I discovered buckwheat accidentally, in an organic food store, in New Zealand. I like exploring different foods and products on the shelves. There was this grain, that I had never seen before. I browsed to learn that it is gluten-free and healthy. Sprouting buckwheat groats is pretty simple. We'll see how.
What is Buckwheat?
For people like me, who don't know what buckwheat is; it is a pseudo-cereal (1). It means buckwheat is not a real grain. Also, it is not related to wheat as the name suggests. Buckwheat is a gluten-free pseudo cereal (2). Surprisingly, it is a complete protein like Quinoa with all the essential amino acids. Therefore, it is a wonderful choice for vegans and vegetarians.
Additionally, buckwheat has many health benefits and can act as a prebiotic (3). Hence, it is a good option for people with celiac disease (4) and gluten intolerance.
Is it okay to Eat raw Buckwheat?
Raw buckwheat is hard to digest. It may not suit everyone. Besides, you won't get all the nutrients from raw buckwheat. It is better to soak it before cooking. You can also sprout them. Sprouting helps to remove the anti-nutrients from buckwheat. This increases nutrient availability (Anti-nutrients are compounds that interfere with nutrient absorption). Sprouting makes buckwheat more digestible.
How to Sprout Buckwheat Groats?
Check if the buckwheat will sprout- it should not have been roasted. Buckwheat should be raw.
Soak the buckwheat groats overnight.
Drain the water in the morning and rinse it to remove the sliminess.
Leave it in a sprouting jar or tie it in a muslin cloth.
Rinse the groats many times during the day.
It should sprout in 2-3 days. On a hot day, the buckwheat sprouts faster.
Buckwheat Nutrition:
Good source of dietary fibre and protein. However, the protein is less than other pseudo cereals like amaranth or quinoa (6).
Good source of minerals like copper, magnesium and manganese.
Richest source of Rutin; Sprouted buckwheat has rutin (7). Rutin is a phytochemical, which can regulate blood glucose levels and improve lipid profile.
Buckwheat sprouts also have many antioxidants that may reduce inflammation and protect from cancer (8).
It also contains co-enzyme Q 10.
Animal studies show that buckwheat sprouts can reduce cholesterol levels. It lowered the levels of bad cholesterol (LDL, 9).
How can you use Buckwheat Sprouts?
Use it as a topping to cereals, salads, smoothie bowls or soups.
Add sprouted buckwheat to make a protein-rich fruit bowl. The buckwheat sprouts add a good texture.
Use it in sandwiches for a nutritious filling.
Make an instant chaat.
Buckwheat Groats Recipe - Chaat
Ingredients:
Buckwheat sprouts
Red onion - finely chopped
Chaat masala - to taste
Black salt - to taste
Cumin powder - a pinch
Coriander leaves- finely chopped
Instructions:
Add the sprouts to boiling water.
Turn off the stove, close it with a lid and let it be for 5 minutes.
To this add all the above ingredients and mix.
Squeeze fresh lime juice and serve.
If you want some tasty meal ideas, pop by our gut-friendly recipes in our collection.
How to Store Buckwheat Sprouts
You can keep buckwheat sprouts for 2-3 days. Alternatively, you can roast the buckwheat groat sprouts and store them in a container for a week. Grind this to a flour and use it in pancakes or pasta.
Buckwheat Groats Health Benefits:
These tiny powerhouses are not only delicious but also loaded with health benefits. You might have to rethink your pantry staples.
1. Heart Health:
Buckwheat groats are filled with heart-loving nutrients such as magnesium and fibre. Fibre can help lower cholesterol levels. It also supports your heart health.
2. Digestive Wellness:
Say goodbye to sluggish digestion! Thanks to their high fibre, buckwheat groats keep things moving smoothly in your digestive system. Therefore, it prevents constipation and promotes gut health.
3. Blood Sugar Control:
Keeping your blood sugar levels in check is important for overall health. Buckwheat groats can lend a helping hand with reducing blood sugar levels. Their complex carbohydrates release energy slowly. This helps to stabilize blood sugar levels and keep cravings at bay.
4. Nutrient Rich:
Don't let their small size fool you. Buckwheat groats are packed with essential vitamins and minerals like iron, zinc, and B vitamins. These nutrients are vital for energy production and overall well-being.
5. Gluten-Free Goodness:
For those with gluten sensitivities or celiac disease, buckwheat groats are a safe and delicious alternative. They're naturally gluten-free. Therefore, it makes them a versatile option to diversify your diet.
Ready to reap the rewards of buckwheat groats? From savoury salads to hearty breakfast bowls, the possibilities are endless. Incorporate this nutritious powerhouse into your meals and take your health to the next level! Find more gluten-free foods if you are eating a gluten-free diet.
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