 Nutritional Information: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is a good source of Dietary Fiber, Magnesium, Copper and Manganese. USDA-ARS analyses indicate that the grain has an amino acid composition nutritionally superior to all cereals, including oats.
Fun Food Facts: Buckwheat (Fagopyrum sagittatum Gilib) has been grown in America since colonial days, and the crop once was common on farms in the northeastern and North central United States. Buckwheat enjoyed a resurgence of popularity in the mid 1970's, this boom was due to the nutritional excellence of buckwheat.The traditional way of cooking buckwheat was to mix a raw egg into the buckwheat, and cook while stirring until it's dry and separate, and then add the water and cook like rice. The egg gives it a firmer texture, without the egg it's much softer. Simple from Scratch: Kasha:
(kasha in Russian means any cooked grain, porridge, not only buckwheat) 2 cups of water pinch of Salt Bring to boil, then cook on very low heat covered until dry, soft and fluffy, about 30-40 min. No need to stir. Add butter when done if you use butter. It really compliments the taste. Other uses for Buckwheat: - substitute if for rice in some recipes. It has more robust flavor - as side dish with meats, tofu and veggies or fish - with butter and milk (great for breakfast!) - with soy sauce and toasted sesame oil - I love it with hummus and avocado (it is totally unconventional recipe) - base for stuffing for poultry and vegetables From Angela, a CSA member from Russia Toasted Buckwheat To toast buckwheat, heat pot and add 1 cup buckwheat, and stir until toasted to your liking. The toasting can also be done in a little extra-virgin olive oil, but is not necessary. After toasting, carefully add 1 1/2 cups boiling water or veggie stock plus 1/2 tsp. salt to pot. Return water to a boil, then reduce the heat and simmer, covered, until the liquid has been absorbed. This should take about 10-12 minutes. Turn off the heat and let stand, covered, until all of the water has been absorbed (5 minutes). Fluff with a fork. Here's a little tip I'd like to share with you: Remove the pot from the heat when most of the water has been absorbed and holes appear on the surface. (You can determine how much water is left by tilting the pot or pan.) This small amount of water will be absorbed and will ensure your boiled kasha or buckwheat doesn't stick to the bottom, which can be VERY hard to clean. -vegancoach.com: http://www.vegancoach.com/boiled-kasha.html Other Recipes: Buckwheat and Quinoa Mixed Grains½ cup quinoa ½ cup buckwheat 2 ¼ cups water Onion Garlic Sesame or Olive Oil Saute chopped onion and garlic in oil of your choice. Meanwhile, toast the grains in a dry pot. When grains are ready add the onions and garlic. Stir-saute for a few minutes allowing the grains to absorb the oil and seasonings. Seasonings: turmeric, black pepper, salt, cinnamon, ginger, rosemary, and then either 1⁄2-1 bouillon cube, or curry powder. Add water. Bring to boil, turn low and cover to simmer for almost 20 mins. Yum! Perfect lunch or dinner for a chilly fall day. Feel free to throw in chopped broccoli, kale, carrot, potatoes, eggplant—any veggies of your choice, for a one-pot meal. Felicia's Kasha Burgers (submitted by Julie Sharpe) The buckwheat we just got is so so so good in this recipe. It's from Vegetarian Planet Cookbook - p. 375; 3 T (ish) butter/oil |
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