Buckwheat for Breakfast ~ 3 Ways

I initially came across Buckwheat when reading vegan cooking blogs. Then, a few years ago, I found it at my local grocery store. Buckwheat is very versatile! It can be cooked on the stove top similar to steel cut oatmeal or rice or it can be soaked overnight similar to overnight oatmeal and eaten raw either whole or blended into a smooth porridge. 

Buckwheat has been referred to as a power food or super food. It's on weight watchers list of power foods. Check out some quick facts below before the recipes!

So what is Buckwheat???

Is Buckwheat wheat?
No! A misnomer, Buckwheat is not even a grain and it's gluten-free. Sometimes called a pseudo-cereal, it shares that category with quinoa and amaranth.

What is Buckwheat then?
Buckwheat is the seed of a broadleaf plant related to rhubarb. It has been cultivated in Northern Europe and Asia for centuries.

What is a groat?

Soaked Buckwheat Groats

Buckwheat is most commonly found as "Buckwheat Groats" which are hulled buckwheat kernels. They are shaped like tiny pyramids and are a light tan to slightly green color.


What does Buckwheat taste like?
Nutty! It is also heartier and chewier than rolled (old fashioned) oatmeal.

How does Buckwheat measure up nutritionally?
Buckwheat has more protein than rice, wheat, millet, or corn and is high in the essential amino acids lysine and arginine. In fact, it's amino acid score is one of the highest among plant protein sources!

Does Buckwheat have a low glycemic index (GI)?
Absolutely. Buckwheat has a very low GI compared to rice, wheat, and corn which all have a high GI meaning their consumption results in a spike in your blood sugar.

What are the health benefits of eating Buckwheat?
Buckwheat lowers cholesterol levels and blood pressure and can help stabilize blood sugar. It's also high in fiber, the minerals magnesium, zinc, and copper, and B-complex vitamins. It is unique in the bioavailability of it's nutrients (highly available to you!) among grain products. 

Where can I buy Buckwheat?
Buckwheat may be found in the bulk bins at "healthy" supermarkets such as Whole Foods. It's also available packaged at most supermarkets (check near the rice or oatmeal). A commonly seen commercially produced brand is Bob's Red Mill. Buckwheat can also be found ground into a flour product and transformed into Soba noodles which are popular in Asian cooking.

Could I be allergic to Buckwheat?
Allergies are rare and more common in people who consume large amounts of Buckwheat and who are allergic to latex or rice. 

Is growing Buckwheat bad for the environment?
No! It is a short-season crop which provides quick, rejuvenating soil cover and suppresses weeds. It provides nectar for pollinators and beneficial insects. It uses only half as much soil moisture as soybeans and is not prone to diseases or pests.

Buckwheat for Breakfast

I always soak my Buckwheat overnight for a weekday breakfast. It makes morning prep much quicker! Here are recipes for an easy sweet cereal, an easy savory cereal, and a sweet porridge/parfait. The sweet recipes use fruit puree. I always have fruit puree cubes in my freezer, I use them in my son's overnight oatmeal and in plain yogurt. I typically make a fruit mix. The puree below was one bag each of frozen peaches, mango, and raspberries which I heated together on the stove and then pureed and froze in these Handy Freezer Trays. I put the frozen cubes in the refrigerator to thaw overnight.

Sweet Buckwheat Cereal
Yield: 1 serving

Ingredients:
1/2 cup Buckwheat
1 tbsp apple cider vinegar
1/2 cup milk
1/2 banana
1/4 cup fruit puree
1/4 tsp cardamom

Directions:
Cover the buckwheat with water in a glass container. Stir in the apple cider vinegar. Cover the container and let it sit out on the counter overnight. In the morning, rinse well in a mesh strainer. Combine the buckwheat with the milk and either microwave 1 minute 30 seconds or heat on the stovetop over medium heat until hot, approximately 3-5 minutes. Stir and top with sliced banana, fruit puree, and a sprinkle of cardamom.  
(***The puree could be replaced with another whole fruit, such as blueberries or sliced strawberries, but I like how the puree incorporates in with every bite once you stir it.)

Savory Buckwheat Cereal
Yield: 1 serving

Ingredients:
1/2 cup Buckwheat
1 tbsp apple cider vinegar
1/2 cup milk
2 eggs
1/4 cup cheese

Directions:
Cover the buckwheat with water in a glass container. Stir in the apple cider vinegar. Cover the container and let it sit out on the counter overnight. In the morning, rinse well in a mesh strainer. Combine the buckwheat with the milk and either microwave 1 minute 30 seconds or heat on the stovetop over medium heat until hot, approximately 3-5 minutes. Cook 2 eggs as desired, I had to scramble them because I'm pregnant, but over easy or poached eggs would work nicely too with the yolk running down into the buckwheat, yum! Top with cheese of choice, I used pepper jack for some added spice.

Cold Buckwheat Porridge
Yield: 1 serving

Ingredients:
1/2 cup Buckwheat
1 tbsp apple cider vinegar
1/4-1/2 cup milk
1/2 frozen banana
1 tsp maple syrup (optional)
1/2 cup fruit puree

Directions:
Cover the buckwheat with water in a glass container. Stir in the apple cider vinegar. Cover the container and let it sit out on the counter overnight. In the morning, rinse well in a mesh strainer. Combine the buckwheat, milk, banana, maple syrup (if using), and 1 tablespoon of the fruit puree in a blender until smooth, start with 1/4 cup milk and add more only if needed to get a smooth porridge. It should be drinkable, but still thick enough to use a spoon if desired. Layer the remaining fruit puree with the buckwheat and swirl the flavors together. 
(***I freeze my bananas already sliced on a sheet of parchment paper and then transfer to a freezer bag for storage. Sliced frozen bananas will blend easier.)

A few online references:
The World's Healthiest Foods
Whole Grains Council
Sustainable Agriculture Research & Education

If you have a favorite Buckwheat recipe, please comment and share!