Discovering Ancient Grains: Buckwheat

• What is Buckwheat?

Despite its name, buckwheat is actually a fruit seed and contains zero wheat; it is nutritious and naturally gluten free! It has a mild nutty flavour and is highly versatile; it can be used in both sweet and savoury dishes.

• Why should I use Buckwheat?

Buckwheat is commonly used by gluten free or plant based eaters due to the fact it is full of high quality protein as well as fibre and trace minerals such as manganese. Apart from the health benefits, it is also inexpensive and simple to prepare.

• How can I use Buckwheat?

Hulled Buckwheat: Also referred to as groats/buckinis (if activated), can be prepared and enjoyed by cooking like rice or sprouting. Enjoy in stews, soups and salads or as an alternative breakfast grain. To sprout: Soak 1 cup of well rinsed raw buckwheat groats in 3 cups of water for 6 hours or overnight. Rinse thoroughly, if you repeat this soaking and rinsing process a few times you can have fully sprouted buckwheat within 48 hours!

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Buckwheat Flour: most famously used to make gluten-free nutty flavoured pancakes. It can be substituted for wheat flour in recipes which do not require the mixture to rise. If you are after a fluffier result when baking cakes or bread, buckwheat flour is best combined with a self-raising flour. Use in pancakes, muffins, crackers, noodles/pasta, cookies and waffles.

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Organic Buckwheat (Soba) Noodles: A popular Japanese staple that can be enjoyed in both hot and cold dishes. Cook, rinse and serve cold with a variety of dipping sauces or in a hot clear broth. To cook: Fill a large bowl with icy cold water near the sink. Bring a pot of water to boil, sprinkle salt and drop in the noodles. Cook for 2 minutes then drain and rinse thoroughly under cold water, gently shake the soba until the cooking film is rinsed away. Immediately put in the ice bath, drain and serve.

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Great Buckwheat Recipes:

• Buckwheat Pancakes
• Puffed Buckwheat and Almond Butter Bars
• Buckwheat Porridge