SENIOR NUTRITION NEWS Senior Extension Nutrition Program November 2013 Buckwheat! In America, buckwheat can be unfamiliar to the general public simply because it is not a staple crop like it is in other parts of the world. The name might lead you to believe it’s a cereal grain similar to regular wheat, but it’s actually a fruit seed from a flowering plant. It acts similar to a grain when ground into flour which is why it’s considered a pseudo grain. Buckwheat is an excellent source of high quality plant based protein. People with diabetes might take note that this food can help with managing blood sugar better than some other grains as it raises blood sugar more slowly. Additionally, it’s a safe and healthful flour alternative for individuals that have celiac disease or gluten sensitivity. Its cardiovascular benefits are quite remarkable due to the presence of the antioxidant called rutin which helps to strengthen capillaries. It also is high in magnesium which helps to reduce cholesterol levels, decrease blood pressure and relax blood vessels. The buckwheat seeds, also known as groats are also a great source of fiber, manganese, calcium, iron, copper, vitamin E, and B vitamins. Buckwheat is not only super healthy but it also tastes delicious, especially if you appreciate it’s earthy and nutty flavor. 4 easy ways to incorporate buckwheat into your diet Use buckwheat flour or combine it with regular flour to make buckwheat pancakes In your baking recipes substitute the flour you normally would use with buckwheat flour Add already cooked buckwheat to your soups or substitute it for other grains you would normally use. Buy buckwheat soba noodles at your local grocery store. It’s usually found in the ethnic foods section. This is a great swap to make in any noodle dish. Buckwheat noodles can easily replace egg noodles in any recipe. Blueberry Buckwheat Pancakes 3/4 cup buckwheat flour 3/4 Cup pastry flour, whole wheat 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 2 3 2 1 tablespoon honey large eggs Tbsp canola oil cups of blueberries cup buttermilk, low-fat In a large bowl whisk together the dry ingredients. In another bowl, beat together the wet (except the berries) ingredients. Stir the wet ingredients into the dry ingredients, mixing only enough to combine them. Stir in 1 cup of berries. Preheat a large nonstick griddle or skillet over a medium flame. Ladle the batter onto the skillet with a 1/4-cup measure. Flip the pancake when it is golden brown on the bottom and bubbles are forming on top. Cook the other side until golden brown. Makes 4 servings in 9 min Granny Smith Buckwheat Muffins 4 1 1 1 2 1 cups apples peeled, chopped cup sugar large egg cup flour, all-purpose teaspoons cinnamon cup raisins, seedless 1/2 cup vegetable oil 1 teaspoon vanilla extract 1 cup buckwheat flour 2 teaspoons baking soda 1 teaspoon salt 1 cup walnuts Toss together apples and sugar in large bowl. Whisk or beat together egg, oil and vanilla. Stir together well, buckwheat flour, whole wheat flour, baking soda, cinnamon and salt. Stir egg mixture into apple mixture. Add flour mixture and stir just enough to combine (batter will be stiff). Stir in raisins and walnuts. Divide batter among 16 to 18 well -greased muffin cups. Bake in middle of 325 degrees F. oven for 25-30 minutes. 18 servings For information about FREE Eat Smart Idaho Classes, contact the Nutrition Advisor In Your County: Benewah Boundary Idaho Latah Nez Perce 245-2422 267-3235 983-2667 883-7161 799-3096 Bonner Clearwater Kootenai Lewis Shoshone 263-8511 476-4434 446-1680 937-2311 446-1680 Newsletter content provided by: Alicia Willms, Student Dietitian, University of Idaho Kali Gardiner, R.D., ENP Coordinator Shelly Johnson, M.S., ENP Administrator E-mail – [email protected] Email— [email protected] Phone: 208-446-1680 This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact your local food stamp office, or call 1-800-221-5689 for Idaho’s toll-free number. The University of Idaho is an equal opportunity/affirmative action employer, provider and educational institution.
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