Natural Cook Studio of Bend

Buckwheat is not a grain, making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Although it has the look, feel, and taste of a grain, and is treated as such in cooking methods, buckwheat is actually a fruit seed related to rhubarb. It is a staple to the Eastern European diet, especially that of Russia and Poland, where it plays an important role in their traditional cuisines. As I sit here writing and tasting a small pile of dry roasted buckwheat, (kasha) I search for the words to describe it to those who have not tasted it. Here it goes… hardy, porous, and triangular, with a nutty rich earthy flavor. I formed a relationship with it a little over 10 years ago when I was working in a Chiropractic office, one day this older woman came in and showed me a bruise she had, and said, “I need to be eating more buckwheat.” Curious! I did some research that night and I quickly formed a close friendship with it and her.
Buckwheat has a great line up of vitamins, minerals, a complete amino acid profile, one of the few vegetarian sources of complete protein that equals the protein of fish or meat in quality, and prebiotics that can help create healthy intestinal flora. The latest research I’ve read was done at the University of Madrid where rats were feed a buckwheat rich diet for ten days. The study is long, but the findings were that the buckwheat group had a significantly greater amount of friendly bacteria in their digestive tract and they also had three additional types of beneficial bacteria. Friendly bacteria, crowds out harmful bacteria and provides protection against food-borne and other illnesses. Without a healthy digestive tract no nutrient can be efficiently absorbed and therefore utilized. What I learned when wondering why my friend who was bruising stated she needed to eat buckwheat, turned out to be its high in the beneficial flavonoids rutin. Rutin promotes arterial strength, and keeps platelets from excessive clotting and protect LDL cholesterol from free radical oxidation. It is found that when rutin taken with Vit E which is also found in Buckwheat it is even more pronounced in protecting heart health and vascular strength. These studies make buckwheat the unsurpassed cholesterol-lowering food studied to date. This little fruit seed has been shown to help control blood sugar levels and fight obesity. Naturally rich in magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including those involved in glucose utilization and insulin secretion. Buckwheat scored high in the ability to satisfy hunger for a prolonged period of time making it a great breakfast idea. Whole grains such as buckwheat are one of the best sources for lignans. One lignan type, enterolacone, protects against breast and other hormone dependent cancers by competing with hormones to fill hormone receptors. Like the widely prescribed “ACE” hypertension drugs, buckwheat proteins reduce the activity of angiotensin converting enzyme (ACE), thereby reducing hypertension. Wow…
Buckwheat is a little tricky to cook as its porosity can lend to it being mushy. I like to bake it hot/hot in the oven and then refrigerate and use as a second stage grain. For this months recipe I’m going to use it raw.
Raw buckwheat treats
12 pitted date
¼ cup raisins
¼ cup agave nectar I used less because I find dates to be sweet enough
½ cup water
¼ sunflower seeds
¼ walnuts
¼ pumpkin seeds
1 cup ground flax
2 teaspoons pumpkin pie spice or cinnamon
½ tea vanilla extract
2 cups buckwheat grouts
Big pinch of sea salt.
Place pitted dates, raisins, nectar and water in a food processor and blend until a paste is formed.
Add the nuts and seeds if you want them to remain whole stir then in instead of pulsing the processor. Add the flax, spices and salt, process again. Add the buckwheat berries with spoon. When it looks well incorporated place the mixture into clumps on a piece of parchment paper pat it flat so it resembles a protein bar and allow to dry overnight.
Of course feel free to play with these ingredients, use any nuts or dried fruit you like.
Buckwheat grows in adverse condition; it’s aggressive and will thrive in locations where other crops fail. Rich in lignans that prevent breast cancer and heart disease, controls blood sugar and reduces risk of diabetes and obesity. High in flavonoids. Increases immune-boosting friendly bacteria in the gut. A highly nutritive, tasty sustainable food. I hope you love it as much as I do.
In Health,
Lisa F. Ehlers
The Natural Cook Studio of Bend
www.naturalcookstudio.com
Lisa@NaturalCookery.com
541.318.0458