What is buckwheat
The buckwheat or buckwheat It is a grain that combines good quality proteins, vitamins and minerals and an intense flavor. The most authentic crepes are made with their flour.
The buckwheat It is a superfood that has almost fallen into oblivion, like so many others, it is once more in force today thanks to its great virtues.
Although there is evidence from the Neolithic of the existence of buckwheat in Europe, its domestication as food occurred in the Chinese province of Yunnan, in the south of the country, in which remains dated to 2,600 BC are preserved.
In Spain we call it buckwheat, from Arabic to fur fur, or buckwheat, probably because the crusaders brought it. But even if it's called wheat, this beautiful plant is not a cereal.
Actually the Fagopyrum esculentum, As buckwheat is scientifically called, it is a herbaceous plant that belongs to the family of polygonaceae, as is sorrel, rhubarb or bistort.
In Asia it has always been appreciated for its nutritional value and is in fact more expensive than cereals. Today it is these nutritional properties of buckwheat and its health benefits that are putting it back today. It is a food of the past with a lot of future.
Properties of buckwheat
Balanced and protective
Buckwheat is an excellent example of quality calories, healthy but abundant, and therefore deserves a place in our menus. It is one of those complete, balanced foods that provide many nutrients, without components that can be toxic or contraindicated in some diets.
Quality Vegetable Proteins
Many proteins are deficient in several amino acids that limit their use, including lysine. Wheat proteins do contain this amino acid, and are used in 74%, which means more than 9 grams of real proteins per 100 grams. Therefore it is a very good source of vegetable proteins, among many other nutrients.
Rich in vitamins and minerals
Regarding vitamins, its contribution from those of group B stands out, particularly vitamins B2, B3, B5, B6 and folic acid or B9. Nor is it far behind in terms of minerals, as it is an excellent source of manganese, magnesium, copper Y match, in addition to providing, although to a lesser extent, zinc, potassium, iron Y selenium.
In addition to proteins, being a complete source of energy and rich in vitamins and minerals, it contains small treasures in the form of flavonoids, among which the routine stands out, which helps regulate cholesterol already prevent high blood pressure.
The fat content of this food is low (1.7%) and they also have a healthy profile, since they are mostly monounsaturated fatty acids, in particular oleic, and polyunsaturated.
Buckwheat and gluten
The other advantage of buckwheat is that it is gluten free, which makes it a food makes it suitable for coeliacs. Although its name makes us doubt, wheat only bears that, the name. For the rest it is good to remember that there are many foods for coeliacs (such as Mercadona macaroni) based on buckwheat and gluten-free.
How to prepare buckwheat
Its basic preparation is easy and fast, although some recommend a previous soak. Simply boil it in water, milk, broth or whatever you want with a pinch of salt between 15 and 20 minutes. You need twice your volume of liquid, that is, for a cup of buckwheat two of water or another liquid, and its texture is always firm even if the grain is open.
In general it combines well with almost any ingredient: vegetables, mushrooms, cereals and legumes. One of the most famous recipes are the galettes and Breton pancakes. If you want to experiment with buckwheat bread in the beginning it is not advisable to exceed 20% or 30% buckwheat flour. The flavor is intense and the bread will cost to grow by the weight of the flour.