Buckwheat is actually a seed, not a cereal like ordinary wheat. It is also known as buckwheat, has a very hard shell and dark pink or brown color, being present mainly in southern Brazil.
The great difference and advantage of buckwheat is that it does not contain gluten and can be used to replace ordinary flour in preparations of cakes, breads, pies and savory foods. In addition, due to its high nutritional content, it can also be consumed in place of rice or used to enhance salads and soups. See what gluten is and where it is.
Its main health benefits are:
- Improve blood circulation, as it is rich in rutin, a nutrient that strengthens blood vessels; Reduce the risk of bleeding, by strengthening blood vessels; Strengthen the muscles and the immune system, due to its high protein content; Prevent disease and premature aging, due to the presence of antioxidants such as flavonoids; Improve intestinal transit, due to its fiber content; Prevent cardiovascular diseases, by having good fats; Reduce gas production and poor digestion, especially in intolerant people, as it does not contain gluten.
These benefits are obtained mainly through the consumption of whole buckwheat, which is richer in fiber, vitamins and minerals. It can be found in the most whole form, as a bran, or in the form of fine flour. See also how to use rice flour, another gluten-free flour.
Nutritional information
The following table provides nutritional information for 100 g of whole and flour-shaped buckwheat.
| Nutrient | Whole grain | Flour |
| Energy: | 343 kcal | 335 kcal |
| Carbohydrate: | 71.5 g | 70.59 g |
| Protein: | 13.25 g | 12.62 g |
| Fat: | 3.4 g | 3.1 g |
| Fibers: | 10 g | 10 g |
| Magnesium: | 231 mg | 251 mg |
| Potassium: | 460 mg | 577 mg |
| Iron: | 2.2 mg | 4.06 mg |
| Calcium: | 18 mg | 41 mg |
| Selenium: | 8.3 mg | 5.7 mg |
| Zinc: | 2.4 mg | 3.12 mg |
Buckwheat can be used to replace wheat flour or grains such as rice and oats, and can be consumed in the form of porridge or added in preparations such as broths, soups, breads, cakes, pasta and salads.
How to use
To use buckwheat in place of rice, in salad or in soups, you do not need to soak it before cooking. In bread, cake and pasta recipes, in which buckwheat will be used in place of traditional flour, 2 measures of water should be used for 1 measure of wheat.
Below are two recipes with buckwheat.
Buckwheat Pancake
Ingredients:
- 250 ml of milk1 cup of buckwheat flour2 pinches of salt1 tablespoon of flaxseed hydrated in ¼ cup of water3 tablespoons of olive oil
Method of preparation:
Beat all the ingredients in the blender and prepare the pancakes in the skillet. Stuff to taste.
Buckwheat Bread
Ingredients:
- 1 + 1/4 cups of water3 eggs1 / 4 cup of olive oil1 / 4 cup of chestnuts or almonds1 cup of buckwheat flour1 cup of rice flour, preferably wholegrain1 dessert spoon of xanthan gum1 coffee spoon of salt1 spoon of demerara, brown or coconut sugar soup1 tablespoon of chia or flaxseed seeds1 tablespoon of sunflower or sesame seeds1 tablespoon of chemical yeast
Method of preparation:
Beat the water, eggs and oil in the blender. Add salt, sugar, chestnuts, xanthan gum and buckwheat and rice flour. Continue beating until smooth. Put the dough in a bowl and add the seeds. Add the yeast and mix with a spoon or spatula. Wait a few minutes for the dough to rise before placing it in a greased pan. Place in a preheated oven at 180 ° C for approximately 35 minutes or until the bread is baked.
To find out if you need to go on a gluten-free diet, see 7 signs that you may have gluten intolerance.
