Today we will talk about one of the healthiest foods – buckwheat. Let’s find out how it is useful, how to eat it correctly, how ordinary buckwheat differs from green and how to choose it.
What is the use of buckwheat
Buckwheat is considered an environmentally friendly product. The fact is that it does not need fertilizers for growth, which means that no harmful chemicals accumulate in the nucleoli. Buckwheat is very useful:
it has a rich composition of vitamins, minerals and amino acids, which makes it an affordable superfood;
- it helps with anemia and low hemoglobin;
- helps to cope with bad cholesterol;
- strengthens the cardiovascular and nervous systems;
- improves metabolism;
- it is good to eat with blood clots and vein diseases;
- improves mood;
- improves the condition of the skin, hair, nails and teeth;
- improves the digestive tract;
- buckwheat contains a lot of easily digestible protein.
In addition, all the substances contained in buckwheat are easily absorbed by the body. It is also gluten-free, making it ideal for people with celiac disease. And buckwheat can be eaten by those suffering from diabetes mellitus: carbohydrates from buckwheat are absorbed into the body very slowly, and a sharp jump in blood sugar levels will not occur. It will rise gradually and slowly.
100 grams of boiled buckwheat (in water and without oil) contains 110 kcal, 4.2 grams of protein, 1.1 grams of fat, 21.3 grams of carbohydrates.
The best part is that buckwheat has a minimum of contraindications. The main thing is an individual intolerance or allergy to buckwheat. All other side effects in the form of stomach problems, hypertension, headaches or even rashes are for those who like mono diets. If you eat buckwheat in large quantities and constantly, problems, of course, cannot be avoided, because the body will not receive nutrients from other foods.
How to cook buckwheat correctly
In order for buckwheat to retain its beneficial properties, you need to cook it no longer than 20 minutes. Doctors recommend using the steaming method, when the cereal is not boiled at all, but is poured with boiling water or boiling milk and comes on its own, without unnecessary heating. To cook a delicious crumbly porridge, you need to take 1 part of buckwheat and 2 parts of liquid.
You can cook buckwheat and preserve its benefits in different ways:
- method one, with roasting. Many cooks recommend frying buckwheat first – so it becomes more aromatic, with a pleasant nutty aftertaste, and it also cooks faster. You need to fry buckwheat in a pan without oil, for about 4 minutes, stirring constantly. Then buckwheat is poured into salted boiling water, brought to a boil, the foam is removed and butter is added. You need to cook for about 6 minutes, then wrap the saucepan and leave to infuse for 40-60 minutes.
- method two, steaming. If desired, fry the cereals, and then pour boiling water or milk over it. Wrap up and leave for about 6-7 hours. The finished cereal will absorb all the water, it will be crumbly and soft.
- method three, porridge, a minute. This method is ideal for those who like breakfast cereals. In the evening, buckwheat should be poured with cold milk or water, covered with a lid and left until morning. In the morning, put the saucepan on the fire, bring to a boil and boil for just a minute. If you pour buckwheat with kefir, then you will not need to boil, you can eat like this.
By the way, if you like buckwheat porridge with sugar, try not to overdo it with it. The fact is that sugar neutralizes many beneficial substances in buckwheat. It is best eaten with oil or butter and a pinch of salt.
What is the difference between green and ordinary buckwheat
The brown buckwheat sold in bazaars and shops is steamed groats. And green – without heat treatment, so it looks “for real”. The taste of green buckwheat is softer and more delicate, but its main difference from brown buckwheat is that all useful substances are preserved in it. This is about 30% more than in ordinary buckwheat.
How to choose and store buckwheat
To make your porridge tasty and healthy, carefully examine buckwheat before buying.
- the groats should be whole, the buckwheat (done) is very boiled and not so useful;
- there should be no garbage in buckwheat, although it is still better to sort it out, pebbles can get caught in it;
- pay attention to the color: the darker the cereal, the longer it has been steamed and fried, and the less nutrients it contains. It is better to choose light buckwheat, it takes a little longer to cook, but it has more benefits;
- all grains should be the same color and approximately the same size;
- they should not be deformed – various holes in the seeds may mean that there are bugs in the rump.
- It is best to store buckwheat in tightly closed glass jars or ceramic dishes. So it can stand up to a year; it is not recommended to store it longer. And best of all, buy buckwheat little by little, so that it does not deteriorate and bugs do not start in it.
Buckwheat in cooking
Not only porridge can be made from buckwheat. It is good both as a side dish, and as a filling for pies and pies, and even as an ingredient for cutlets. Here are some interesting buckwheat recipes:
- buckwheat with spinach and spicy herbs – a hearty, aromatic dish that can be both a light dinner and a side dish;
- Greek people – healthy buckwheat cutlets, they can be served with sour cream or your favorite sauce;
- and here we advised as many as three recipes with buckwheat, which are great for a side dish.