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.

Sweet Soup on a Chilly Day

Today is one of those sorts of days where a walk in the woods is rather brisk as it has that damp, chilly British feel where a good pair of wellies are essential for the damp, squishy places. Paddington and Felix leap around in the undergrowth finding large sticks and chasing leaves, relieved that the rain has passed. These bracing mornings are marvelous for clearing out the cobwebs in the mind, body, and spirit, and I return home somewhat recharged and refreshed.

Paddington

I often come up with a menu or a dish that feels good while walking. A pureed sweet veggie soup came to mind so am sharing it as a lovely warming addition to your day. I am seasoning with sweet white miso as it adds a zip of energy and is an awesome living food packed with with nutrition and enzymes.

 

 

 

 

 

Soothing Sweet Veggie Soup

Pureed sweet vegetable soups are very relaxing and emotionally calming. They help to make you feel more satisfied and crave fewer sweets.

Soothing and Sweet

Ingredients:

1 onion

1 parsnip

1 carrot

2 cups hard winter squash cut into chunks

4-6 cups spring water

2 tablespoons sweet white miso diluted in a little water

1 tablespoon olive oil (optional) 
 Black pepper for garnish

Preparation:  

Cut all the vegetables into large pieces.

Place the onion, pumpkin, parsnip and carrot in a pan and cover with 2 cups of water.

Cover with a lid and bring to a boil on a medium flame.

Simmer for about 15 minutes or until soft.

Blend the vegetables in a blender. Don't fill it too full as the veggies are hot.

Place the puree back in the pot and add 2-4 cups of the water.
Add the water slowly so you get the desired texture.

Return to a boil on a medium flame and add the olive oil if desired.

Mix gently and turn off the flame.

Add the miso and the basil.

Let sit for about 3 minutes.

Serve garnished with black pepper.

*Other sweet vegetables can be used such as turnip, round cabbage or daikon.

Fit for Fall!