Overview
According to Foods Kitchen Dictionary, buckwheat groats, or hulled buckwheat, are unroasted, whole, raw or white buckwheat kernels. Kasha refers to roasted groats, which have an earthy, nutty flavor. They have been eaten all over the world for centuries, usually cooked in broth into a cereal or porridge. Buckwheat groats are naturally low in fat and sodium, cholesterol-free and rich in complex carbohydrates.
Energy Nutrients
One cup of cooked, roasted buckwheat groats contains 155 calories, according to the USDA National Nutrient Database. The primary energy nutrient is carbohydrate, at 33 g, mostly in the form of starch. There is just 1.5 g sugar. Carbohydrates are the body's favored energy source.
The groats provide 4.5 g total fiber, or 18% of the Daily Value (DV) per FDA tables. According to MayoClinic.com, fiber is beneficial in lowering cholesterol and glucose levels, promoting normal digestion and aiding in weight loss by increasing satiety.
Buckwheat groats also provide 6 g protein per serving, which is essential in building and repairing body tissue. They contain only 1 g total fat and less than half a gram saturated fat.
Buckwheat groats are a fair source of several vitamins. They provide 8% DV for niacin, which helps the body release energy from carbohydrate, protein and fat during metabolism, according to the USDA. They provide 6% DV vitamin B-6, folate and choline. Vitamin B-6 helps use protein to build body tissues and aids in fat metabolism. Folate helps the body form red blood cells and aids in the formation of genetic material within all cells. Choline is important for normal functioning of cells, metabolism, brain and nerve function, memory and the transport of nutrients throughout the body. It is especially important for pregnant and lactating women. Buckwheat groats also provide small amounts of vitamin K, riboflavin and thiamin, with 4% DV.
Minerals
A one-cup serving of buckwheat groats is a significant source of magnesium, 21% DV. Magnesium is used in building bones, manufacturing proteins, releasing energy from muscle storage and regulating body temperature. Buckwheat groats also provide 12% DV of phosphorus and copper. Phosphorus has many roles-- building strong bones and teeth; releasing energy from carbohydrates, protein and fat during metabolism; forming genetic material, cell membranes and enzymes; and supporting nerve transmission. Copper aids in iron metabolism and the formation of hemoglobin and helps keep bones, blood vessels and nerves healthy.
Cooking Suggestions
Buckwheat groats can be cooked similarly to rice. Combine one part groats to two parts liquid, such as water, broth or juice. Bring to a boil, reduce heat to low and cover and cook 10 to 12 minutes. Buckwheat groats can replace rice or other grains in salads, soups or casseroles. They can also replace meat in dishes such as chili. Recipes are available for a variety of dishes, including breakfast cereal or muesli, vegetarian burgers, breads, casseroles, pilafs and chili.
Saturday, June 25, 2011
Friday, June 24, 2011
Health Benefits of Buckwheat
Buckwheat is the fruit seed of a plant originally from Asia. The triangular seeds from buckwheat can be used to make flour after being removed from the husk. Buckwheat flour has a strong, distinctive flavor and is often mixed with other flours to lend its distinctive taste to many baked goods. Buckwheat is also very attractive for bees which can produce a special kind of honey, dark colored and strong flavored.
Buckwheat groats are the hulled grains of buckwheat; they are nutritious but hard to chew, so they are often soaked and cooked. Roasted buckwheat groats are also known as kasha or kashi, especially in the United States.
Nutrient Contents: A half-cup serving of buckwheat groats
* Calories: 90
* Protein: 3g
* Magnesium: 51
* Iron: 0.8mg
Benefits:
* Buckwheat is rich in B vitamins as well as phosphorus, magnesium, iron, folate, zinc, copper and manganese.
* Buckwheat is a rich source of flavonoids.
* Buckwheat is high protein; the protein found in buckwheat contains the eight essential amino acids.
* Buckwheat is high in fiber. A single cup of cooked buckwheat groats contains over 4 grams of dietary fiber.
* Buckwheat is a good source of Alpha-Linolenic Acid, which is one of the two essential fatty acid that is important for good health.
* Buckwheat is a gluten-free alternative to grains.
* Buckwheat has a relaxing effect due to it high magnesium content.
* Buckwheat lowers glucose levels and is beneficial for managing diabetes.
* Buckwheat has been found to lower blood pressure and reduce cholesterol.
* Buckwheat has anti-tumor and tonic effects.
Culinary Uses of Buckwheat:
* Buckwheat flour is use by Americans to make pancakes. The Russians use buckwheat flour to make blini, a type of thin pancake.
* Buckwheat Flour is also mixed with whole wheat flour to make breads, muffins and biscuits.
* Japanese use buckwheat to make a type of noodle.
* The hulled roasted seeds, commonly called groats, can be boiled to make cereal, pudding and kasha a traditional porridge made from buckwheat groats is a popular food in Russia and the Middle East.
* Sprouted buckwheat seeds are nutritious and tasty addition to salads, stir fried foods, and other dishes.
Buckwheat groats are the hulled grains of buckwheat; they are nutritious but hard to chew, so they are often soaked and cooked. Roasted buckwheat groats are also known as kasha or kashi, especially in the United States.
Nutrient Contents: A half-cup serving of buckwheat groats
* Calories: 90
* Protein: 3g
* Magnesium: 51
* Iron: 0.8mg
Benefits:
* Buckwheat is rich in B vitamins as well as phosphorus, magnesium, iron, folate, zinc, copper and manganese.
* Buckwheat is a rich source of flavonoids.
* Buckwheat is high protein; the protein found in buckwheat contains the eight essential amino acids.
* Buckwheat is high in fiber. A single cup of cooked buckwheat groats contains over 4 grams of dietary fiber.
* Buckwheat is a good source of Alpha-Linolenic Acid, which is one of the two essential fatty acid that is important for good health.
* Buckwheat is a gluten-free alternative to grains.
* Buckwheat has a relaxing effect due to it high magnesium content.
* Buckwheat lowers glucose levels and is beneficial for managing diabetes.
* Buckwheat has been found to lower blood pressure and reduce cholesterol.
* Buckwheat has anti-tumor and tonic effects.
Culinary Uses of Buckwheat:
* Buckwheat flour is use by Americans to make pancakes. The Russians use buckwheat flour to make blini, a type of thin pancake.
* Buckwheat Flour is also mixed with whole wheat flour to make breads, muffins and biscuits.
* Japanese use buckwheat to make a type of noodle.
* The hulled roasted seeds, commonly called groats, can be boiled to make cereal, pudding and kasha a traditional porridge made from buckwheat groats is a popular food in Russia and the Middle East.
* Sprouted buckwheat seeds are nutritious and tasty addition to salads, stir fried foods, and other dishes.
Thursday, June 23, 2011
Buckwheat has nothing to do with wheat
Enjoying buckwheat pancakes for breakfast got me thinking about what buckwheat actually is. Is it a special kind of wheat?
Buckwheat is really a misnomer, as this plant is not even in the wheat family. Buckwheat is not a true grain, but is the fruit of a leafy herbaceous plant that is related to rhubarb, sorrel and dock. Because buckwheat is not related to wheat, it is gluten-free and can be tolerated by people who have a sensitivity to gluten or wheat.
Buckwheat originated in Central Asia, and food historians believe that it was eaten in China 5,000-6,000 years ago. Buckwheat spread throughout Eastern Europe and the Mediterranean by migrating tribes from Siberia and Manchuria.
In China, buckwheat was used as a bread grain, but in Europe, it was more commonly used to make porridge. German and Dutch settlers brought buckwheat with them when they settled in the New World in the 17th century. It is believed the name comes from a Dutch word that translates as “beechwheat,” as the triangular fruits resemble beechnuts.
Buckwheat is a complex carbohydrate and contains eight essential amino acids – lysine, leucine, methionine, isoleucine, tryptophan, threonine, phenylalanine and valine. In addition to being a good source of protein, buckwheat is an excellent source of iron and magnesium and a good source of niacin.
Several forms of buckwheat are available at market. Buckwheat flour is available in light, medium and dark varieties, depending on the kind of buckwheat the flour is milled from. The dark flour has the strongest flavor.
The most familiar form for eating buckwheat in the United States is pancakes made from buckwheat flour. If you don’t want to make buckwheat pancakes from scratch, pancake mixes are available. Besides being the main ingredient in blini, buckwheat is the primary ingredient in ployes, a crepe-like pancake eaten by French Acadians, also available in a mix. Buckwheat is also the major ingredient in Japanese soba noodles.
Buckwheat groats are the raw kernels of buckwheat and are triangular shaped. The groats can be hulled or unhulled. The unhulled groats still have their inedible black shell attached and are used for sprouting.
Hulled groats are available in two forms, white, or unroasted, and brown, which are roasted. White or unroasted groats have a mild flavor and can be substituted for white or brown rice in recipes. Brown, roasted buckwheat groats are also known as kasha, which can be whole or cracked into coarse, medium or fine granules. The groats are ground to make flour.
Buckwheat grits are also available. Often labeled as cereal or cream of buckwheat, grits are very finely ground white, unroasted groats and cook more quickly than whole groats and are usually served as a breakfast cereal or in a rice-pudding-type dessert.
When purchasing buckwheat flour, groats or grits, be sure they are fresh. Check the sell-by date if they are pre-packaged. If purchasing in bulk from open bins, be sure the product is not stale or has an off odor. After purchasing buckwheat products, store them in a tightly sealed container in a cool, dry place. For long-term storage, these products can be stored in the refrigerator or freezer.
If you are not familiar with buckwheat, you may want to try making buckwheat pancakes from scratch or a mix. Buckwheat groats (kasha) are available, usually in the same area of the market as tabbouleh, rice, cereal grain or pasta mixes. Kasha makes a great side dish at a meal in place of rice.
Here are some additional ideas on ways to include buckwheat in meals:
n Add buckwheat to soups and stews as a thickener.
n Add cooked kasha (brown groats) to burger or meatloaf mixtures.
n Combine cooked groats with canned tuna, chopped mushrooms, and a yogurt dressing for a main dish salad.
n Serve kasha instead of rice or in combination with brown, white or wild rice.
Some recipes that use buckwheat groats call for adding a beaten egg or egg whites to the groats before cooking. The addition of the egg helps to keep the grains separate as they cook so that the end product ends up with the consistency or texture of rice rather than oatmeal.
Buckwheat is truly an amazing food. It has been around for eons and been the basis for many dishes in numerous cultures. Give buckwheat a try. You will be glad you did.
Buckwheat is really a misnomer, as this plant is not even in the wheat family. Buckwheat is not a true grain, but is the fruit of a leafy herbaceous plant that is related to rhubarb, sorrel and dock. Because buckwheat is not related to wheat, it is gluten-free and can be tolerated by people who have a sensitivity to gluten or wheat.
Buckwheat originated in Central Asia, and food historians believe that it was eaten in China 5,000-6,000 years ago. Buckwheat spread throughout Eastern Europe and the Mediterranean by migrating tribes from Siberia and Manchuria.
In China, buckwheat was used as a bread grain, but in Europe, it was more commonly used to make porridge. German and Dutch settlers brought buckwheat with them when they settled in the New World in the 17th century. It is believed the name comes from a Dutch word that translates as “beechwheat,” as the triangular fruits resemble beechnuts.
Buckwheat is a complex carbohydrate and contains eight essential amino acids – lysine, leucine, methionine, isoleucine, tryptophan, threonine, phenylalanine and valine. In addition to being a good source of protein, buckwheat is an excellent source of iron and magnesium and a good source of niacin.
Several forms of buckwheat are available at market. Buckwheat flour is available in light, medium and dark varieties, depending on the kind of buckwheat the flour is milled from. The dark flour has the strongest flavor.
The most familiar form for eating buckwheat in the United States is pancakes made from buckwheat flour. If you don’t want to make buckwheat pancakes from scratch, pancake mixes are available. Besides being the main ingredient in blini, buckwheat is the primary ingredient in ployes, a crepe-like pancake eaten by French Acadians, also available in a mix. Buckwheat is also the major ingredient in Japanese soba noodles.
Buckwheat groats are the raw kernels of buckwheat and are triangular shaped. The groats can be hulled or unhulled. The unhulled groats still have their inedible black shell attached and are used for sprouting.
Hulled groats are available in two forms, white, or unroasted, and brown, which are roasted. White or unroasted groats have a mild flavor and can be substituted for white or brown rice in recipes. Brown, roasted buckwheat groats are also known as kasha, which can be whole or cracked into coarse, medium or fine granules. The groats are ground to make flour.
Buckwheat grits are also available. Often labeled as cereal or cream of buckwheat, grits are very finely ground white, unroasted groats and cook more quickly than whole groats and are usually served as a breakfast cereal or in a rice-pudding-type dessert.
When purchasing buckwheat flour, groats or grits, be sure they are fresh. Check the sell-by date if they are pre-packaged. If purchasing in bulk from open bins, be sure the product is not stale or has an off odor. After purchasing buckwheat products, store them in a tightly sealed container in a cool, dry place. For long-term storage, these products can be stored in the refrigerator or freezer.
If you are not familiar with buckwheat, you may want to try making buckwheat pancakes from scratch or a mix. Buckwheat groats (kasha) are available, usually in the same area of the market as tabbouleh, rice, cereal grain or pasta mixes. Kasha makes a great side dish at a meal in place of rice.
Here are some additional ideas on ways to include buckwheat in meals:
n Add buckwheat to soups and stews as a thickener.
n Add cooked kasha (brown groats) to burger or meatloaf mixtures.
n Combine cooked groats with canned tuna, chopped mushrooms, and a yogurt dressing for a main dish salad.
n Serve kasha instead of rice or in combination with brown, white or wild rice.
Some recipes that use buckwheat groats call for adding a beaten egg or egg whites to the groats before cooking. The addition of the egg helps to keep the grains separate as they cook so that the end product ends up with the consistency or texture of rice rather than oatmeal.
Buckwheat is truly an amazing food. It has been around for eons and been the basis for many dishes in numerous cultures. Give buckwheat a try. You will be glad you did.
Wednesday, June 22, 2011
How to Cook Buckwheat Groats
Buckwheat grain or groats are used in making different types of dishes, after being roasted. These roasted groats are popularly known based on the Russian name, kasha. When the whole wheat grains are roasted, a stronger favor is added to these in comparison to the unroasted groats. Buckwheat can be cooked using various methods used for cooking whole grains. People cook these grains by boiling, streaming as well as through absorption. Further, based on the type of buckwheat groats you have purchased, you have option to combine these methods to get the desired flavor and taste. You may have to soak these grains before cooking or even cook directly by adding some other liquids to the hot grains.
Instructions
1. You can prepare kasha through the boiling, steaming or absorption method by using roasted buckwheat groats. The hulled buckwheat can be purchase directly from the market after being roasted. But if you have got unroasted grains you will have to roast or toast the grains by placing these in the stovetop. Place a large skillet on the stove and add the buckwheat groats in small batches. Avoid adding any oil or fat and cook over medium high heat. While cooking, stir the groats continuously for 4 to 5 minute. You can roast these groats based on your desired flavor and taste. When the buckwheat grains are roasted properly, you can use these for preparing delicious and nutritious dishes.
2. Place a large skillet over medium heat and add enough oil to coat the pan completely. Add one cup of the roasted buckwheat groats. Beat one egg to the pan and stir it immediately into the roasted groats. Keep moving the grains and egg quickly to avoid the egg from congealing. Break up all the forms
3. Move quickly to prevent the egg from congealing into a large mass. The egg helps to keep the buckwheat groats from sticking together. Break up any clumps of egg and grain that may occur.
4. Keep stirring the mixture continuously till it becomes completely fry with the grains separated completely.
5. Now add two cups of the liquid to the fried mixture. You can add stock, broth or water based on your desired taste. Reduce the heat to low after adding the liquid and cover the pan. Allow the dish to cook for about 15 minutes or till the liquid is absorbed completely by the roasted buckwheat groats.
6. Remove the pan from heat and allow it to stand for about five minutes without removing the cover. Now use a fork to fluff the buckwheat grains and season with salt and pepper to your taste. You can add additional spices and seasoning to get the desired flavor.
7. Now the dish is ready to be served with rice like quality.
8. Some people use egg to prepare kasha, as it keeps the dish from becoming too much mushy. But others prefer to make the dish without using egg. So you can cook the buckwheat greats with our without egg based on your taste. Also, you can season the dish by using garlic, onion, and pepper as per your taste.
Instructions
1. You can prepare kasha through the boiling, steaming or absorption method by using roasted buckwheat groats. The hulled buckwheat can be purchase directly from the market after being roasted. But if you have got unroasted grains you will have to roast or toast the grains by placing these in the stovetop. Place a large skillet on the stove and add the buckwheat groats in small batches. Avoid adding any oil or fat and cook over medium high heat. While cooking, stir the groats continuously for 4 to 5 minute. You can roast these groats based on your desired flavor and taste. When the buckwheat grains are roasted properly, you can use these for preparing delicious and nutritious dishes.
2. Place a large skillet over medium heat and add enough oil to coat the pan completely. Add one cup of the roasted buckwheat groats. Beat one egg to the pan and stir it immediately into the roasted groats. Keep moving the grains and egg quickly to avoid the egg from congealing. Break up all the forms
3. Move quickly to prevent the egg from congealing into a large mass. The egg helps to keep the buckwheat groats from sticking together. Break up any clumps of egg and grain that may occur.
4. Keep stirring the mixture continuously till it becomes completely fry with the grains separated completely.
5. Now add two cups of the liquid to the fried mixture. You can add stock, broth or water based on your desired taste. Reduce the heat to low after adding the liquid and cover the pan. Allow the dish to cook for about 15 minutes or till the liquid is absorbed completely by the roasted buckwheat groats.
6. Remove the pan from heat and allow it to stand for about five minutes without removing the cover. Now use a fork to fluff the buckwheat grains and season with salt and pepper to your taste. You can add additional spices and seasoning to get the desired flavor.
7. Now the dish is ready to be served with rice like quality.
8. Some people use egg to prepare kasha, as it keeps the dish from becoming too much mushy. But others prefer to make the dish without using egg. So you can cook the buckwheat greats with our without egg based on your taste. Also, you can season the dish by using garlic, onion, and pepper as per your taste.
Tuesday, June 21, 2011
Warm Up with Buckwheat
With colder weather on the way, you may be looking for warming foods to stave off that winter chill. Why not try buckwheatbuckwheat? It's an excellent winter food because it aids circulation and is warming to the body.
Buckwheat is nutritious as well. It's a good source of protein and is especially high in the amino acid lysine. Buckwheat is also extremely high in calcium and a good source of B-complex and E vitamins.
The Whole Family
Warm Up with Buckwheat
by Cathe Olson
With colder weather on the way, you may be looking for warming foods to stave off that winter chill. Why not try buckwheatbuckwheat? It's an excellent winter food because it aids circulation and is warming to the body.
Buckwheat is nutritious as well. It's a good source of protein and is especially high in the amino acid lysine. Buckwheat is also extremely high in calcium and a good source of B-complex and E vitamins.
Article continues below
Don't worry if you're on a wheat free diet. Buckwheat is not related at all to wheat - and it's gluten free. In fact, it's not even a grain. Buckwheat is actually a fruit, but is usually classified as a grain because it's prepared and eaten like one. Buckwheat groatsgroats can be toasted and cooked with water to make kashakasha. Buckwheat flour is a delicious addition to pancake and bread batters but because it is very heavy, it is best to combine it with other grains. Japanese soba noodles are also made from buckwheat.
Here are a few recipes to get you started with buckwheat.
Crunchy Buckwheat CerealCereal
Here's a cold breakfast cereal you can feel good about. It is easy to make in advance and will keep in your refrigerator for days. It's delicious sprinkled over fruit, too.
* 2 cupscups raw whole buckwheat groats
* 2 tablespoons maple syrup, brown rice syrupbrown rice syrup, or agave nectar (optional)
* 1/4 cup nut or seed butter (almond butter, tahini, etc.)
Preheat oven to 300ºF. Spread buckwheat on large baking sheet. Bake for 20 minutes. Stir buckwheat around a bit. Roast for 15 to 20 minutes more until golden. Immediately mix hot buckwheat with sweetener and nut or seed butter until buckwheat is coated. Cool. Store in covered jar in refrigerator. To serve, place 1/2 cup of cereal in bowl, cover with milk. Add fresh or dried fruit if desired.
Makes 4 servings
Basic Kasha
Buckwheat is a hearty and warming grain, making it ideal for damp, cold days. Never rinse buckwheat because it will become sticky.
* 1 1/2 cups whole buckwheat groats
* 3 cups boiling water or vegetable stock
Place buckwheat groats in pot. Toast about 5 minutes over medium heat until golden and aromatic. Pour boiling water over buckwheat. Cover and simmer 20 minutes, or until water is absorbed.
Makes 6 servings
Kasha, Potato, and Carrot CasseroleCasserole with Mushroom GravyMushroom Gravy
* 1 cup raw whole buckwheat groats
* 1 tablespoon olive oil
* 1 onion, diced
* 2 potatoes, diced
* 2 carrots, diced
* 1 tablespoon minced fresh thyme, or 3/4 teaspoon dried
* 3/4 teaspoon sea saltsea salt
* 1/4 teaspoon black pepper
* 1 1/4 cups boiling water
* 1/4 cup minced fresh parsley
Preheat oven to 350ºF. Oil a 2-quart casserole dish. Toast buckwheat in dry skillet until golden. Pour into casserole dish. Heat oil in skillet over medium-low heat. Add onion and sauté 5 minutes. Stir in potatoes and carrots. Sauté 5 minutes. Pour vegetables into casserole dish. Sprinkle salt and pepper over vegetables. Pour boiling water into dish. Cover and bake 30 minutes or until water is absorbed and potatoes are tender. Fluff with fork. Sprinkle parsley over top.
Makes 6 servings
Mushroom Gravy
* 1 tablespoon olive oil
* 1 small onion, diced
* 1 cup sliced mushrooms
* 1 clove garlic, minced
* 1 tablespoon nutritional yeast flakes
* 1 tablespoon flour
* 1 cube vegetable bouillon or vegetarian chicken-flavored bouillon
* 1 1/2 cups potato cooking water or water
* Sea salt and black pepper to taste
Heat oil in saucepan. Stir in onion, mushrooms, and garlic. Sauté 10 minutes over medium-low heat until mushrooms are juicy and onion is soft. Stir in nutritional yeast and flour until mushrooms are coated. Add bouillon and liquid. Bring to boilboil and simmer, stirring occasionally, until gravy thickens (about 10 minutes). Season to taste.
Makes 2 cups
Buckwheat is nutritious as well. It's a good source of protein and is especially high in the amino acid lysine. Buckwheat is also extremely high in calcium and a good source of B-complex and E vitamins.
The Whole Family
Warm Up with Buckwheat
by Cathe Olson
With colder weather on the way, you may be looking for warming foods to stave off that winter chill. Why not try buckwheatbuckwheat? It's an excellent winter food because it aids circulation and is warming to the body.
Buckwheat is nutritious as well. It's a good source of protein and is especially high in the amino acid lysine. Buckwheat is also extremely high in calcium and a good source of B-complex and E vitamins.
Article continues below
Don't worry if you're on a wheat free diet. Buckwheat is not related at all to wheat - and it's gluten free. In fact, it's not even a grain. Buckwheat is actually a fruit, but is usually classified as a grain because it's prepared and eaten like one. Buckwheat groatsgroats can be toasted and cooked with water to make kashakasha. Buckwheat flour is a delicious addition to pancake and bread batters but because it is very heavy, it is best to combine it with other grains. Japanese soba noodles are also made from buckwheat.
Here are a few recipes to get you started with buckwheat.
Crunchy Buckwheat CerealCereal
Here's a cold breakfast cereal you can feel good about. It is easy to make in advance and will keep in your refrigerator for days. It's delicious sprinkled over fruit, too.
* 2 cupscups raw whole buckwheat groats
* 2 tablespoons maple syrup, brown rice syrupbrown rice syrup, or agave nectar (optional)
* 1/4 cup nut or seed butter (almond butter, tahini, etc.)
Preheat oven to 300ºF. Spread buckwheat on large baking sheet. Bake for 20 minutes. Stir buckwheat around a bit. Roast for 15 to 20 minutes more until golden. Immediately mix hot buckwheat with sweetener and nut or seed butter until buckwheat is coated. Cool. Store in covered jar in refrigerator. To serve, place 1/2 cup of cereal in bowl, cover with milk. Add fresh or dried fruit if desired.
Makes 4 servings
Basic Kasha
Buckwheat is a hearty and warming grain, making it ideal for damp, cold days. Never rinse buckwheat because it will become sticky.
* 1 1/2 cups whole buckwheat groats
* 3 cups boiling water or vegetable stock
Place buckwheat groats in pot. Toast about 5 minutes over medium heat until golden and aromatic. Pour boiling water over buckwheat. Cover and simmer 20 minutes, or until water is absorbed.
Makes 6 servings
Kasha, Potato, and Carrot CasseroleCasserole with Mushroom GravyMushroom Gravy
* 1 cup raw whole buckwheat groats
* 1 tablespoon olive oil
* 1 onion, diced
* 2 potatoes, diced
* 2 carrots, diced
* 1 tablespoon minced fresh thyme, or 3/4 teaspoon dried
* 3/4 teaspoon sea saltsea salt
* 1/4 teaspoon black pepper
* 1 1/4 cups boiling water
* 1/4 cup minced fresh parsley
Preheat oven to 350ºF. Oil a 2-quart casserole dish. Toast buckwheat in dry skillet until golden. Pour into casserole dish. Heat oil in skillet over medium-low heat. Add onion and sauté 5 minutes. Stir in potatoes and carrots. Sauté 5 minutes. Pour vegetables into casserole dish. Sprinkle salt and pepper over vegetables. Pour boiling water into dish. Cover and bake 30 minutes or until water is absorbed and potatoes are tender. Fluff with fork. Sprinkle parsley over top.
Makes 6 servings
Mushroom Gravy
* 1 tablespoon olive oil
* 1 small onion, diced
* 1 cup sliced mushrooms
* 1 clove garlic, minced
* 1 tablespoon nutritional yeast flakes
* 1 tablespoon flour
* 1 cube vegetable bouillon or vegetarian chicken-flavored bouillon
* 1 1/2 cups potato cooking water or water
* Sea salt and black pepper to taste
Heat oil in saucepan. Stir in onion, mushrooms, and garlic. Sauté 10 minutes over medium-low heat until mushrooms are juicy and onion is soft. Stir in nutritional yeast and flour until mushrooms are coated. Add bouillon and liquid. Bring to boilboil and simmer, stirring occasionally, until gravy thickens (about 10 minutes). Season to taste.
Makes 2 cups
Monday, June 20, 2011
What Are the Benefits of Buckwheat Groats?
Overview
Although buckwheat groats are often used for hot cereal or ground into flour, they are not a cereal grain or type of wheat. Instead, buckwheat groats are the fruit seed of the buckwheat plant. Because of this, buckwheat is an excellent alternative to wheat for those with celiac disease or wheat allergies. You can use cooked buckwheat groats as a hot cereal or as an alternative to rice or barley.
Calories and Protein
One cup of cooked buckwheat groats contains 155 calories. Like most hot cereals, the majority of the calories in buckwheat groats come from carbohydrates. However, buckwheat groats do contain a small amount of protein. One cup contains 5.7 g, which supplies more than 10 percent of the daily value for adults. Protein assists with the growth of your muscles. The amino acids in protein also help you make neurotransmitters, which are necessary for proper brain function.
Do you have Dandruff? Let Head & Shoulders help find the Right Shampoo for you,find out more facebook.com/head&shoulders_PH
Sponsored Links
Fiber
One cup of buckwheat groats contains 34 g of carbohydrates, most of which are the complex carbohydrates starch and fiber. One cup contains 4.5 g of fiber, which supplies 16 percent of the daily value for women and 13 percent for men. Buckwheat groats contain insoluble fiber, which can help to move food through your intestine. This can help to keep your bowel movements consistent. Fiber may also support the health of your intestines and promote weight loss. Fiber can make you feel full longer than foods high in simple sugars.
Minerals
Buckwheat groats are high in numerous minerals, including magnesium and manganese. One cup supplies more than 20 percent of the daily value of magnesium. Magnesium is needed for the proper functioning of all your organs, including your heart. It also helps to keep other nutrients, such as calcium, at proper levels in your body. One cup of buckwheat groats also supplies more than 25 percent of the daily value of manganese, which helps to regulate blood sugar. In addition, one cup of buckwheat groats provides 17 percent of phosphorus, 9 percent of zinc, 27 percent of copper and 16 percent of iron for men. Women need more iron than men, so one cup of buckwheat supplies only 7 percent of their daily need.
B Vitamins
Buckwheat groats are higher in some B vitamins than other hot cereals, such as oatmeal. For instance, one cup of cooked buckwheat groats provides 10 percent of niacin and B-6, while oatmeal supplies less than 4 percent of both of these vitamins. Niacin helps you make hormones, such as cortisol and testosterone. According to the University of Maryland Medical Center, it can also improve your circulation and help lower your cholesterol. Vitamin B-6 boosts your immune system by supporting the organs that make white blood cells.
Although buckwheat groats are often used for hot cereal or ground into flour, they are not a cereal grain or type of wheat. Instead, buckwheat groats are the fruit seed of the buckwheat plant. Because of this, buckwheat is an excellent alternative to wheat for those with celiac disease or wheat allergies. You can use cooked buckwheat groats as a hot cereal or as an alternative to rice or barley.
Calories and Protein
One cup of cooked buckwheat groats contains 155 calories. Like most hot cereals, the majority of the calories in buckwheat groats come from carbohydrates. However, buckwheat groats do contain a small amount of protein. One cup contains 5.7 g, which supplies more than 10 percent of the daily value for adults. Protein assists with the growth of your muscles. The amino acids in protein also help you make neurotransmitters, which are necessary for proper brain function.
Do you have Dandruff? Let Head & Shoulders help find the Right Shampoo for you,find out more facebook.com/head&shoulders_PH
Sponsored Links
Fiber
One cup of buckwheat groats contains 34 g of carbohydrates, most of which are the complex carbohydrates starch and fiber. One cup contains 4.5 g of fiber, which supplies 16 percent of the daily value for women and 13 percent for men. Buckwheat groats contain insoluble fiber, which can help to move food through your intestine. This can help to keep your bowel movements consistent. Fiber may also support the health of your intestines and promote weight loss. Fiber can make you feel full longer than foods high in simple sugars.
Minerals
Buckwheat groats are high in numerous minerals, including magnesium and manganese. One cup supplies more than 20 percent of the daily value of magnesium. Magnesium is needed for the proper functioning of all your organs, including your heart. It also helps to keep other nutrients, such as calcium, at proper levels in your body. One cup of buckwheat groats also supplies more than 25 percent of the daily value of manganese, which helps to regulate blood sugar. In addition, one cup of buckwheat groats provides 17 percent of phosphorus, 9 percent of zinc, 27 percent of copper and 16 percent of iron for men. Women need more iron than men, so one cup of buckwheat supplies only 7 percent of their daily need.
B Vitamins
Buckwheat groats are higher in some B vitamins than other hot cereals, such as oatmeal. For instance, one cup of cooked buckwheat groats provides 10 percent of niacin and B-6, while oatmeal supplies less than 4 percent of both of these vitamins. Niacin helps you make hormones, such as cortisol and testosterone. According to the University of Maryland Medical Center, it can also improve your circulation and help lower your cholesterol. Vitamin B-6 boosts your immune system by supporting the organs that make white blood cells.
Sunday, June 19, 2011
How to Sprout Raw Buckwheat Groats
Overview
Sprouting buckwheat is easy to do and results in a healthy food. Buckwheat is packed with nutrients, including rutin, lecithin and all eight essential amino acids. Be sure that you are trying to sprout raw buckwheat groats--you can also purchase toasted buckwheat and you don't want to confuse the two. Buckwheat will sprout faster in warm weather, but you don't want to put it in direct sunlight. Once you have sprouted buckwheat groats, you can use them in cereal or granola.
Step 1
Put the groats in a colander and rinse thoroughly. Check through the groats to be sure that there are no stones or groats that look odd.
Step 2
Place the groats in a bowl and pour water into the bowl until there is about an inch of water over the groats. Allow to soak for about 15 to 60 minutes. Buckwheat groats can spoil quickly, so err on the side of caution and soak for less time.
Step 3
Rinse the soaked groats again. You may notice a slimy film that's covering the groats. You want to be sure to rinse this away. Place your hand under the colander to feel the texture of the water. When it seems to be clean, you've rinsed the groats enough.
Step 4
Place groats in between two wet cloths. Use a cotton or linen cloth. Soak the bottom cloth in water, then place the groats on the cloth in a single line. Cover the groats with an additional cloth.
Step 5
Check the cloths for dryness every 12 hours. The cloths should remain wet, so periodically check that they are still damp. If not, you can re-wet the cloth.
Step 6
Allow groats to sprout for about one to two days. When you check the cloths for dampness, you can also check to see if the groats have sprouted.
Sprouting buckwheat is easy to do and results in a healthy food. Buckwheat is packed with nutrients, including rutin, lecithin and all eight essential amino acids. Be sure that you are trying to sprout raw buckwheat groats--you can also purchase toasted buckwheat and you don't want to confuse the two. Buckwheat will sprout faster in warm weather, but you don't want to put it in direct sunlight. Once you have sprouted buckwheat groats, you can use them in cereal or granola.
Step 1
Put the groats in a colander and rinse thoroughly. Check through the groats to be sure that there are no stones or groats that look odd.
Step 2
Place the groats in a bowl and pour water into the bowl until there is about an inch of water over the groats. Allow to soak for about 15 to 60 minutes. Buckwheat groats can spoil quickly, so err on the side of caution and soak for less time.
Step 3
Rinse the soaked groats again. You may notice a slimy film that's covering the groats. You want to be sure to rinse this away. Place your hand under the colander to feel the texture of the water. When it seems to be clean, you've rinsed the groats enough.
Step 4
Place groats in between two wet cloths. Use a cotton or linen cloth. Soak the bottom cloth in water, then place the groats on the cloth in a single line. Cover the groats with an additional cloth.
Step 5
Check the cloths for dryness every 12 hours. The cloths should remain wet, so periodically check that they are still damp. If not, you can re-wet the cloth.
Step 6
Allow groats to sprout for about one to two days. When you check the cloths for dampness, you can also check to see if the groats have sprouted.
Subscribe to:
Comments (Atom)