Buckwheat

By Jennifer E. O’Brien

While the name might conjure up images of a spiky haired little rascal, buckwheat really packs a nutritional punch. Believed to have originally hailed from southwestern Asia, it spread west toward Europe and east toward central Asia. Japanese buckwheat, distinguished by large, brown seeds and large, arrow shaped leaves, is the most common variety grown in the United States. Rachel Lukasavige of Oldways (a nonprofit educational organization that promotes healthy eating) explains that despite its name, buckwheat is neither grain nor wheat. “It is a cousin of rhubarb. But with its nutrients, nutty flavor and appearance, it has readily been adopted into the family of grains.” It grows best in somewhat acidic, though well-drained soil. Because the buckwheat plant continues to bloom into the fall months, it is also an excellent honey source and many beekeepers plant it for just that reason. Naturally devoid of gluten, buckwheat can be eaten by those with celiac disease.

Nutritional Information

A one-cup serving has 155 calories and 4.5 grams of fiber. Along with providing fiber, cooked buckwheat is also a good source of several phytochemicals (natural plant compounds). According to Karen Collins, registered dietitian and nutrition advisor to the American Institute for Cancer Research, these compounds help to keep blood vessels healthy and provide antioxidants to protect heart health and lower cancer risk. Buckwheat is the only “grain” known to have high levels of the antioxidant rutin, which studies have proven can boost circulation and prevent LDL cholesterol from blocking blood vessels. In addition, that same one-cup serving will also provide you with 86mg of magnesium, 118mg of phosphorous, 148mg of potassium and 3.7mcg of selenium.

How to Prepare It

The majority of buckwheat grown in this country is milled, mixed with other grains to produce flour, and is best known for being used in pancakes. Buckwheat groats, however, can be cooked like rice or used as an alternative to oatmeal for breakfast. Kasha, the Russian term for whole roasted buckwheat kernels, is often combined with vegetables and herbs.

Sources

American Institute for Cancer Research, 2005. The New American Plate Cookbook: Recipes for a Healthy Weight and Healthy Life. Berkeley: University of California Press. United States Department of Agriculture. www.USDA.gov.

Quick Kasha Pilaf

Makes 4 servings. Per serving: 107 calories, 3g total fat (less than 1g saturated fat), 19g carbohydrates, 4g protein, 2g fiber, 305mg sodium.

2 tsp olive oil
1 small carrot, finely chopped
1 small onion, finely chopped
½ celery rib, finely chopped
½ cup kasha
2 cups fat-free reduced sodium chicken or vegetable broth
salt and freshly ground black pepper
2 TBS chopped flat leaf parsley, for garnish

(1) In a large, heavy pan or Dutch oven, heat the olive oil over mediumhigh heat.  (2) Add the carrot, onion and celery, and sauté for about 4 minutes, stirring occasionally, until the vegetables are soft.  (3) Add the kasha to the sautéed vegetables and stir for 1 to 2 minutes, until the kasha is fragrant and looks slightly darker in color.  (4) Pour the broth into the kasha, cover the pot tightly, and bring to a boil. Reduce the heat and simmer, covered, for about 10 minutes, until all of the liquid is absorbed. Turn the heat off and let the pilaf sit for 5 minutes. (5) Fluff the pilaf with a fork, season to taste with salt and pepper, and sprinkle with chopped parsley. Serve immediately.

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