Surprising facts about buckwheat

North Americans are most familiar with buckwheat in pancakes, which are made from the flour of the plant's seeds, or the soba noodles in Japanese cooking. But there is a lot more to this food choice and many different ways to get the healthy benefits of it.

Buckwheat is not a grain. In fact, it's not even related to wheat, though it is generally used as if it were. Buckwheat is a pseudocereal that is related to rhubarb or sorrel. The hulled and roasted seeds are commonly called groats or kasha, and can be boiled to make cereal, pudding or a side dish similar to bulgur. Since buckwheat is not actually a wheat, it is a good food option for those with gluten sensitivity.

When cooked, the buckwheat groats have a nutty flavour that goes well with lamb and strong-tasting vegetables like cabbage or broccoli. Typically, the dry groats are mixed with a beaten egg, sautéed briefly, then boiled in water. The protein in the egg white keeps the kernels from sticking together as the seeds expand and break their hulls. The amino acids from the egg combine with the amino acids in buckwheat to provide a complete protein dish. Discard the yolk if you want to avoid the fat and cholesterol from the egg.

A 125 millilitre (1/2 cup) serving of buckwheat groats or kasha contains about 90 calories, three grams of protein and 51 milligrams of magnesium, which is a mineral needed for proper energy metabolism. It also contributes 0.8 milligrams of iron. Sprouted buckwheat seeds are a nutritious and tasty addition to salads, stir-fried foods and other dishes. You can often find fresh unhulled seeds that you can sprout yourself at your nearest health food store.

Benefits 

• It is a good source of iron and magnesium.
• It is high in starches, protein and fibre.
• It's ideal for those on a gluten-restricted diet.

A drawback

• Whole kernels are prepared with mixed egg or egg white, which may cause an allergic reaction in those susceptible.

There are many ways to include buckwheat in your diet. The versatility of it and the strong health benefits make it an easy choice for those looking to eat healthier.