The Basics on Buckwheat
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| Sat, 08-16-2008 - 5:24am |
Despite its name, buckwheat is not really wheat, nor is it any other grain; it's actually the fruit of a plant related to sorrel and rhubarb. Nevertheless, because of its grainlike characteristics, this fiber-rich food is categorized as a whole grain on the South Beach Diet plan, so you can enjoy buckwheat beginning in Phase 2.
Compared with other "grains," buckwheat is a source of quality protein because it contains eight essential amino acids — chief components of proteins your body needs to help repair tissue and build cells . It's also a powerful source of certain minerals, especially magnesium, which helps regulate blood sugar levels and promotes healthy blood pressure.
Buying
Buckwheat can be bought in health food stores either as whole groats (raw kernels with the shells removed), flour, or kasha (roasted kernels that are ground into granules). You may also be able to find kasha in the pasta aisle of your local grocery store.
Storing
Loose buckwheat products should be stored in a tightly covered jar or sealed plastic bag. If you live in a warm climate, store your buckwheat in the refrigerator or freezer. Buckwheat can last for one year if stored properly.
Eating
Use buckwheat flour in combination with whole-wheat flour to make tasty pancakes. Or cook kasha or whole buckwheat and serve it as an alternative to brown rice or other whole-grain side dishes.
Buckwheat Pancakes
Makes 12 pancakes (Enjoy 1 as a serving)
Ingredients
Buckwheat sounds like a grain, but it is really a summer annual. It is often planted by beekeepers, because the flower is very high in nectar. The popularity of the buckwheat pancake has declined since the 1950s, but there’s no reason not to try them today!
1 cup buckwheat flour
1 cup whole wheat flour
1 egg, beaten
1 tablespoon baking powder
2 cups water
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract
Instructions
In a medium bowl, thoroughly combine the buckwheat flour, whole wheat flour, egg, and baking powder, mixing until evenly blended. Add the water, applesauce, and vanilla extract, and stir until only small lumps remain.
Heat a large nonstick skillet coated with cooking spray over medium heat. Working in batches, pour the batter into the pan and cook for 2 to 3 minutes, or until the bottom is browned. Turn and cook for 1 to 2 minutes longer, or until golden brown. Remove to a plate and keep warm. Repeat to make a total of 12 pancakes. One serving = 1 pancake.
Recipe from The South Beach Diet Cookbook.
Nutritional Information:
80 calories
1 total fat (0 g sat, 1 g mono)
20 mg cholesterol
16 g carbohydrate
3 g protein
2 g fiber
130 mg sodium
| Mon, 08-18-2008 - 11:48am |


