Cheap Superfoods: Buckwheat

Welcome to the first part of my new series ‘Cheap Superfoods’. In the coming weeks I’ll post several blogs about affordable superfoods that have many health benefits. Today I will start off with Buckwheat.

In the last weeks I have read a lot about these triangular seeds and it seems that they are really healthy and beneficial to prevent many illnesses. My first experience with buckwheat was in October last year while I was on a trip to Berlin. I ate lunch at the vegetarian restaurant Goodies (Awesome Place, you should go there) and I randomly chose a salad. It turned out to be a buckwheat salad with grilled veggies and grapes. I had to get used to the taste at first, but after a couple of bites I really enjoyed eating it. Nowadays I find myself experimenting with the seeds a lot—buckwheat pancakes with dark tahini and raspberry jam are my favorite.

What is buckwheat?

Many people think that buckwheat is a grain, but it is actuallly a fruit seed. The triangular-shaped seeds are gluten-free and often used as a substitute for rice or breakfast cereals. Originally from Asia and Northern-Europe the Dutch brought their ‘Bockweit’ to the US in the 17th century. Nowadays it’s an important ingredient in Russian and Polish kitchens.

Buckwheat is easy to grow and resistant to bad weather like heavy rain and cold , making this wonder grain  cheap to purchase. The distinctive, unique flavor is kind of nutty and perfect for  dishes like risotto, roasted vegetables and salads.

Health benefits

I was surprised to find out that buckwheat is very healthy. Here are  a few of the many benefits:

  • Buckwheat contains a lot of the flavonoid rutine. Rutine has anti-inflammatory properties and it helps to prevent cardiovascular diseases.
  • Buckweat contains manganese, phosporus, iron, sink, copper, vitamine B and magnesium. Magnesium has a calming effect on the blood vessels which means you’ll sleep better, you’ll feel less stressed and you’ll have a lower heartrate. Research also shows that people who lack magnesium are more likely to become overweight. It’s very interesting to read a bit more about magnesium so I advise you to Google it.
  • One cup of buckwheat contains 4,5 grams of fiber. This is very beneficial for women (and men) since fiber helps to prevent different kind of cancers, especially breast cancer.
  • It stabilizes the blood sugar so you feel satisfied for a longer period and experience less cravings. I personally feel much better after eating a breakfast with buckwheat than with oats. Try for yourself and find out.

Cooking with buckwheat

So here is the good thing: cooking with buckwheat is fun. Pancakes, overnight oats, porridge with fruit, risotto, salad—this  tasty seed can be used in many dishes and it is easy to prepare.

Keep the uncooked seeds stored in a dark and dry place. Buckwheat flour should always be kept in a closed box in the fridge. Always rinse the seeds well before usage. General preparation: Boil the seeds in a pot for about 25 minutes.

I’m full of inspiration to develop some new recipes with this superfood, and I will share three of them in the coming weeks (breakfast, lunch and dinner).

BTW. I’m really enjoying writing in English. It’s all very basic still, but I hope to improve my writing skills soon.

Have a great weekend!



2014-05-08T13:46:42+00:00Coaching, Winter|0 Comments

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