General Practice 2022

Buckwheat: what é, benefícios and how to use it (with recipes)

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Buckwheat: what é, benefícios and how to use it (with recipes)
Buckwheat: what é, benefícios and how to use it (with recipes)
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Buckwheat is actually a seed, not a cereal like common wheat. It can also be known as buckwheat, it has a very hard husk and a dark pink or brown color, being present mainly in southern Brazil.

The big difference and advantage of buckwheat is that it does not have gluten, and can be used to replace common flour in cakes, breads, pies and savory preparations. In addition, due to its high nutritional content, it can also be consumed in place of rice or used to spice up salads and soups, for example.

Its main he alth benefits are:

  1. Improve blood circulation, as it is rich in rutin, a nutrient that strengthens blood vessels;
  2. Reduce the risk of bleeding, by strengthening blood vessels;
  3. Strengthen the muscles and the immune system, due to its high protein content;
  4. Preventing disease and premature aging, due to the presence of antioxidants such as flavonoids;
  5. Improve intestinal transit, due to its fiber content;
  6. Preventing cardiovascular diseases, for having good fats;
  7. 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.

In addition, due to its high nutritional content, it can also be consumed in place of rice or used to spice up salads and soups.

Nutritional Information

The following table provides nutritional information for 100 g of whole buckwheat and in flour form.

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.

How to use

To use buckwheat instead of rice, in salads or in soups, you don't need to soak it before cooking. In bread, cake and pasta recipes where buckwheat will be used in place of traditional flour, 2 measures of water should be used for 1 measure of wheat.

See below for two buckwheat recipes.

Buckwheat Pancake

Ingredients:

  • 250 ml of milk
  • 1 cup buckwheat flour
  • 2 pinches of s alt
  • 1 tablespoon of ground flaxseed in ¼ cup of water
  • 3 tablespoons of olive oil

Preparation method:

Beat all the ingredients in the blender and prepare the pancakes in the skillet. Fill to taste.

Buckwheat Bread

Ingredients:

  • 1 + 1/4 cups of water
  • 3 eggs
  • 1/4 cup olive oil
  • 1/4 cup chestnuts or almonds
  • 1 cup buckwheat flour
  • 1 cup rice flour, preferably whole grain
  • 1 Tablespoon Xanthan Gum
  • 1 teaspoon of s alt
  • 1 tablespoon demerara, brown or coconut sugar
  • 1 tablespoon chia seeds or flaxseeds
  • 1 tablespoon sunflower or sesame seeds
  • 1 tablespoon of chemical yeast

Preparation method:

Beat the water, eggs and oil in a blender. Add the s alt, sugar, chestnuts, xanthan gum, buckwheat and rice flour.Continue beating until homogenized. 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 form. Bake in a preheated oven at 180°C for approximately 35 minutes or until the bread is baked.

To know if you need to go on a gluten-free diet, here are 7 signs you may have gluten intolerance.

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