Buckwheat-Switch Your Whole Grains Up a Notch

This is the first of a series of posts meant to encourage eating a variety of whole grains. Whole grains, like vegetables, present unique nutrient profiles. Why eat a variety? Just as spinach offers different nutrients than cauliflower, oats afford different nutrients than popcorn. Variety is good!

Buckwheat is the only grain known to have high levels of the antioxidant Rutin that prevents LDL cholesterol from blocking the blood vessels. When buckwheat is on the list, it's almost always whole grain.

Buckwheat is not wheat. It is gluten free. Gluten free flours work best in muffins, cookies and pancakes.

  Buckwheat and Fig Fruitcake

Groats cook in the instant pot in 2 minutes. Let cooker naturally release pressure for 5 minutes. Buckwheat kernels take 20 minutes to cook on stove top. Mix 1 part hulled "groats" with 4 parts water.

Check the label on Soba Noodles to make sure they are all buckwheat.

Kasha is roasted buckwheat groats, the hulled and crushed kernels. To toast buckwheat groats, cook in a large dry skillet over medium high heat, stirring frequently, until brown and fragrant, about 5 minutes.

Greek Kasha Salad

(1 1/2 cups-Serves 3)

Heat olive oil in a non-stick cast aluminum pan.  Add shallots, pepper and celery.  Saute 2 minutes.
2 tablespoon shallots, diced
1/4 cup sweet yellow pepper, diced
2 tablespoon celery leaves and ribs, finely diced
1 teaspoon olive oil

Add garlic and seasoning.
1 clove garlic, crushed and minced
1/4 teaspoon Italian seasoning
3/4 teaspoon fresh minced oregano

Add dry kasha and water.  Bring to a boil;  lower heat and simmer until water is absorbed, about 8 minutes.
1/4 cup kasha
3/4 cup water

Stir in lemon zest and parsley.  Remove from heat.
1/2 teaspoon lemon zest
2 teaspoon parsley, minced

Refrigerate kasha mix.  Before serving, stir in zucchini, tomatoes, olives and dressing.
1/4 cup zucchini, diced
1/3 cup grape tomatoes, halved
1/4 cup black olives, sliced
1 1/2 tablespoon white vinegar
1 1/2 teaspoon lemon juice
1 teaspoon olive oil

Garnish with feta cheese.
1/3 cup crumbled feta.