S N Buckwheat!

Senior Extension Nutrition Program
November 2013
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
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
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:
Nez Perce
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.