Buckwheat is actually a seed and is not related to wheat at all hence it is 100% Gluten FREE and safe for people with celiac disease or gluten intolerance.

It belongs to a group of foods called pseudo cereals (seeds that are consumed as cereal grains).

Buckwheat grains are unique due to their blend of macro, micro, and phytonutrients and their consumption have been associated with various health benefits including reduced risk of cancer, obesity, diabetes and cardiovascular diseases (CVD) (Borneo & Leon, 2012; Li et al., 2018, Rasane et al., 2015). The observed health benefits have been attributed to their high content of dietary fibers such as β-glucan, functional protein, essential fatty acids, vitamins, and antioxidant phytochemicals, including high phenolic compounds (Flander and et al., 2007, Gangopadhyay et al., 2015).

Nutritional profile of buckwheat

“100g of buckwheat contains 145 calories, and being a seed it is naturally high in protein with around 5g per 100g. Buckwheat is low in fat with just 1.5g per 100g which is pretty much all unsaturated fat, and has about 27g carbohydrates but negligible sugar content making it a good low-GI alternative.

Buckwheat is high in magnesium with 100g providing 75mg – over 20% of the recommended daily intake. Magnesium is a mineral that helps support bone health and may also support energy levels.

Buckwheat is also a good source of fibre, with 1.5g per 100g, which supports a healthy digestive system. This fibre, together with the high protein content of buckwheat, can help improve blood sugar control, and weight loss as it helps to keep you fuller for longer.

Buckwheat also contains some micronutrients that support good health, including B vitamins, iron and zinc, but also a phytonutrient called rutin which research has shown to help reduce the risk of heart disease and diabetes.

It is also a good source of manganese which helps make and activate some of the enzymes in the body, including those we need to break down food, as well as copper which helps with the production of red and white blood cells”.(

How much per person?

A healthy daily portion of buckwheat for adults is around 100g. or half a cup.

It doubles in size when cooked or steamed, same as rice or many other grains.

How to Cook?

use 1:2 ratio if you like dried grains, or 1: 2,5 ratio if you prefer it in a porridge consistency.

Add one part of buckwheat groats to a pot, pour two parts of water, season with salt to taste and bring to the boil, then reduce heat and simmer for 10 min.

We love it adding a generous chunk of good quality organic butter and enjoy as it is. My husband loves it with sauerkraur, kids - with sliced of fresh pear or apple.

How to Roast?

Preheat oven to 140°C, scatter groats onto baking tray (do not overcrowd) and roast for for 15min. then mix groats with long wooden spoon and roast again for 15 min. Cool, store in a container in dry place. Sprinkle on foods, add to granola or make your own, cook or steam. Roasted buckwheat has more strong nutty flavour.

How to steam?

Set your steamer as per instructions, pour amount required of buckwheat into steamer and steam for 20min.

You can also mill raw or roasted groats in a powerful blender to have versatile and nutritious buckwheat flour.

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