10 Reasons to Include Buckwheat In Your Diet Plans

bowl of buckwheat seeds

The name buckwheat is misleading because it isn’t related to wheat at all. In fact, buckwheat isn’t a true grain, but rather the fruit of a leafy plant belonging to the same family as sorrel and rhubarb. It is often referred to as a pseudo-cereal, since the grain is used in ways similar to cereal grains. Its name comes from a Dutch word that translates as “beechwheat,” most likely a reference to the plant’s triangular fruits, which resemble beechnuts. Most of us are most familiar with buckwheat flour used to make the pancakes, crepes or noodles (Japanese Soba). Here are 10 reasons why you should give buckwheat a try:

  1. Buckwheat is high in fiber; good for those with constipation.
  2. The protein in buckwheat has all 9 essential amino acids (that the body cannot manufacture), making it closer to being a “complete” protein.
  3. Buckwheat is high in the amino acid lysine, which is used for tissue growth and repair.
  4. Buckwheat is gluten-free so this makes it suitable for those with wheat allergies.
  5. Buckwheat is rich in calcium, iron, vitamin E, and B vitamins, magnesium, manganese, zinc and copper.
  6. The magnesium in buckwheat, helps relaxes blood vessels; helps improve circulation, decrease blood pressure and reduce cholesterol.
  7. Buckwheat helps to stabilize blood sugar levels. Due to the slower breakdown and absorption of the carbohydrates in buckwheat, this helps to raise our blood sugar levels more evenly. This especially good for those suffering with diabetes by helping to control their blood sugar levels.
  8. Buckwheat is low in calories, good in helping to reduce fat accumulation.
  9. Buckwheat contains rutin, a chemical that strengthens capillary walls.
  10. Buckwheat being high in insoluble fiber, can help women avoid gallstones. It is also protective against childhood asthma.

Sources:
www.buckwheat.com.sg
www.whfoods.com

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Buckwheat Coconut Chocolate Cookies (Gluten Free/Vegan)

These cookies are free from eggs, dairy, oil, gluten and refined sugar! Still they are super yummy and even taste a little nutty! They’re made out of buckwheat flour, dark chocolate, maple syrup and coconut sugar. They also take no time to make and will perfectly satisfy your sugar cravings. […]

via Buckwheat coconut-chocolate cookies (Gluten-free, vegan, oil free, refined sugar free) — Penelope’s healthy opinion

Buckwheat with Sweet Potato & Chicken

cooked buckwheat easy

This is the perfect dish for those days when you are craving a warm meal. It is also a great idea to make if you have leftover chicken or meat. This dish consists of sweet potato, chicken, micro coriander, goats cheese, lime juice, spices, and cooked buckwheat. If you have never tried cooked buckwheat it is definitely worth it. I prefer buckwheat as an alternative to rice and sometimes even quinoa because it is much more hearty and I prefer the taste. […]

via Buckwheat for Lunch — chef material

How to Make Soba Noodles from Scratch

Soba is a type of thin Japanese noodle made from a combination of buckwheat and other type of flours (e.g. wheat flour). The buckwheat gives the noodles a slightly nutty taste. In Japan, it is served either chilled with a dipping sauce, or in hot broth as a noodle soup.

Soba noodles only have about half the calories and carbohydrates as compared to typical white flour pasta.

Soba contains all eight essential amino acids, including lysine, which is lacking in wheat flour. It is also a good source of nutrients like manganese, lean protein, carbohydrates and thiamine. Since buckwheat does not contain gluten, buckwheat noodles are a good choice for people following a gluten-free diet.

Commonly Asked Question: Why is my soba dough so crumbly and doesn’t come together?

The crumbly texture is quite common when working with an all buckwheat dough since it is gluten-free. That is one of the reasons why many homemade soba noodle recipes uses a combination of  wheat flour to make the dough easier to work with. It needs a binder, and using wheat flour for example helps it stay together a bit better. In traditional wheat breads, the binder is gluten, which is formed as the dough is being worked – it is that formation which makes the mixture a dough, rather than a wet paste or grit.

A dough made from just buckwheat flour and water will crumble easily. The binder produced this way is very weak and the noodles becomes very fragile, dries out and prone to coming apart easily. Making authentic soba noodles is an art form requiring years of experience to perfect.

Buckwheat Crêpe Cake with Chèvre and Cherries

Tablesetting of Sliced Crepe Cake with Cherries, Nuts, and Goat CheeseCooling Crepes and Butter

We were craving crêpes, but ended up with way too many (as we always do). This light and airy crêpe cake filled with lightly sweetened goat cheese and preserved cherries was the perfect solution. It’s so good you’ll be making crêpes just to be sure you have leftovers for this recipe.

via Buckwheat Crêpe Cake with Chèvre and Cherries — Katchers Kitchen

Chocolate Banana Buckwheat Bread (Vegan)

Fluffy, low-fat and without added sugar! Holy moly ! This cake, bread – whatever you wanna call it – tastes amazing. The texture and taste are unique because of the buckwheat, my mom and even my brother loved it. There is nothing “bad” in it. A completely healthy cake ( if you don’t go crazy […]

via Chocolate-banana-buckwheat bread (Vegan & healthy) — vegan & fit Lifestyle

Buckwheat & Oat Pancakes (Vegan + Gluten Free)

Turns out, I love buckwheat pancakes MORE than regular pancakes! I would never have known this unless I gave them a second chance. I think it’s important to give (most) things second chances. Especially when those second chances can be delicious. My favorite way to enjoy these Buckwheat & Oat Pancakes is to top it with vegan vanilla yogurt and berries. Have you ever tried yogurt on top of pancakes? To me, it tastes almost like icing. The pancakes in the pictures are topped with vanilla yogurt, blackberries and lemon zest. I have replaced unhealthy wheat pancakes with nutritious buckwheat pancakes and it’s all thanks to second chances.[…]

via Buckwheat & Oat Pancakes (Vegan + Gluten Free) — Vegan Duck Soup

Super Buckwheat Brownies

I manipulated Cutterlight’s brownie recipe to be GF with buckwheat flour and coconut sugar. Yes- it is still sugar and sweet and maybe a notch less on the glycemic index. Works for me.

I used Valrhona cocoa powder and their 70% Andoa Noire feves and Guittard’s organic 74% wafers. Both lightly chopped. I buy my chocolate by the kilo from Chocosphere. The base is buckwheat flour, almond flour and butter, eggs and oil (I did coconut, avocado and sunflower). You’ll likely want to fold in the nibs and goji berries so they don’t burn. You can mix everything but nuts, chocolate and berries, up together in one bowl, then fold those in.

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via Super buckwheat brownies — Wendy’s Place