Buckwheat or buckwheat

Buckwheat or buckwheat is a grain that combines good quality proteins, vitamins and minerals and an intense flavor. The most authentic crepes are made with its flour.

Although there is evidence of the existence of buckwheat in Europe since the Neolithic, its domestication as a food occurred in the Chinese province of Yunnan, in the south of the country, where remains dating back to around 2.600 BC are preserved. Here we call it buckwheat, from Arab al fur fur, or buckwheat, probably because it was brought by the crusaders. But although it is called wheat, this beautiful plant is not a cereal.

In reality, Fagopyrum esculentum is a herbaceous plant that belongs to the Polygonaceae family, like sorrel, rhubarb or bistorta.

In Asia it has always been appreciated for its nutritional value and in fact it is more expensive than cereals. Today it is those nutritional properties and its health benefits that are making it topical again. It is a food from the past with a great future.

Balanced and protective

Buckwheat is an excellent example of quality, healthy but abundant calories, and therefore deserves a place on our menus.

Quality vegetable proteins.Proteins deficient in several amino acids that limit their use, including lysine. Buckwheat proteins, which do contain this amino acid, are used by 74%, which represents more than 9 real grams per 100 grams.

Gluten-freeThe other advantage of buckwheat proteins is that they are gluten-free, which makes them suitable for celiacs.

Gut ally. Its carbohydrate content, also high, ranges between 67% and 75%. Most of them are starch. The rest is dietary fiber, soluble and insoluble. The fiber is greater in the whole or broken grain and less in the flour obtained from the peeled grain, but it is still considerable. The soluble one helps to reduce and slow down the absorption of fats and glucose, which is interesting in diabetes. And it has beneficial effects in preventing colon cancer or cholesterol. By maintaining the feeling of satiety, it also helps not to snack between meals. The insoluble improves transit and intestinal hygiene.

Little fatThe fat content of buckwheat is low (1,7%) and it also has a healthy profile, as it is mostly monounsaturated fatty acids, particularly oleic, and polyunsaturated.

Rich in vitamins and mineralsAs for vitamins, its contribution from group B stands out, particularly B2, B3, B5, B6 and folic acid or B9. Among the minerals, it is an excellent source of manganese, magnesium, copper and phosphorus, in addition to providing 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 and prevent high blood pressure.

How to prepare buckwheat

Its basic preparation is easy and quick, although some recommend pre-soaking. It will be enough to boil it in water, milk, broth or whatever you want with a pinch of salt for between 15 and 20 minutes. It needs twice the volume of liquid and its texture is always firm even if the grain is open.

In general, it combines well with almost any ingredient: vegetables, mushrooms, cereals and legumes, but particularly well with mild-tasting dairy products.

One of the most famous recipes are galettes and Breton crepes. If you want to experiment with bread at first, it is not advisable to exceed 20% or 30% buckwheat flour. The flavor is intense and the bread will have a hard time rising.