Buckwheat


For my first food post of 2020, I thought I would share a food that is surprisingly healthy, and very versatile as a base. You've heard of the ancient grains like quinoa and possibly farro, but I never see a big following of Buckwheat in the U.S.

In Eastern Europe buckwheat is one of the most popular grains next to rice, and for good reason. It has immense health benefits like:

promoting heart health, lowering blood pressure, improving digestion, and helping with weight loss. It also is high in fiber, high in protein, high in antioxidants, gluten free, and has a low glycemic index for pre-diabetic and diabetic diets.


Nutritionally, it has a lower carb and fat content than quinoa. Additionally it has a much higher antioxidant level!


I'm not saying buckwheat is 100% better than quinoa. Quinoa does have higher fiber, protein and vitamin levels. I think a balance between the 2 in your diet is significantly better than just quinoa. It also gives you variety for when you are all quinoa-ed out.


Now for the standard recipe. Note: Buckwheat is very similar to how you would cook rice.


STOVE TOP


Ingredients

- 1 cup of uncooked tossed buckwheat

- 2 cups of water

- 1/2 tsp of salt

- 2 tbsp of unsalted butter cut into 4-5 pieces



Directions:

1) Wash the grains well.

2) Add the grains to the pot with the water and salt and put a lid on the pot.

3) Bring water to a boil and then lower heat to a simmer.

4) When no water is left (18-20 mins), turn off the heat, add the butter on top, and cover the pot with a lid again.

5) When the butter is melted, fluff with a fork and serve!



INSTANT POT


Ingredients

Same as stove top, except water is now 1 1/4 cups not 2.


Directions:

1) Wash the grains well.

2) Add the grains to the instant pot with the water and salt and butter.

3) Close the instant pot, switch the venting to seal, and set to manual high pressure for 15 minutes.

Note: It will take ~10 minutes to come to pressure.

4) If the kernels look a bit dry after the instant pot, add a couple more pieces of butter and fluff with a fork!


WHAT TO EAT IT WITH?



Breakfast:


Buckwheat is delicious with a runny egg on top. It is super filling and keep you going until lunch time so you don't have to snack in between.