Buckwheat (Fagopyrum esculentum Moench)
THE “BUCK” BEGAN HERE!
Did you know … Thomas Jefferson and George Washington were among the first Americans to grow buckwheat?
What’s the Story?
Contrary to popular belief, buckwheat is not a cereal grain but rather a fruit. It is a seed that is closely related to the rhubarb plant. The Dutch named it after the beechnut, which it resembles. There are several varieties of buckwheat but the most popular comes unroasted or roasted and is also known as “kasha”. Buckwheat also produces flowers from which bees make a dark, rich-flavored honey.
A Serving of Food Lore …
Buckwheat originated in central and western China and it was cultivated there in the tenth to the thirteenth centuries. The Crusaders brought it to Russia and Europe by the fourteenth and fifteenth centuries. It was first introduced to the United States by the Dutch in the seventeenth century, and has been used for human and animal consumption ever since. Buckwheat hulls are also used as filling in specialty pillows for the head, body and eyes.
Where Is Buckwheat Grown?
Japan is the main producer of buckwheat, followed by Russia, Poland, Canada, France and the United States. The three largest growers in the United States are Missouri, New York and Pennsylvania.
Why Should I Eat Buckwheat?
Buckwheat is high in fibre, magnesium, B vitamins and manganese. It contains flavonoids such as rutin, which helps lower bad cholesterol levels and maintain proper blood flow. Buckwheat has lignans, such as enterolactone, which may protect against breast cancer and heart disease. It contains the beneficial antioxidants vitamin E, tocotrienols, selenium, phenolic acids and phytic acid.
Home Remedies
The Chinese Army feeds buckwheat to its soldiers because they believe it gives them more strength and stamina. The Hopi Indians gave their women an infusion of the whole buckwheat plant to stop bleeding after giving birth.
Throw Me a Lifesaver!
Rats and mice who were fed buckwheat flour had lower cholesterol levels, less body fat and fewer gallstones than mice that were not fed buckwheat flour. Prematurely ageing rats that were fed buckwheat flour had improved immune cell function compared to those who didn’t consume it. A study done on diabetic rats found that buckwheat concentrate added to rat food decreased their glucose levels by 12 to 19 per cent after eating. And buckwheat studies with humans also are showing promise—for appetite control. A study in 2005 found that people felt fuller after consuming buckwheat compared to other grains.
Tips on Using Buckwheat
SELECTION AND STORAGE:
• Bulk buckwheat should be free from condensation, clumping or “webbing”, a sure indication of pest infestation.
• When buying prepackaged buckwheat, check the expiry date and make sure the bag is free of moisture.
• Buckwheat can be stored for up to a year in an airtight container if kept in a cool, dry place.
• Buckwheat flour should be kept in the refrigerator, where it will last a few months.
PREPARATION AND SERVING SUGGESTIONS:
• Buckwheat should first be rinsed under cold running water to get rid of dirt.
• To prepare, use one part buckwheat to two parts water. Bring buckwheat and water to a boil. Cover it and allow it to simmer for 20 minutes.
• Use buckwheat flour in combination with wheat or plain flour to make bread, muffins, biscuits and pancakes.
• Use cooked buckwheat as a hot cereal. Add berries, brown sugar or cinnamon for extra flavour. Add cooked buckwheat to salads and soups for added health benefits and flavour.
from Gluten-Free 101 by Carol Fenster
Servings: 12 (2 slices each) • Prep time: 15 minutes Cooking time: 40 minutes
This recipe contains seven powerhouse foods.
INGREDIENTS:
2 large eggs
6floz/175ml skimmed milk
2½floz/75ml canola (rape seed) oil
1 teaspoon vanilla extract
2 medium bananas, mashed ripe
6oz/150g Bob’s Red Mill gluten-free plain flour blend
2oz/50g cream of buckwheat cereal (Pocono brand by Birkett Mills)
5oz/150g brown sugar
1½ teaspoons xanthan gum
2 teaspoons baking powder
1 teaspoon salt
1 teaspoon cinnamon, ground
¼ teaspoon nutmeg, ground
1oz/25g walnuts, chopped
1oz/25g raisins
DIRECTIONS:
Preheat oven to 375°F/180°C. Generously grease 3 mini 5 × 3-inch nonstick tins. In a medium bowl, beat eggs, milk, oil, vanilla and bananas with electric mixer on medium speed until thoroughly blended. Add dry ingredients (flour through nutmeg) and blend thoroughly on low-medium speed. Gently stir in nuts and raisins. Transfer batter to prepared tins. Bake 35 to 40 minutes or until loaves are nicely browned. Remove from oven. Cool tins on wire rack for 10 minutes. Remove bread from tins and finish cooling on wire rack. Cut each loaf into 8 slices.
BREAK IT DOWN …
Calories: 250; Total fat: 10g; Saturated fat: 1g; Cholesterol: 35mg; Sodium: 300mg; Total carbs: 39g; Fibre: 3g; Sugar: 21g; Protein: 5g.