Summer Buckwheat Stir Fry

 

Enjoy this light yet nutritious stir fry, packed with different flavors and bursting with energy xx.

Summer Buckwheat Stir Fry

 

Ingredients

1/2 cup buckwheat groats

1 cup water

Pinch sea salt

*2 teaspoons apple cider vinegar

1-2 teaspoons fresh grated ginger

2 spring onions sliced

1 garlic clove finely sliced

½ red pepper diced

1 cup sweet corn

1 cup broccoli florets (cut small)

¼ cup parsley finely chopped

¼  cup basil finely chopped

2 tablespoons olive oil

½ teaspoon sea salt

1 tablespoon toasted black sesame seeds

Lemon wedges

Preparation

Place the buckwheat into a pan. Rinse and drain with cold water a few times. Add the water, apple cider vinegar and a pinch of salt.

Cover and bring to a boil. Reduce heat to low and cook for 15 minutes. Do not open the lid.

Remove from heat, let stand for 3 minutes and fluff with a fork.

Place a skillet on a low flame and swirl the olive oil to coat. Add the garlic, spring onions and ginger. Sauté for 10 seconds. Add the broccoli and 1/2 teaspoon of sea salt; sauté stirring occasionally. Add the pepper and mix gently. Repeat with the sweet corn and the fresh herbs.

Add a small amount of water to cover the bottom of the skillet.

Place the buckwheat on top. Cover with a lid and heat through for about a minute.

Mix gently and serve garnished with toasted sesame seeds and lemon wedges.

*the apple cider vinegar makes the buckwheat easier to digest and absorb

 

 

 

 

Buckwheat Porridge

I have been enjoying this quick and easy porridge now the weather is getting cooler.

Buckwheat is a wonderful grain - actually more similar to a fruit seed - and has been used throughout the world. It is super high in flavonoids especially rutin which can help to lower cholesterol and blood pressure. The nutrients in buckwheat help blood sugar control and the high fiber content can prevent gallstones. Buckwheat is high in magnesium which improves blood flow and nutrient delivery.

Buckwheat can also make you feel less hungry and more satisfied so great for weight control.

Here is the simple recipe that also gives great energy









Buckwheat Porridge

Ingredients
1 cup buckwheat 
2 cups of spring water
Ground flax seeds - optional
Toasted black sesame seeds - optional
Shiso powder - optional
Chia seeds - optional
Toasted walnuts - optional
1 tablespoon of Sauerkraut - optional

Preparation
Rinse the buckwheat and place into a bowl.
Add 2 cups spring water
Leave to soak overnight
In the morning bring to a boil on a medium flame.
Simmer for 10 minutes or until soft
Mix gently and serve garnished with a mix of nuts, seeds, shiso powder or sauerkraut

Enjoy Chef Mel xx

Indian Style Buckwheat

It is very interesting, and many may not know this but buckwheat is cultivated in different parts of India and is used in their cuisine.

I thought I would share this lovely and super tasty dish which is also very easy to prepare.

I find it extremely  nourishing and satisfying especially at this time of year.

Enjoy. Love Chef Mel xxx

Indian Style Buckwheat

 Ingredients

1 cup buckwheat rinsed and soaked for  a few hours in 1.5 cups water

1 cup sweet potato diced

1 teaspoon chopped red chili pepper

1 tablespoon peanut butter

1 teaspoon cumin seeds

Sea salt

1 tablespoon brown rice syrup

1-2 tablespoon chopped cilantro

1.5 cups water

1 teaspoon finely chopped ginger

1-2 tablespoons olive oil

Lemon

I used one of these chilis

Preparation

Warm the oil and add the cumin seeds. Saute until they crackle.

Add the chili and ginger and continue to sauté for a few seconds .

Add the sweet potato and sauté for 1-2 minutes.

Pour the soaking water from the buckwheat into a measuring cup to note the amount.

Add the buckwheat to the vegetables. Mix gently to coat with the oil.

Add the same amount of  fresh water as the remaining soaking water.

Add a ¼ teaspoon of sea salt.

Bring to a boil on a medium flame and add the rice syrup and peanut butter.

Simmer, covered for about 20 minutes or until all the water is absorbed.

Mix gently and place into a serving dish.

Serve garnished with cilantro and a squeeze of fresh  lemon juice.

Enjoy xx

Beautiful Buckwheat and Burgers

Buckwheat

When I lived in the US, I rarely used buckwheat as a whole grain. I enjoyed soba noodles in broth often, but for some reason wasn’t attracted to the grain itself.

Since living in Europe, I have been using it much more and find it tasty, and easy to use. Buckwheat gives great energy in a lighter manner than expected. So I am sharing some of the benefits and a simple recipe. Enjoy xx

Origin

Buckwheat, was first cultivated in South East Asia around the 6th century BC having been originally used as a wild food. It then spread to Central Asia, Tibet, Europe, and the Middle East.  Buckwheat actually came to Russia via Greece in the 7th century. The Russian name for Buckwheat is Grechka, which means ‘Of Greek’. Buckwheat was one of the earliest crops introduced by Europeans to North America.

Benefits of Buckwheat

Great for the digestion.

Buckwheat is high in fiber and has a mild, sweet flavor. It can help to clean and strengthen the intestines and improve appetite.

Nourishing to the Kidneys and Adrenals.

Buckwheat has a warming energy that is strengthening for the kidneys and adrenals especially if made into a porridge known as kasha in Russia.

Gluten Free

Buckwheat is not considered a grain, which makes it perfect for celiacs and those on gluten and grain sensitive diets.

Alkaline or Neutral
In terms of acid and alkaline, buckwheat is considered to be neutral or mildly alkaline.

Has a high concentration of Rutin

The high rutin content in buckwheat can help to lower the risk of developing gallstones, high cholesterol and high blood pressure. Rutin is also beneficial for fighting inflammatory conditions such as arthritis. Buckwheat can help to prevent varicose veins, and hemorrhoids as rutin is known to help strengthen the capillary walls. It can also improve circulation especially cold hands and feet, and edema.

Keeps Blood Sugar levels low

The nutrients in buckwheat may contribute to maintaining sugar levels. With a glycemic index of 54, it lowers blood sugars more slowly than rice and wheat products. 

Nutrient Rich

Buckwheat contains high levels of B complex vitamins and essential amino acids, which help to promote healthy skin and strong hair. It is also a rich source of magnesium and copper. Buckwheat has strong antioxidant properties, which can help keep premature wrinkles at bay.

Buckwheat can be made into porridge, burgers, pancakes (from the flour), soba noodles, and prepared with vegetables and beans.

Here is a simple recipe for Buckwheat Burgers. Feel free to adapt it to your taste and what you already have in your fridge. Happy cooking!

Love Chef Mel xxx

Buckwheat Burgers

Ingredients

1 cup Buckwheat toasted in a skillet for 3-5 minutes

2 cups Water

Salt

Pepper

Olive oil

1 onion minced

2 cloves garlic minced

1 cup grated carrots

1 celery stalk minced

6 green olives minced or 1 tablespoon capers

1 tablespoon Tahini (optional)

2 tablespoons fresh basil or fresh parsley chopped

1 heaping teaspoon dried herbs (oregano, basil, marjoram)

Preparation

Bring the water to a boil in a pot. Add the salt, and buckwheat. Return to a boil on a medium flame, and simmer on low heat for 20 minutes until all water is absorbed. Uncover the pot and let the buckwheat cool down.

Heat 1 tablespoon of olive oil in a saucepan and fry the onions and garlic with a pinch of salt for about 3 minutes. Add the carrots and then the celery, and continue frying for a few minutes.

Add the vegetables to buckwheat together with olives, dried herbs and fresh herbs. Mix it all very well with your hands until you get nice dough. Add salt and pepper to taste.

Take little portions, shape a ball with your hands and make a burger. Repeat this process with the rest of the dough.

Heat olive oil in a pan and fry your burgers for 3 minutes on each side until they are golden brown.