buckwheat

Buckwheat porridge

Posted on by Kirsty Healey

20160218_084839

Buckwheat, like amaranth and quinoa is a seed – therefore it doesn’t contain wheat and is gluten free.  It’s also full of fibre, and minerals.  However it is low in protein (3.4%) and higher in carbs.  Interestingly, it is low to medium on the glycemic index, so its suitable for diabetics…..and its alkalizing so its good for cleansing and detox.

In animals, buckwheat protein has been found to be effective in lowering blood cholesterol (14, 15), suppressing gallstone formation (16, 17) and reducing the risk of colon cancer (13).

In order to increase protein availability, just like any other seed, by sprouting, digestibility is increased (next time!)

Vitamins and Minerals

Buckwheat Groats

Buckwheat is richer in minerals than many common cereals, such as rice, wheat and corn (5).

However, buckwheat is not particularly rich in vitamins.  Here are the most abundant minerals found in common buckwheat:

  • Manganese: Found in high amounts in whole grains, manganese is essential for healthy metabolism, growth, development and the body’s antioxidant defenses.
  • Copper: Often lacking in the Western diet, copper is an essential trace element that may have beneficial effects on heart health when eaten in small amounts (19).
  • Magnesium: When present in sufficient amounts in the diet, this essential mineral may lower the risk of various chronic diseases such as type 2 diabetes and heart disease (20).
  • Iron: Deficiency in this important mineral leads to anemia, a condition characterized by reduced oxygen-carrying capacity of the blood.
  • Phosphorus: This mineral plays an essential role in the growth and maintenance of body tissues.

Compared to other grains, the minerals in cooked buckwheat groats are particularly well absorbed.  This is because buckwheat is relatively low in phytic acid, a common inhibitor of mineral absorption found in most grains (6).

 

Buckwheat porridge

My new fav porridge!!  I love buckwheat because it produces a creamy porridge, especially using the soy milk.   To up the protein, I just add a tablespoon of LSA!

Recipe adapted from deliciously ella.com  (Serves 2)

1 cup of buckwheat grouts

2 cups of homemade almond milk (I subbed in 1 cup rice milk, 1 cup soy milk)

1 cup of water

1 T brown rice syrup (or bettasweet or sweetener of your choice) (optional)

2 T dessicated coconut (optional)

1 tsp cinnamon

1 tsp vanilla extract

Soak buckwheat groats overnight. The next morning, rinse thoroughly. Put the buckwheat and cinnamon into a pan with one cup of boiling water, allow this to heat for a couple of minutes. Once the water is absorbed add one cup of almond milk and stir well. Allow it to keep cooking and gradually add in the second cup of almond milk when it’s needed – don’t let the buckwheat run out of liquid ever. It should take about 20 minutes to cook completely, at which point stir in your sweetener, vanilla and coconut.

Top with a tablespoon of LSA.  Mine is served with a sliced golden queen peach from Mum’s tree -yummo!

Ella’s recipe also adds in banana’s and almond butter which makes this porridge creamier.  You can see her original recipe here.

 

References

Deliciously Ella

Authority Nutrition  (I unashamedly copied and pasted from this article)

The healthnut & her Mum (& Sprouted grain porridge)

Posted on by Kirsty Healey

Suffice to say that more times than not, my Mums ventures into the kitchen when I’m cooking typically earn a grimace and wrinkled nose rather than a delighted grin.  So this week has been an interesting one, as I announced there were no cooking duties for Mum while we launched into a roadtrip/lakeside bach holiday. 

I’ve had to tone down my extreme health-nuttyness and Mum’s got to try some new ingredients!

This morning Mum had scrambled (free range eggs).  They were scrambled with a tablespoon of coconut cream and some parsley and served with an avo, capsicum and spring onion, lemon juice side.

image

I decided to embark on a sprout porridge.  I had soaked amaranth, buckwheat and quinoa overnight, disposed of the water and left them to sprout.  Because its so warm here, the quinoa sprouted within a day.  The amaranth and buckwheat needed a bit more time but I decided I needed porridge this morning. 

Sprouting makes seeds and grains far more digestible as it disposes of the phytic acid.   Phytic acid is the component that allows seeds and grain toremain dormant and be stored dry for long periods.  Once the seed has access to water and warmth, the seed sprouts and all of the energy is released.  Phytic acid chelates important minerals and prohibits essential enzymes required for protein digestion…ie: its important for those with low stomach acid to avoid phytic acid!

Sprouted grain porridge:

Buckwheat, amaranth, quinoa – sprouted

Combine with water to cover about 1 cm above the grain/seeds.  I added about 3 T of coconut cream.  This is optional.  You could replace part of the water with milk of your choice.  I added a tablespoon of powered stevia/eurythritol (Betta Sweet), a swirl of brown rice syrup and a handful of blueberries.  I simmered this for about 20 minutes until the porridge thickened and threatened to stick to the bottom of the pot.

I served with finely diced pineapple.

image

Buckwheat oat pancakes (gluten, lactose and sugarfree – low fructose)

Posted on by Kirsty Healey

image

Mum and I are about to set out on a ROADTRIP!  Woohoo!!  So sustenance required!!

This recipe was one I made in home economics at primary school!  But I’ve subbed out the flour, milk and sugar to make it lactose, gluten and refined sugar free and low fructose!!  You could sub the butter out for any nut butter and replace the egg with a chia egg to bind.

Buckwheat produces a naturally drier pancake however the fats compensate for this.  Buckwheat is a fabulous gluten free flour – one of the most alkalizing and highly beneficial for bloodtype A’s (me), who thrive on an agrarian diet high in carbohydrates, low in fat.

Enjoy!

Recipe  (makes 7 good sized pancakes)

1/2 cup rolled oats
1/2 cup milk of your choice
1/2 cup buckwheat flour
2 tsp aluminium free baking powder
1/2 tsp himalayan salt
2 T grassfed butter
1 egg
2 -3 T brown rice syrup
1/2 tsp xanthan gum (optional)
Coconut oil to cook

Blueberries:
3/4 cup blueberries
1 T brown rice syrup

Combine rolled oats and milk and let stand for 5 minutes.  Add flour, salt, egg and sugar and stir.  Add melted butter.  Sprinkle xanthan gum in top and stir in quickly without overstirring. Cook in coconut oil.  Serve loaded with the blueberries and more brown rice syrup.