BUCKWHEAT - FACTSHEET

Buckwheat

Buckwheat is a seed that we eat like other cereals.  Despite the name it is gluten free.  It is high in protein, fibre, B vitamins, antioxidants and minerals.  It is a complex carbohydrate which means they will give your more energy, minimise cravings and make you feel fuller for longer. 

Potential Health Benefits

• blood sugar regulation and therefore help with managing diabetes

• blood fats and cholesterol moderation and therefore supporting cardiovascular health

• reducing inflammation, protecting against disease and cancer 

• good digestive health

• weight management

Uses

Buckwheat can be eaten as a grain like rice in salads for example but also as a flour that makes great gluten free pancakes (both savoury and sweet), waffles, biscuits, soba noodles and porridge.

Go Slow

If you have not eaten buckwheat before, start with a small portion and leave it a few days before you eat it again.  This will allow time for you to ensure your body does not react negatively to it.

How to Cook Buckwheat

• Rinse 1 cup of buckwheat groats in cold water.

• Add 1.5 cups of cold water with 2 tablespoons of butter and ½ teaspoon of sea salt into a saucepan.

• Cover and bring to the boil.  Stir once.

• Lower the heat and simmer for around 12-15 minutes

• Remove from the heat and leave for 5 minutes with the lid on.

• Fluff up and serve.  

Cooked / Uncooked Volumes

1 cup of uncooked buckwheat grouts make around 3 cups cooked.