Buckwheat (Fagopyrum esculent) is a plant mainly cultivated for its grain-like seeds, and also utilized as a cover crop. Despite the name, buckwheat is not at all related to wheat because it is not grass. Instead, buckwheat is related to knotweed, sorrel, and rhubarb. Because its seeds are mainly eaten, it is referred to as a pseudocereal. Nutritious and energizing buckwheat can be utilized as an alternative to white rice and must be included in the meal plan for weight loss. Buckwheat is rich in manganese, copper, magnesium, phosphorus and fiber.
Health and Skin Benefits of Buckwheat
Buckwheat is a powerhouse of nutrients. Being gluten free, it can be an outstanding substitute for rye, wheat, oats and barley. It is thus considered extremely suitable for those who are allergic to wheat. The several buckwheat benefits can be attributed to its amazing nutritional profile.
Helps lose weight:
Regular eating of buckwheat immensely aids in the reduction of weight. Buckwheat has fewer calories in comparison with barley or wheat. It is completely free of cholesterol and saturated fat and rich in protein and fiber which makes it an integral part of vegan weight loss recipes.
The amazing neutral thermal nature and sweet flavor of buckwheat make it a healthy and tasty food that is effective in cleansing the intestine by flushing out waste products and toxins from the digestive tract. It also strengthens the intestines, promotes appetite and treats diseases such as chronic diarrhea and dysentery.
Good for the Cardiovascular System:
A diet that includes buckwheat lowers the risk of high blood pressure and high cholesterol – the harmful factors that are responsible for damaging the heart. Regular consumption of buckwheat is one of the most effective home remedies for heart that lowers the level of harmful LDL (Low-Density Lipoprotein) cholesterol and total serum cholesterol in the blood while increasing the level of healthy HDL (High-Density Lipoprotein) cholesterol. In addition, the powerful flavonoids found in buckwheat are phytonutrients that protect the heart against free radical oxidation.
The best tips for healthy skin must include buckwheat. The powerful flavonoids and antioxidants present in buckwheat prevent premature skin ageing. It works as effectively as the anti aging fruits and juices in preventing wrinkles, fine lines and crow’s feet.
Being low in calories, buckwheat is a perfect food for diabetes. Buckwheat helps strengthens the capillary walls and lowers hemorrhage, thus reducing the risks of heart attacks in people with diabetes.
Intake of insoluble fibers such like buckwheat helps in preventing gallstones in both men and women. Insoluble fibers speed up the intestinal transmits time – the speed at which food moves through the intestine and reduces the release of bile acids – one of the contributing factors in gallstone formation. In addition, it also enhances insulin sensitivity of the body and lowers the level of fat present in the blood stream.
Helps Hair Growth:
Buckwheat is one of the best natural remedies for hair growth that contains 80% of complex carbohydrates. Whole grain carbohydrates are immensely good for proper growth of the hair. Buckwheat is rich in zinc, vitamin A, and B-complex vitamins, making it extremely conducive to hair growth.
Makes Skin Glow:
The presences of several vitamins in buckwheat makes it one of the best glowing skin home remedies that have a profound effect on the blood vessels, thus improving blood circulation. This results in a youthful and glowing looking skin.
Improves Hair Health:
Buckwheat is undoubtedly one of the potent natural home remedies for faster hair growth. Pyridoxine or Vitamin B6 is vital for health and hair growth. Being soluble in water, the vitamin cannot be stored in the body. It has to be replenished from some supplement or food source Buckwheat is a great source of vitamin B6. Daily consumption of sprouted buckwheat salad can be of great help in this case.
Healthy Buckwheat Recipes
Buckwheat recipes are varied and never disappointing. You can use buckwheat flour to prepare gluten-free crackers and breads. Let us look at some of the recipes with buckwheat flour as well as raw buckwheat recipes.
Buckwheat is an outstanding source of iron, magnesium, calcium and dietary fiber. Buckwheat Khichdi is one of the traditional buckwheat grain recipes that is extremely light on the stomach, and the fragrance of the khichdi is irresistible. Buckwheat Khichdi is recommended for people with high cholesterol levels and is one of the healthiest lunch ideas for weight loss.
- 1 cup buckwheat
- 2 cup curds (dahi)
- 2 tbsp oil
- 2 tsp cumin seeds (jeera)
- 1 cup raw potato cubes
- 1 tbsp ginger-green chilli paste
- Rock salt or table to taste
- 2 tbsp roasted and coarsely powdered peanuts
- 2 tbsp lemon juice
At first clean and soak the buckwheat in enough water for 3 hours. Then Drain and keep aside. Next combine 2 cups of water and curds in a bowl and whisk well. Then Heat two tablespoons oil in a pan and add cumin seeds. Add the potatoes when the cumin seeds completely crackle, mix it well and cook on a medium flame for 4 to 5 minutes. Add the buckwheat, the fresh ginger-green chilli paste, rock salt and curds-water paste. Steam it for 10 minutes and then serve hot with coriander.
Buckwheat dhokla is one of the delicious and healthy buckwheat recipes for breakfast that contain the goodness of finger millet flour or ragi. The best healthy diet for low cholesterol should include this light and delicious recipe. The presence of plant chemicals in buckwheat helps prevent clot formation in the arteries and also aid in maintaining blood flow.
- 1/3 cup soya curds / low-fat sour curds (khatta dahi) (dahi)
- 3 tsp ginger chilli paste
- 3 tbsp ragi (nachni / red millet) flour
- 1/3 tsp fruit salt
- 2 tsp salt
- 3 cup buckwheat
At first grind and wash the buckwheat carefully. Then drain and keep aside. Next add 2 cup water to the ¼ cup of soya curds and whisk well. Add ginger chilli paste and ragi flour to the mixture. After mixing well keep aside the mixture to ferment for 3 to 4 hours. Next add salt to the mixture. Before steaming add 1/3 packet of fruit salt to the mixture and sprinkle a little water to enable bubbles to be formed. Thereafter gently mix it and carefully pour the batter into a 300 mm. (9”) diameter greased thali. Steam it for 30 minutes till the dhoklas are firm. Cool the dhokla slightly and then cut into diamond shaped pieces. Serve hot garnished with sesame seeds.
This is one of the easiest recipes for buckwheat that helps in controlling weight and promoting weight loss. Being high in fiber and low in calories, buckwheat is a perfect ingredient for weight watchers.
- 2 tbsp urad dal (split black lentils)
- 2 tbsp oil
- 2 tsp mustard seeds ( rai / sarson)
- 1/3 tsp asafoetida (hing)
- 2 tsp finely chopped green chillies
- 3 tbsp finely chopped coriander (dhania)
- 2 cup buckwheat
- salt to taste
At first mix urda dal and buckwheat in a bowl and blend to a soft, smooth powder. Next heat the oil in a small non-stick pan and add the mustard seeds. When the mustard seeds commence to crackle add 1/3 teaspoon of asafoetida (hing) and stir it for 45 seconds. Next mix the urad dal-buckwheat powder with the tempering. Then add coriander, green chillies, salt and 2 cups of water and mix them well into the batter. Pour a small ladle of the batter into a non-stick pan and let it spread to form a medium circle. Thereafter Cook it carefully till both the sides are brown in colour and then fold it to form a semi-circle. Repeat the same with the remaining buckwheat batter to produce ten more dosas. Serve hot with sambar and coconut chutney.
Buckwheat is commonly known as “kutto” and being one of the powerful natural protein sources, it is useful of weight loss and bodybuilding. This recipe is a variation of an ancient recipe and is modified to make it tastier and healthier by using potatoes and much oil. Buckwheat is rich in fiber and iron while potatoes provide energy and carbohydrates and curd provide protein and calcium in this recipe.
- 2 cups grated raw potato
- 2 cup curd (dahi)
- 2 tbsp grated ginger (adrak)
- 3 to 4 green chillies, chopped
- 1/3 cup chopped coriander (dhania)
- 2 cup buckwheat
- 1/3 teaspoon asafoetida (hing)
- 2 tsp sesame seeds
- salt to taste
At first mix the curd and buckwheat in a small bowl. Allow it to stand for 2 hours. Next add the ginger, grated potato, green chillies, salt and coriander and mix them well. Next heat the oil in a small non-stick pan and add the cumin seeds. When the cumin seeds commence to crackle add 1/3 teaspoon of asafoetida (hing) and sesame seeds. Then Pour the batter into a non-stick pan and let it spread to form a big circle. Thereafter Cook it carefully for 10 minutes till the bottom is brown in colour. Gently lift the pancake carefully using two flat spoons and turn it over very carefully to the other side. Thereafter cook the pancake again for 7 minutes. Next cut the pancake into small wedges and serve hot.
This is one of the amazing recipes prepared from buckwheat atta. The buckwheat atta is rich in fiber and can be had during the fasting days.
- Two potatoes, boiled, peeled and mashed
- Two tsp rock salt
- 2 tablespoon ghee
- 3 cups buckwheat flour
Mix the potatoes, salt, buckwheat flour and sufficient water together in a small bowl to knead into dough. Divide the fresh dough into ten equal portions and shape each into round balls. Roll them with the palms into a circle of 1/5” cm thick. Next heat the pan and place one paratha and Cook it using ghee till both the sides are brown in colour. Repeat the same with the remaining buckwheat dough to produce more parathas. Serve hot with sambar and coconut chutney.
Tips to Select and Store Buckwheat
Following a few simple tips while purchasing a storing the buckwheat can prolong its shelf life significantly.
- Buy buckwheat in the bulk section from bins that have good product turnover in order to ensure maximum freshness.
- Don’t buy buckwheat unless it is sold from covered bins.
- Make sure that there is no trace of moisture whether you are buying buckwheat in bulk or in packed container.
- Once the pack is opened, the buckwheat should be stored in an airtight container and kept in a cool, dry place.
- In case you are using buckwheat flour, it should be stored in the refrigerator.
- If stored in the right way, whole buckwheat stays good for up to a year.
Enjoy these easy yet healthy recipes and bask in the awesome goodness of buckwheat and don’t forget to share your buckwheat recipes with us.