can be used immediately or stored in the fridge.
Make sure the buckwheat is completely dry before storing!
The buckwheat can be used in salads, added in with cereals and much, much more......
Like for instance:
Sprouted buckwheat -rise and shine- granola bar
Ingredients:
Directions:
-My rise and shine bar will need to be accompanied by a big cup of coffee though, other wise I may rise but will not shine ! ;)
- 1 1/2 cup sprouted buckwheat
- 1 cup puffed rice
- 1 cup puffed millet
- 1 cup nutbutter (I used 1/2 cup peanutbutter and 1/2 cup paranutbutter)
- 1 cup bananaflakes
- 1/4 cup butter
- 1/2 cup coconut oil
- rum and vanilla extract, cinnamon
Directions:
- Melt the butter, add in coconut oil, extracts and nutbutter and mix well
- Mix the dry ingredients mix and add the butter/oil mixture
- Combine and pour on a piece of aluminium foil
- Decide on how thick you want the bars to be,make sure to press hard when putting the mixture into shape otherwise it will fall apart when it's cooled off.
- Wait for it to cool down then put in the fridge until fully hardened out.
- Cut into bars and store in the fridge
- Rise and shine!
-My rise and shine bar will need to be accompanied by a big cup of coffee though, other wise I may rise but will not shine ! ;)
Now that I am limited in my choice of grains I cannot use oats in my recipes, so I tried using buckwheat flakes in sted.
Very tasty, a more nutty kind of flavor and a softer texture.
Try it you will like it!
Of course I can't write a blog about buckwheat without a buckwheat flour recipe.
Buckwheat pancakes are delicious but I also use the flour for cakes and bread, check out the bananabread recipes for ideas as well!
My advice would bethough to combine buckwheat flour with a different flour when baking bread or cakes or use a thin layer as in the next recipe.
Buckwheat can turn out to bequite dry to the taste or a bit overbearing.......not something we want to happen after we've worked hard on our kitchen creations, right?
Very tasty, a more nutty kind of flavor and a softer texture.
Try it you will like it!
Of course I can't write a blog about buckwheat without a buckwheat flour recipe.
Buckwheat pancakes are delicious but I also use the flour for cakes and bread, check out the bananabread recipes for ideas as well!
My advice would bethough to combine buckwheat flour with a different flour when baking bread or cakes or use a thin layer as in the next recipe.
Buckwheat can turn out to bequite dry to the taste or a bit overbearing.......not something we want to happen after we've worked hard on our kitchen creations, right?
Upside down cake ,buckwheat with a fruity top
Ingredients:
Directions:
Enjoy!
- 75 grams buckwheat flour
- 75 grams finely crushed nuts (macademia or brazil nuts when on elimination diet)
- 2 eggs
- 75 grams strawberry crushed
- 100 grams strawberries sliced
- 325 grams fresh pineapple sliced
- 150 grams butter,softened
- 1 tsp xanthan gum, baking soda and baking powder
- 1 tsp rum extract
Directions:
- Mix the flour, baking ppowder,baking soda, xanthan gum and nuts
- Mix the eggs, crushed strawberries,softened butter then add the rum extract
- Cover the bottomof a spring cake tin with parchment paper and butter the sides
- Use the pineapple and strawberry slices to cover the paper and top with flour mixture
- Bake in a pre-heated oven at 170 degrees celsius for 35 minutes
Enjoy!