Good Afternoon and Happy Father’s Day Everyone!
I am wishing all of you Fathers out there a very happy and healthy day filled with lots of love and attention from those that care about you most.
Today I want to talk about the Beauty of Buckwheat! Despite its name, Buckwheat is not actually related to wheat and is technically a seed (a fruit seed) and serves as an excellent gluten-free substitute for other cereal grains and pastas. This is music to all my gluten-free friends out there who miss their grains and pasta.
Buckwheat is a nutritional powerhouse. It is high in both fiber and protein, magnesium, B vitamins and manganese.
Health Benefits of Buckwheat
- Helps with Weight Loss- makes the body feel fuller faster and acts as an appetite suppressant (woo hoo!)
- Lowers Blood Pressure- regular intake has been linked to lowering blood pressure
- Balances Blood Sugars- food made from buckwheat has been shown to lower blood glucose levels and insulin responses, especially when compared with similar foods made from refined wheat flour and is gluten-free!
- Heart Healthy– regular intake was shown to be associated with low cholesterol
A few of my favorite ways to eat buckwheat are:
Raw Buckwheat Porridge
- 2 cups raw hulled buckwheat groats soaked in water for minimum of 1 hour or overnight
- 1 1/4 cups unsweetened almond milk
- 2 tbsp chia seeds
- 1/4 cup maple syrup, honey, agave or to taste
- Pinch of kosher salt
- 1 tsp pure vanilla extract
- 1 tsp cinnamon
- Chopped fruit (I love to top mine with fresh blueberries, raspberries and strawberries but banana, kiwi, and stone-fruit are good too!)
- Chopped nuts and or seeds
- Coconut Flakes
- In a bowl, pour 2 cups of raw buckwheat groats and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.
- Place buckwheat groats in food processor or blender, along with the almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener of choice and cinnamon to taste
- Pour into bowls or mason jars. Makes about 4 – 1 cup servings, then add your desired topping. Enjoy! Leftovers will last for up to 3 days in the f fridge
I love Buckwheat Porridge! It is filling, nutritious and always gives my body a burst of energy.
I also love Soba Buckwheat Noodles. This is such a great alternative for pasta, especially for all my gluten-free clients.
Cold Buckwheat Soba Noodle Salad with Thai Ginger Sauce
- 1 pgk 100-percent buckwheat soba noodles
- 1/2 cup sunflower seed butter (or nut butter of choice)
- 1/4 cup brown rice vinegar
- 1 tablespoon maple syrup
- 1 tablespoon minced fresh ginger
- 2 teaspoon low-sodium soy sauce
- 1-2 cloves garlic, peeled
- 1 tablespoon lime juice
- 1 teaspoon fresh lime zest
- 1 cup red/orange/yellow bell peppers, thinly sliced
- 1 cup shredded carrots
- 1 cup shredded red cabbage
- 3 scallions, thinly sliced
- 2 tablespoon hemp hearts, optional
- Cook noodles in boiling salted water according to package directions. Drain and rinse under cold running water.
- Puree sunflower seed butter, vinegar, maple syrup, ginger, soy sauce, garlic, lime juice, lime zest in blender or food processor until smooth and creamy, adding two to three tablespoons of warm water to thin, if necessary.
- Toss together noodles, bell peppers, carrots, red cabbage, scallions and dressing mixture. Place in the refrigerator to chill for at least 1 hour before serving. Garnish with hemp hearts.
Give these recipes a try or share your favorite Buckwheat recipe with us. I am always looking for new ideas.
Have a great rest of your Father’s Day!
In Health and Happiness,