Buckwheat or buckwheat is a grain that combines high-quality proteins, vitamins and minerals as well as an intense taste. The most authentic crepes are made from its flour.
Although there is evidence of the existence of buckwheat in Europe since the Neolithic period, its domestication as a food occurred in China’s Yunnan Province in the south of the country, where remains date back to around 2,600 BC. BC have been preserved. Here we call it buckwheat, from Arabic al-fur or buckwheat, probably because it was brought by the Crusaders. But although it is called wheat, this beautiful plant is not a grain.
In reality, Fagopyrum esculentum is a herbaceous plant that, like sorrel, rhubarb or bistorta, belongs to the Polygonaceae family.
In Asia, it has always been valued for its nutritional value and is actually more expensive than grains. Today, it is these nutritional properties and its health benefits that make it relevant again. It is a food from the past with a great future.
Balanced and protective
Buckwheat is an excellent example of high-quality, healthy, but high-calorie nutrition and therefore deserves a place on our menu.
High-quality plant-based proteins.Proteins lack several amino acids that limit their use, including lysine. Buckwheat proteins containing this amino acid are utilized at 74%, which corresponds to more than 9 real grams per 100 grams.
Gluten-freeAnother advantage of buckwheat proteins is that they are gluten-free, making them suitable for celiacs.
Belly ally. Its carbohydrate content is also high and is between 67% and 75%. Most of them are starch. The rest is fiber, soluble and insoluble. The fiber content is higher in the whole or broken grain and lower in the flour obtained from the hulled grain, but still considerable. The soluble helps reduce and slow down the absorption of fats and glucose, which is interesting in diabetes. And it has positive effects in preventing colon cancer or cholesterol. By maintaining satiety, avoiding snacks between meals also helps. The insoluble improves transit and intestinal hygiene.
Less fatThe fat content of buckwheat is low (1.7%) and it also has a healthy profile, being mainly monounsaturated fatty acids, especially oleic acid, and polyunsaturated fatty acids.
Rich in vitamins and mineralsAmong the vitamins, the contribution of group B stands out, especially B2, B3, B5, B6 and folic acid or B9. Among minerals, it is an excellent source of manganese, magnesium, copper and phosphorus and also provides zinc, potassium, iron and selenium.
Antioxidant protection. In addition, it contains small treasures in the form of flavonoids, among which rutin stands out, which helps regulate cholesterol levels and prevent high blood pressure.
How to prepare buckwheat
The basic preparation is simple and quick, although some recommend pre-soaking. It is enough to cook it in water, milk, broth or whatever you like with a pinch of salt for 15 to 20 minutes. It requires twice the amount of liquid and always has a firm consistency, even when the grain is open.
In general, it combines well with almost all ingredients: vegetables, mushrooms, grains and legumes, but is particularly good with mild-tasting dairy products.
One of the most famous recipes are Breton galettes and crepes. If you want to experiment with bread initially, it is not advisable to exceed 20% or 30% buckwheat flour. The taste is intense and the bread is difficult to rise.