Healthy Buckwheat

Products with or made from buckwheat suitable for people who suffer from gluten intolerance. Read more interesting facts about buckwheat here!

Healthy buckwheat

Buckwheat looks like a grain and is often used that way, but it is not. From a purely botanical point of view, it belongs to the “knotweed” family, just like rhubarb, for example.

Products with or from the pseudo-grain are therefore suitable for people who suffer from gluten intolerance. Read more about it here!

What is buckwheat

The pseudo-grain probably originally came from China, but has also been growing here for centuries. Today it is mainly grown (and eaten) in Russia, but there are also many cultivated areas in Germany, for example in the Lüneburg Heath.

Buckwheat was a staple food in the Middle Ages that was supplanted by the potato. It is easy to recognize by the shape of the grains: they are triangular like tiny pyramids. It is rich in nutrients, 100 grams contains 71 mg of carbohydrates, 9.8 mg of protein and 1.8 g of fat.

The small grains provide 8 essential amino acids that the body cannot manufacture itself. The pseudo-grain does not contain any gluten, which is why you cannot bake with it.

It is therefore an ideal source of complex carbohydrates for people with celiac disease. It’s also packed with healthy fiber!

How do you use buckwheat?

Buckwheat is traditionally found in Polish and Russian cuisine. Like rice, it is served there as a side dish or prepared as grits. In Switzerland and northern Italy it is also ground into semolina and prepared like polenta.

In France, buckwheat flour is mixed into the batter for hearty thin pancakes. Buckwheat is also used in other countries in Europe, the USA and Asia, for example Japan.

Its taste is delicious, nutty and aromatic, a bit like “rice with hazelnuts”. It is ideal for savory and salty but also sweet dishes. It can also be used to make milk, which is an ideal source of protein for anyone who wants or has to do without cow’s milk.

Buckwheat milk


Buckwheat milk

You can buy the milk in organic shops and health food stores, but you can also easily produce it yourself. All you have to do is soak buckwheat with water at least overnight and let it swell.

The next day you pour off the soaking water and fill the swollen grains with fresh water in a blender. Grind everything as finely as possible, then pour the liquid through a cloth. Finished!

Buckwheat  milk contains some protein and can be used warm or cold like cow’s milk. Their nutty taste goes particularly well with muesli, pancakes and sweet mixed milk drinks.

Buckwheat risotto

Buckwheat “risotto”

It’s actually not a risotto, because there is already “rice” in the name. But you can make a very similar dish with buckwheat:

You need:

  • 200g buckwheat
  • 1 onion
  • 400ml vegetable stock
  • 500g mushrooms
  • 1 bunch of fresh parsley
  • 2 spring onions
  • 2 tbsp chopped hazelnuts
  • Thyme, salt, pepper, balsamic vinegar

First dice the onion, then brown in the frying oil. Just before the end of the roasting time, add the buckwheat and sweat with it. Then add the vegetable stock and simmer for about 20 minutes.

Meanwhile, fry the finely chopped mushrooms with the spring onions in a second pan and season with the spices.

Mix the cooked buckwheat with the vegetable pan and sprinkle with chopped parsley. Tasty and easy!

Buckwheat groats

In Russia the delicious side dish is called “Kascha”. You can make it yourself as a sweet or salty version. Buckwheat always swells about four times.

If you have 250g dry buckwheat seeds, you need 1 liter of liquid. For only 100 grams of buckwheat logically only 400ml of liquid

For sweet buckwheat groats, it is best to use milk (also buckwheat milk or buttermilk) and a little honey, for the salty variant, water with salt or vegetable broth. Buckwheat takes about 20 minutes to swell on a light heat, similar to rice.

You can mix a little liquid butter under the salty groats, the sweet variant is particularly tasty if you mix whipped cream under the cooled groats. The sweet grits are also tasty for breakfast with fresh fruit, the salty grits are a great accompaniment to vegetables and meat.

Buckwheat crisps

Buckwheat crisps is a delicious decoration over salads, desserts, cakes and muesli. To do this, simply roast the buckwheat dry in a non-stick pan until it turns golden brown.

In a closed jam jar it is ready to crunch as a crunchy crumble.

Buckwheat soup

Buckwheat soup

Buckwheat can be used like pearl barley or vermicelli in vegetable soups or meat broths. Only the cooking time is longer. Just let it trickle into the simmering soup like rice. After about 20 minutes, your vegetables and the buckwheat will be done!

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