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.
