Grains are an integral part of our meals each day. Today let’s learn about the nutritious and delicious seed, buckwheat.
Get to Know Your Grains
In this Get to Know Your Grains series, we will explore a variety of grains and pseudo grains and their unique benefits. In America, 75 percent of our grain intake comes from a modern hybridized wheat, and most of that wheat is consumed in a highly refined form.
By diversifying the grains we eat, we can increase the variety of vitamins and minerals our bodies receive while also discovering new flavors and dishes.
In each post, we will highlight the health benefits of a specific grain or pseudo-grain, explain its most common uses, and share a simple, family-friendly recipe to try at home. My hope is that you will learn enough to feel confident trying a new grain today!
Here are the other grains we have learned about:
What is Buckwheat?
Buckwheat is actually a seed, not a grain, but it is often eaten and prepared in much the same way as grains. For this reason, it is known as a pseudocereal or pseudo-grain. Buckwheat is easy to recognize by its distinctive, triangular shape.
Originally cultivated in Asia around 8,000 years ago, buckwheat is now grown around the world!
With its nutty, earthy flavor, buckwheat is a delicious and versatile ingredient used in a wide variety of dishes and cuisines across many different countries.
It is naturally gluten free and is high in fiber. Uncooked buckwheat has 10 grams of protein in ½ cup. It is also high in magnesium and zinc.
| Gluten or Gluten Free | Fiber per ½ cup | Protein per ½ cup |
| Gluten Free | 4 grams | 10 grams |
How to Use it?
Soba noodles – used often in Japanese dishes are made with buckwheat. Soba actually means “buckwheat” in Japanese.
Kasha is roasted buckwheat that people commonly eat in Russia and Ukraine. In these countries, cooks prepare it in a variety of ways, making it a staple in many traditional dishes. People often enjoy kasha as a warm breakfast porridge or combine it with savory vegetables for a hearty, filling dinner.
Savory buckwheat crepes, called Galettes Bretonnes are famous in France.
Amazingly, buckwheat can be roasted, toasted, ground, sprouted or boiled. You can eat it whole or in a flour form. It is yummy in salads or as a porridge. It is versatile, gluten free and nutritious!
Today’s Recipe
Today’s recipe is a Blender Banana Buckwheat Pancake. This is a fun way to try out buckwheat if you have never had it before. It blends together super easily and cooks up quickly on a pan or skillet.
I have another pancake recipe that uses buckwheat here or a breakfast cereal also with buckwheat here if you want to give either a try as well.
Blender Banana Buckwheat Pancakes
3 small-medium ripe bananas
2 eggs
1 cup coconut milk
1/4 cup coconut oil
1⅓ cup buckwheat
1 tablespoon baking powder
1 teaspoon salt
In the bowl of a blender, place the 3 bananas, 2 eggs, 1 c coconut milk and 1 1/3 c buckwheat, in that order. Blend until smooth. Add the 1 T baking powder and 1 t salt and pulse gently until fully mixed.
Heat a skillet or flat pan. Pour about a 1/4 cup of batter onto the warm skillet. Grease if needed. Cook until little bubbles begin to pop on the top of the pancake. Flip. Cook until pancake is done all the way through. Remove to a plate. Continue with all the batter. Serve with bananas and pure maple syrup!
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