Did you know buckwheat isn’t related to wheat at all? It’s actually a grain-like seed from a flowering plant related to rhubarb, and it's completely gluten-free.

HISTORY

Buckwheat originated in Southeast Asia roughly 6,000 years ago before making its way to Europe, and then eventually to the rest of the world. In French cuisine, buckwheat flour is commonly used for crepes, and in Japan, it’s used to make soba noodles. The hulled seeds of the buckwheat plant, called groats, serve as a hearty grain substitute. The plant itself, with its heart-shaped leaves and white flowers, is valued by farmers for its short growing season, ability to thrive in poor growing conditions, and its use as a cover crop. Pollinators love these plants too; bees collect nectar from its flowers and produce a wondrous deep purple-coloured honey. As a nutritionist, I discovered buckwheat due to its health benefits.

BENEFITS

Buckwheat provides complex carbohydrates, minerals, protein, fibre, and flavonoids. It delivers a range of minerals like magnesium, phosphorus, manganese, and iron in a highly bio-available form. Buckwheat has a well-balanced amino acid profile that offers 6 g of high-quality plant protein in each quarter-cup serving. The fibre from buckwheat makes for smooth digestion and steady blood sugar levels.

These little heart-shaped seeds support—you guessed it—your heart! Eating buckwheat is associated with lower levels of LDL or “bad” cholesterol; you can thank the flavonoid rutin for these cardiovascular benefits. Rutin, also found in apples, citrus fruits, and green tea, works synergistically with vitamin C to maintain overall health. The antioxidant and anti-inflammatory effects of rutin help to maintain blood vessel elasticity, prevent hypertension, and decrease capillary permeability.

MINI ROUND-UP

• Buckwheat 

• Tamari 
• Toasted sesame oil 
• Peanut butter 

RECIPE: TOASTED BUCKWHEAT SALAD

Here’s a vibrant and refreshing dish—perfect for your next backyard barbeque. This recipe blends chewy toasted buckwheat with crunchy raw vegetables and the Thai-inspired flavours of cilantro and fresh ginger, tossed together in a creamy and slightly spicy peanut sauce.

INGREDIENTS

Salad 

• ½ c uncooked buckwheat groats
• 1 c water
• ¼ tsp salt
• 1 c grated red cabbage
• 1 c grated carrot
• 1 red bell pepper, finely chopped
• 3 green onions, sliced
• ½ c chopped cilantro
• ¼ c chopped peanuts

Spicy Peanut Dressing

• ¼ c natural peanut butter

• 2 tsp tamari 
• 1 Tbsp rice vinegar
• 1 Tbsp toasted sesame oil
• 2 Tbsp lime juice 
• ¼ c hot water
• 1 clove garlic, minced
• 1 tsp grated ginger
• ½ tsp cayenne pepper (optional)

INSTRUCTIONS

Cook the Buckwheat

1. Add the buckwheat groats to a sieve and gently rinse under cold water to remove any dust or debris.

2. Toast the groats in a dry skillet over medium heat for about 5 minutes, stirring frequently until lightly browned and fragrant. 
3. Add 1 c of water to a pot. Bring to a boil before adding the salt and toasted buckwheat. 
4. Cover and reduce to a simmer for 10 minutes or until the water is absorbed.
5. Remove from the heat, allowing the cooked buckwheat to cool down.

Blend the Peanut Dressing

1. Add all ingredients to a high-speed blender. Blend until smooth.

Put It All Together

1.  In a large serving bowl, combine cooked buckwheat, red cabbage, carrot, red bell pepper, green onion, cilantro, peanut, and spicy peanut dressing.

2. Toss and serve.