4 Amazing Buckwheat Recipes to Try This Holiday Season

Buckwheat needs no introduction. Its flour is commonly stirred into our pancake batter, used to make soba noodles, and often can be found in multigrain breads and crackers. Buckwheat groats, however, are not as commonly seen in North American diets. While grains like rice, barley and quinoa have made their way onto American tables, buckwheat groats haven’t been incorporated into our meals with the same favor. And that’s a shame, because buckwheat is incredibly healthy, easy to prepare and delicious.

My first experience with buckwheat was when I was a kid. My grandmother used to make buckwheat groats and mix it with bowtie pasta and stewed onions; a Jewish dish called kasha varnishkes. I remember the taste of the buckwheat being so strong and musty that for years I believed I hated it. That is, until I was forced to test a recipe that used buckwheat as its main ingredient. I couldn’t believe how delicious it was: so nutty, earthy and textured. Perhaps its flavor is too strong for a child’s palate, but buckwheat is such a versatile grain that I believe it deserves a second chance.

Despite its name, buckwheat is not a type of wheat. It’s a fruit seed that doesn’t contain gluten, which means the recipes below are perfect for your next holiday party, should any of the guests be gluten intolerant, vegetarian, or on a low GI diet. I spoke to Chris Wooding, the farmer at Ironwood Organic Farm in Ontario, who harvests buckwheat for the sole purpose of catering to the gluten free population. It’s a newly lucrative market.

Although carbohydrates are buckwheat’s main dietary component, it is rich in protein, and various minerals. In a study published by the Canadian Journal of Plant Science, researchers declared that buckwheat has a wide range of health benefits: anticancer, anti-inflammatory, it helps lower cholesterol, reduces risk of cardiovascular disease, and is associated with the reduction of symptoms for non-insulin-dependent diabetes. Buckwheat also contains antioxidants, prebiotics, and is high in fiber.

Beyond the health benefits, buckwheat is a cash crop that can be great for farmers as well. Ironwood Organics’ Chris Wooding plants buckwheat to help maintain soil quality and manage soil erosion. It grows very thick and lush without the need of pesticides or fertilizer. Because of its prolific nature, it doesn’t give space for weeds to grow, thus requiring little maintenance. New markets for buckwheat are also popping up: beyond the groats and flour, the hulls—a byproduct when milling buckwheat—are creating revenue as pillow stuffers.

So, next time you’re mulling over what to eat, consider buckwheat. The recipes below give three entirely different ways of using the seed to demonstrate its versatility — and delectability.

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Marlene

5 years ago

Please place me on your news letter list.

Thanks very much,
Marlene

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Roy Pfaltzgraff

5 years ago

I’m a farmer and we raised buckwheat this last year. The soil health benefits are more than you listed and we have the soil tests results that were very interesting. The honey is very delicious as well and bees love buckwheat . I am trying to do more farm to table sales but buckwheat is a challenge. Flour isn’t a problem but do you have a suggestion on how to hull buckwheat or a resource I could contact?

Thanks
Roy