Have enough of rice, potatoes and pasta? Try these little seeds with their inimitable flavor of the „Galettes Bretonnes“ (savoury thin pancakes made with buckwheat flour from the Brittany Region in France). They can be used in salads or in warm dishes.
Buckwheat is sometimes called black wheat, although buckwheat actually isn’t a wheat, as it isn’t a grass. Before it is shelled, the seed is covered in a dark envelope, which is where it’s name comes from, but in reality, it is part of another botanical family, the one of rhubarb and sorrel. It is considered a pseudo cereal, as it is very rich in carbohydrates.
Buckwheat has a lot of benefits, one of which is that it does not contain any gluten. Therefore, it is very much appreciated by the gluten-free eaters. It contains a large quantity of soluble fibers, which improves digestion and a flat belly. So if you tend to inflate easily, you have every reason to try it out!
Ideal before your work-out
Another buckwheat benefit is for sports people. As said, it can be used in salads, with vegetables, in porridge or as pancakes. It is just about as caloric as any other starch product, but it contains far more vitamins, minerals, proteins, antioxidants and almost no fat!
As it is satiating and it has a low glycemic index, it is a very interesting nutrient before making a Long-term effort. Before doing your work out in the morning, you could, for example, prepare your breakfast with a buckwheat pancake, some cocos milk, red fruit and a banana.
Buckwheat contains tryptophan, an amino acid, which is linked to a good mood and positive energy.
Benefits for the heart
Thanks to all these benefits, buckwheat might just be considered The Healthiest Grain! With it‘s low glycemic index carbohydrates and it’s soluble fibers, it is a great help for you if you need to watch your cholesterol and glucose level. In Asia, it is well known for being rich with rutin, an antioxidant that protects from heart diseases. Also, it contains vitamin B, vitamin E, vitamin K, magnesium, thiamine, betaine, calcium and potassium
In what forms can we find it?
- In Flour:
utilize about 25% of buckwheat mixed with normal flour, as it does not rise by itself
It can be cooked, just like rice, for 12 minutes with twice it’s quantity of water
- In Kasha:
these are the shelled and grilled seed. You can cook it for a couple of minutes and add it to a salad or raw vegetables
- In Soba:
a traditional meal from Japan. They look like dark grey spaghetti and should be cooked in exactly the same way as normal spaghetti
- In flakes:
you can cook them in a soup or a porridge or add them to your muesli bowl, together with other flakes.
On a salad:
slice an avocado and add some green salad. Sprinkle some kasha on it, add some olive oil and a bit of lemon juice
With smoked salmon:
cook buckwheat in water, let is cool down. Serve with a green salad with smoked salmon, chopped dill, small dices of cucumber, chopped green onions and a dressing of olive oil and lemon juice.
put seeds of kasha in a bowl with almond milk and strawberries. Perfect for a grab and run breakfast with loads of energy
Shrimps (for 4 persons):
- 300 grams of buckwheat
- 300 grams of cooked shrimps
- 1 Ts of chopped dill
- 1 pink grapefruit
- 1 avocado
- 1 lemon
- 1 Ts of soy cream
cook the buckwheat in water for 12 minutes and let it cool down. Dress the plate with the buckwheat, the shrimps, chopped dill, small parts of grapefruit, small parts of avocado.
For the dressing mix the juice of 1 lemon with the soy cream. Add salt and pepper.
Mushroom-risotto (for 4 persons):
- 2 Ts of olive oil
- 1 onion
- 250 grams of white mushrooms
- 200 grams of buckwheat
- a cube of vegetable broth
- 1 liter of water
- 2 Ts of Parmesan cheese
Heat 1 Ts of olive oil in a saucepan and cook 1 chopped onion and 250 grams of cleaned and chopped mushrooms until they turn slightly golden. Put the pan aside.
Put 1 liter of water in a pan with the cube of vegetable broth. Wait until the water boils and turn the heat down.
Heat 1 Ts of olive oil in a saucepan and add 200 grams of buckwheat. Add some vegetable broth to the pan and keep stirring it frequently, adding broth every time the buckwheat has absorbed the liquid. Keep doing this for about 15 minutes until the buckwheat is well done. Add the onions and mushrooms and sprinkle with some Parmesan cheese.
Tip: you can add other vegetables like zucchini, carrots or eggplant to the risotto as well. Cook them in some vegetable broth broth first for a delicious result
Pancakes (La galette Bretonne – for 10 pancakes):
For the batter:
- 330 grams of buckwheat flower
- 1 egg
- 2 Ts of oil
- 75 cl of cold water
- 1 pinch of salt
Put 330 grams of buckwheat flour and the salt in a bowl and mix it. With a whip, add the water bit by bit until getting a smooth and thick batter. Add the egg for a nice coloration to the pancakes when baking. Let is rest in the refrigerator for 1 or 2 hours.
Put a bit of oil in a flat pan that you wipe out with some kitchen-paper. Wait until the pan gets fairly hot and add the batter with a ladle into the pan. Cook one side until it gets a golden color and turn it for another minute on the other side.
Buckwheat pancakes are great with ham, cheese and a fried egg (add them in the pan on the pancake and fold the pancake in the middle), with smoked salmon and light cream or just with some salted butter.
We often do pancake evenings at home, my children love it! We usually prepare the buckwheat pancakes for the main course and we make some batter for white pancakes for desert!
Did you know?
Buckwheat hulls are used as a filling for pillows, also known as Sobakawa. These are traditional Japanese pillows known for improving proper head and neck positioning, spinal alignment and easing tension. This helps you get better sleep. As your posture is better, your airways can be kept open better and therefore it can help reducing the snoring.
It is a great alternative for people with allergies as buckwheat hulls are hypoallergenic and they are dust mite resistant as they provide a good airflow and they stand heat better than synthetic filling.