Buckwheat?.. But not wheat at all! Look to this gluten free seed as an alternative to rice or oatmeal. Buckwheat is not even a grain. It is a fruit seed related to rhubarb, yet has the texture and filling aspect of grains, thus making it a suitable and delicious gluten free alternative. It is also loaded in fibre with 5 grams per 1 cup serving. The good news keeps getting better…. It is a complete protein! YESSS.. This means it containins all nine essential amino acids, including lysine (usually the amino acid that is lacking in most veg proteins), making it an excellent vegetarian protein and fiber source! Hooura.. for all of you vegetarians who are finding beans & rice or quinoa a little redundant to satisfy your proper protein intake.
buckweat salad

 

 

 

 

 
Buckwheat’s beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. Researchers have found that buckwheat intake was associated with a lower ratio of LDL cholesterol (the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol).

Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure- the perfect combination for a healthy cardiovascular system.

So now enjoy your buckwheat- either as a grain/rice/quinoa substitute, in a salad, or as a gluten free hot breakfast cereal to start off your day on the right foot. The possibilities are endless!

Try my recipe below for a simple delicious veggie protein packed meal. Note that it also contains miso which is a complete protein in itself. It is an unfermented soy product, which is key when looking for soy as a healthy protein alternative. Also look for the organic kind as soybean crops are very heavily sprayed with chemical herbicides

MISO GINGER TOASTED BUCKWHEAT SALAD

Ingredients

  • 1 cup buckwheat groats
  • 1½ cups water
  • 2 tablespoons red miso paste
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon rice vinegar
  • 1 tablespoon dark sesame oil
  • 1 tablespoon grated ginger
  • 2 cloves garlic, minced
  • ¼ teaspoon red pepper flakes
  • 1 tablespoon honey
  • 2 cups kale, chopped (or broccoli florets can work if not a kale fan)
  • 2 scallions, minced
  • ½ cup walnuts or pecans, toasted
  • 1/4 cup dried cranberries

Directions

  1. In a small, heavy saucepan, heat the buckwheat groats over medium-high heat. Swirl the groats in the pan, toasting them until they are crackling, hot to the touch, and fragrant, about 5 minutes. In a wire-mesh strainer, wash the hot buckwheat quickly and drain thoroughly. (note you can also buy already toasted buckwheat in stores, referred to as “kasha”. In that case you can forego this step and go right to boiling below)
  2. Put the 1½ cups water in the pan and bring to a boil. Add the buckwheat, return to a boil, cover tightly, and reduce the heat to the lowest setting. Cook for about 20 minutes, until all the liquid is absorbed (*keep an eye to make sure it doesn’t overcook as it can stick to or burn the bottom of the pan)
  3. Take the pan off the heat and let stand for 5 minutes, then transfer the cooked grain to a bowl, cover, and let cool to room temperature.
  4. In a large measuring cup, whisk the miso, oil, and vinegar until smooth. Whisk in the sesame oil, ginger, garlic, pepper flakes, and honey.
  5. Pour the dressing over the cooled buckwheat along with the kale, nuts, cranberries and scallions. Toss to coat.
  6. You can serve immediately, or for even more flavour, put in fridge for 1-2 hrs to allow all ingredients to meld together before digging in.. Absolute deliciousness!