BUCKWHEAT

Description and Cultivation

Buckwheat seeds are the pseudo cereals which means are consumed as cereal grains but don't grow on grasses. 

These are flower seeds like quinoa. These small seeds are the source of rutin (having anti-Oxidant

 and anti-Inflammatory properties) which helps your body produce collagen and use Vitamin C.

 

It is a highly nutritious whole grain generally called Kuttu in India, that many people consider to be a superfood. Buckwheat is a good source of protein, fiber, and energy. Buckwheat and buckwheat flour are excellent dietary alternatives as it does not contain gluten which is good for people with celiac disease or gluten intolerances.  

Buckwheat can be grown well in low-fertility or acidic soils also called short season crop. Too much 

fertilizer like nitrogen may reduce yields. One thing needs to be taken care is the soil must be well 

drained. In hot climates buckwheat can be grown only by sowing late in the season, so that it blooms

 in cooler weather.

The nutrition facts for 100 grams of raw buckwheat are:

 

Here, we will be discussing the nutritional values, health benefits, and side effects of buckwheat. 

• Calories: 343
• Water: 10%
• Protein: 13.3 grams
• Carbs: 71.5 grams
• Sugar: 0 grams
• Fiber: 10 grams
• Fat: 3.4 grams

GLUTEN FREE

As buckwheat contains no gluten, it may be eaten by people with gluten related disorder.

Nevertheless, buckwheat products may have gluten contamination.

Cases of severe allergic reactions to buckwheat and buckwheat-containing products 

have been reported.

Seeds, flour, and teas are generally safe if taken in normal amount.

Recepies :  Buckwheat 

  

Buckwheat Crepe :  We call "Kuttu ka Cheela" in India. There are many ways of preparing cheela. You may use buckwheat flour as the main ingredient along with salt, water and choice of your vegetables ( Grated Zucchini, Potato, Reddish etc.). Make a thin consistency easy to spread on griddle or flat pan and sprinkle few coriander leaves on the batter.

Buckwheat HotchPotch ( Kuttu ki Khichdi ): 

  

• 1 small bowl of buckwheat groats

• 2 tbsp oil (any cooking oil)

• 1 tsp cumin seeds

• 1 small potato (diced) or vegetables of your choice (e.g., carrots, bell peppers)

• 2 tbsp peanuts (for crunch)

• ½ tsp chili flakes (adjust to taste)

• ½ tsp turmeric powder

• 1 tsp coriander powder

• Salt to taste

• 1 to 1.5 cups water (adjust for desired consistency)

• Freshly chopped coriander leaves (for garnish)

Instructions:

1. Soak the buckwheat groats in water for a couple of hours.

2. Rinse thoroughly 2–3 times and strain well.

3. Heat oil in a pan over medium flame.

4. Add cumin seeds and let them splutter.

5. Add diced potatoes or vegetables of your choice and sauté for a minute.

6. Add peanuts for crunch and continue frying for another 2–3 minutes.

7. Sprinkle in chili flakes, turmeric, coriander powder, and salt. Mix well.

8. Add the soaked buckwheat and stir to combine everything evenly.

9. Pour in water (start with 1 cup and add more if needed based on consistency).

10. Cover and let it cook until the buckwheat is soft and the water is absorbed (around 7–10 minutes).

11. Garnish with freshly chopped coriander and serve warm.

You guys may try buckwheat noodles as well. Though it is not way famous in India but is loved by       Japanese.

          

                        

Rutin In Nature

Buckwheat is Rutin in nature due to which it is used in human medicine and nutrition. 

Conventionally, it is used as anti-microbial, anti-fungal and anti-allergic agent. 

A deficiency in Rutin can cause abnormal capillary leakiness swell as pain in the extremities 

causing weaknesses and leg cramps specially in nights. Rutin supplements has been shown to 

reduce edema or excess swelling in the legs due to fluid retention.

Buckwheat : Health Benefits

Promotes Healthy Digestion 

The high fibre content present in Buckwheat promotes healthy digestion by preventing constipation and promoting healthy bowel movement. The prebiotic fibre present in it nourishes good bacteria in our digestive tract which is a key to good gut health.

Improves Heart Health :

Buckwheat is full of antioxidants and magnesium which lowers blood sugar and controls cholesterol level by improving blood circulation. Thus, improving heart health and lower the risk of heart diseases.

Weight Management : 

Buckwheat is rich is in fibre and protein thus makes you feel fuller for longer. This is how it helps you eating less and promotes faster metabolism. Also, it is low in calorie which further helps in weight management.

Prevents Cancer Cells :

Rich supply of antioxidants like quercetin and polyphenols help in not developing cancerous cells in ones body. It neutralises the free radicals present in the body which makes it the best food in cancer prevention.

Protein Power : 

Contains all 9 essential amino acids—rare for plants!

🔥 Pro tip:

• Store in the fridge or freezer to keep it fresh — it can go rancid due to healthy fats.