Monday, December 2, 2013
I think I have covered the nutritional value of buckwheat on previous posts. We have started eating the groats vs just the flour. A little hard for Abby to digest still, but on a good day if they are very tender she is doing pretty good with them. For as much as we love rice, we admit that the white rice Abby does best with, isn't a very stellar source of nutrition. When her gut is flared, we depend on it. When her gut is in good shape we are trying very hard to make sure that we push her a little to digest some good stuff. Buckwheat is a high fiber food which are notoriously hard for Abby to handle. A small serving on a good day though seems to be doing all right. Moderation is key for Abby.
We LOVE the flavor. As Abby says, "From your first bite,if you have never had it before, it is comforting,like eating something you are sure you had before, and cannot believe you found again!" Mild, nutty, it appeals to all 4 of us which really makes a hit for me.
From The Worlds Healthiest Foods website:
"Buckwheat is a very good source of manganese and a good source of magnesium, copper, and dietary fiber. Buckwheat contains two flavonoids with significant health-promoting actions: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine."
Easy Buckwheat Kasha
1 cup buckwheat groats
2 cups chicken broth/bone broth(water is fine)
1 diced onion
1/2 cup peas(or any veggy, mushrooms are frequently used)
1/2 teaspoon ground sage
1) Toast you your groats. In a large dry frying pan on med-high heat pour in the groats. Stir them around until they are "toasted" about 5 minutes. You will notice they kind of "pop" open.. nothing dramatic, but it becomes clear when they are done.
3)Throw everything into a saucepan. Cover with lid and cook till the groats have absorbed all the liquid- about 15-25 minutes.
You can throw anything in with the buckwheat. Treat it like you would rice,millet or quinoa.
We have toasted it and added to muffins, cookies, granola. We have roughly ground it with millet and teff and made a delicious hot cereal.