Buckwheat Nutrition Facts
Buckwheat is a seed often mistaken for a gluten-free grain like brown rice or rolled oats.
Like other seeds, it is high in both protein and fiber, although it’s unique among seeds that we typically eat in that it’s lower in fat and higher in starch.
It is usually found as raw “buckwheat groats.” It’s also made into buckwheat flour that is used in baking. Both are highly nutritious staples to keep in your kitchen, and they can be used in numerous ways. If you’ve never tried this ancient “grain” before, many describe its flavor as earthy, nutty and comforting.
What foods have buckwheat in them? Buckwheat pancakes, buckwheat soba noodles and kasha stir-fries made with veggies like mushrooms. Other ways you can use it at home include adding cooked groats to stews, soups or cold salads; replacing processed breakfast grains with it; and using the flour in muffins and breads, as well as to coat or bind meat when making meatballs.
Top 7 Buckwheat Benefits
Improves heart health by lowering cholesterol and blood pressure levels.
Contains disease-fighting antioxidants.
Provides highly digestible protein.
High fiber content is filling and helps improve digestion.
Can help prevent diabetes.
Doesn’t contain gluten and is non-allergenic.
Supplies important vitamins and minerals.
How to Cook Buckwheat:
Tips for Soaking, Sprouting and Simmering
Buckwheat is a versatile grain and is used in many different types of food products – everything from granola to Japanese soba noodles. In France, it is often made into crepes. Throughout Asia, it’s used to make soba noodles that are popular in soups and stir-fries. In the U.S., popular buckwheat recipes are those made with its flour, like muffins, cookies, breads and other snacks that are high in protein and fiber, but free of gluten.
How to cook buckwheat (from dried groats):
First rinse them well and then combine with water on the stovetop in a 2:1 ratio, so two cups of water for every one cup of buckwheat.
Simmer them on low for about 20 minutes, checking to see when they are plump and their texture is what you’re looking for.
If they aren’t absorbing all the water and appear to become mushy, try straining some of the water out (some people prefer to use only 1.5 cups of water to one cup of buckwheat to prevent this from happening).
One of the best things you can do to improve the absorbability of the nutrients, plus its digestibility, is to sprout the hulls (or groats). This reduced “antinutrients” that can block a percentage of the vitamins and minerals found in this seed. Sprouting buckwheat groats also reduces enzymes that can make it hard to digest for some people.
To soak and then sprout, follow these steps:
First soak dried hulls in a big bowl of water between 30 minutes to six hours. Then wash and strain the dried groats. Next leave them out in a dish or shallow bowl, on the countertop or somewhere where they will be exposed to air.
Keep them slightly damp by adding just a small amount of water to the bowl/dish, but you don’t need them to be covered in water completely. Try adding just 1–2 tablespoons of water.
Leave them out for 2–3 days, checking for small sprouts to form. Sprouts will vary from 1/8-inch to two inches long. When ready, rinse sprouts well, drain, and store in a jar or container.
Keep in the refrigerator for up to seven days, but every day you need to rinse them to prevent mold and bacteria from forming.
Because buckwheat is a high-fiber food, it’s a good idea to introduce it into your diet slowly and to start by eating small servings. Drinking plenty of water with it and other whole grains/seeds can also help with digestion. Although it is gluten-free, it’s still possible to experience allergic reactions to buckwheat. You should avoid it if it causes any type of serious indigestion, skin rash, a runny nose, asthma, itching, swelling or changes in blood pressure.
Sunflowers are so simple to grow and a color addition to any garden or yard. Planted along your house, sunflowers provide color, texture and food for your bird friends.
Soil temperatures should be warm before direct sowing of seeds in the spring. Plants need plenty of room to spread out and may reach heights of more than eight feet.
Light fertilizer will assist with strong stems to keep the winds from blowing tall plants over.
You may need to cover the ground to keep the birds from scratching out your seed… Sometimes I put tin cans (with both ends open) around the newly planted seeds, until they have sprouted and then you can remove the tins.
Make that sunflower pie we spoke about on Prairie Public's Main Street Eats with Root Seller Sue on Thursday, June 20, by clicking on this link.
Here are some factoids about sunflowers from http://mentalfloss.com/article/68726/10-glorious-facts-about-sunflowers.
1. THEY'RE NATIVE TO THE AMERICAS.
Like potatoes, tomatoes, and corn, the cheerful plants didn't originate in Europe. They were cultivated in North America as far back as 3000 BCE, when they were developed for food, medicine, dye, and oil. Then, they were exported to the rest of the world by Spanish conquistadors around 1500.
2. THEY WERE BROUGHT TO RUSSIA BY ROYALTY.
Tsar Peter the Great was so fascinated by the sunny flowers he saw in the Netherlands that he took some back to Russia. They became popular when people discovered that sunflower seed oil was not banned during Lent, unlike the other oils the Russian Orthodox Church banned its patrons from consuming. By the 19th century, the country was planting two million acres of sunflowers every year.
3. THEIR POPULARITY STANDS THE TEST OF TIME.
Russian immigrants to the United States in the 19th century brought back highly developed sunflower seeds that grew bigger blooms, and sparked a renewed interest in the native American plant. Later, American sunflower production exploded when Missouri farmers began producing sunflower oil in 1946, when Canada unveiled a mechanical seed-crushing plant, and in the 1970s, when consumers looked for low-cholesterol alternatives to animal fats.
4. THEY NEED A LOT OF RAYS AND ROOM.
The flowers not only look like the sun, they need a lot of it. They grow best with about six to eight hours a day but more is even better. They can grow as tall as 16 feet, although many varieties have been developed to thrive at different heights. Flowers planted too close together will compete and not blossom to their full potential.
5. THEY TRACK THE SUN.
Sunflowers display a behavior called heliotropism. The flower buds and young blossoms will face east in the morning and follow the sun as the earth moves during the day. However, as the flowers get heavier during seed production, the stems will stiffen and the mature flower heads willgenerally remain facing east.
6. THE WORLD'S TALLEST SUNFLOWER REACHES 30 FEET AND 1 INCH.
In the summer of 2014, Veteran green-thumb Hans-Peter Schiffer toppled the Guinness World Record for third year in a row. The local fire brigade lent its help in measuring the sunflower, which required its own scaffold.
7. THEY HAVE A HISTORY OF HEALING.
In Mexico, the flowers were thoughtto sooth chest pain. A number of Native American tribes agreed with the plant's curing properties. The Cherokee utilized an infusion of sunflower leaves to treat kidneys while the Dakota brought it out to sooth "chest pain and pulmanery troubles."
8. THEY HAVE TRAVELED TO SPACE.
In 2012, U.S. astronaut Don Pettit brought along a few companions to the International Space Station: sunflower seeds. Petitit regularly blogged about his budding friendship and shared photos of the gardening process.
9. THEY ARE ACTUALLY THOUSANDS OF TINY FLOWERS.
Each sunflower's head is made of smaller flowers. The petals we see around the outside are called ray florets, and they cannot reproduce. But the disc florets in the middle, where the seeds develop, have both male and female sex organs, and each produce a seed. They can self-pollinate or take pollen blown by the wind or transported by insects.
10. THEY CAN BE USED AS SCRUBBING PADS.
Once the flower heads are empty of seeds, they can be converting into disposable scrubbing padsfor jobs too tough for your cleaning tool.
Whatever the reason, sunflowers are a great way to engage your children in gardening.
Sue B. Balcom
Writing, or maybe talking, comes naturally to me and under the guidance of a great newspaper editor I have acquired skills that led me to author four books.