Embracing buckwheat: A classical staple finds new global appeal

Once associated mainly as a side dish for stews or goulash, today, buckwheat groats are found in salads, bowls, smoothies, and even cakes. It's safe to say this product should regularly make its way onto your plate. What exactly are its benefits?

Buckwheat groats are gaining popularity and are no longer seen solely as a side dish for meat dishes. Canadians are discovering their rich flavours and health benefits, eagerly replacing potatoes, pasta, or rice with them. Surprisingly, this product can also be used in unconventional ways, such as an ingredient for fillings or smoothies. Here's what to pay attention to when purchasing buckwheat groats and how to cook and serve them.

Buckwheat groats are an excellent silicon source, essential for healthy skin, blood vessels, and bones. Silicon is a component of collagen—the key protein of connective tissue. A deficiency of this element leads to brittle nails, worsens skin and hair conditions, and increases the risk of atherosclerosis. Buckwheat groats are also rich in vitamin E, known as the vitamin of youth. This vitamin protects cells from premature aging and reduces the risk of cancer and coronary heart disease.

Additionally, buckwheat groats contain protein and valuable minerals such as magnesium, zinc, potassium, phosphorus, manganese, and calcium. They also provide folic acid, B vitamins, and vitamin PP. Furthermore, they are a gluten-free product, ideal for gluten-free people. Regular consumption of buckwheat groats supports intestinal peristalsis, cleanses the digestive system, and improves metabolism, making it an excellent choice for individuals looking to lose weight. However, buckwheat groats are not recommended for individuals with intestinal ulcer disease, irritable bowel syndrome in the diarrhea form, or intestinal cancers.

Buckwheat groats are produced from buckwheat seeds, which are hulled and then roasted. In stores, they are most commonly available in bag form. However, nutrition specialists advise choosing unroasted groats. Research published in the "Journal of Agricultural and Food Chemistry" shows that roasting buckwheat significantly reduces its protein quality and antioxidant properties. It's best to steam them, avoiding plastic packaging.

Before cooking, it’s worth sorting the buckwheat groats and discarding any damaged or blackened grains. Buckwheat groats are ready after 15 minutes of cooking and about 10 minutes of resting in the pot with the lid on after turning off the heat. To avoid clumping, you can add a bit of oil or other fat. For unroasted groats, it's beneficial to lightly fry them in fat first and then cook with a ratio of 1 cup of groats to 2 cups of water. While cooking, add salt and a mix of herbs to let the grains absorb the aroma. The groats should absorb all the water; cook them uncovered, stirring occasionally, so they stay fluffy.

Buckwheat groats are a versatile ingredient that can be used traditionally and to experiment with new recipes. They are perfect not just as a side dish but also as an ingredient in salads, fillings, desserts, and smoothies. Delicious options include:

• Buckwheat patties - soft inside and browned on the outside,
• Buckwheat pancakes - to be served like traditional pancakes.