Buckwheat has a deceptive name and is actually a wheat-free and gluten-free seed originating from Asia. Buckwheat, or Fagopyrum esculentum, is usually found as buckwheat groats (seeds) or a flour form and is used in stews, cold salads, soups, to replace breakfast grains, muffins, breads, and to coat proteins. (see recipe below for Buckwheat carrot date walnut muffins). It is used in many gluten-free baked items to add nutrients and volume without causing digestive issues. It is a great alternative for those with celiac disease or a gluten sensitivity.

This superfood seed is high in protein, fiber, and antioxidants such as rutin, tannins, and catechin while being relatively low in fat and calories. Buckwheat groats have a unique amino acid profile that has cholesterol-reducing and anti-hypertension effects. It is also known for protecting against diabetes and digestive disorders. The vitamins and minerals found in buckwheat including vitamin B, zinc, magnesium, iron, folate, manganese, and phosphorous all further help improve health in the above mentioned areas. In addition these minerals and vitamins along with tryptophan help fight depression, anxiety, stress, and headaches as they are integral in healthy neurotransmitter communication in the brain.

Heart Health

Research suggests that buckwheat can assist in the lowering of bad cholesterol (low density lipoproteins) and inflammation while simultaneously increasing good cholesterol (high density lipoproteins) levels. Phytonutrients are important organic antioxidants that promote cardiovascular health. Rutin is one such phytonutrient. Buckwheat contains rutin, high levels of fiber, and minerals such as iron, magnesium, copper, and manganese all of which help fight high blood pressure and cholesterol.

Diabetes

Buckwheat is low on the glycemic index. The complex carbohydrates in buckwheat are absorbed slowly providing long lasting energy while helping you feel satiated for longer. It helps provide balance to your blood sugar levels. Buckwheat contains D-chiro-inositol a compound that those with type II diabetes lack. It is required to ensure the proper transmission of insulin to control diabetes.

Improves digestion

Buckwheat is high in dietary fiber, which increases the movement of food through the digestive tract. In addition, by preventing oxidative stress within the digestive tract buckwheat can protect against infection and cancer in the digestive organs. When fermented in alcoholic drinks or particular types of sourdough bread buckwheat provides probiotics, which introduce healthy bacteria into the gut flora.

Disease fighting

Antioxidants and phenolic compounds within buckwheat such as oligomeric proanthocyanidins fight free-radical damage while protecting DNA from cellular destruction thus preventing cancerous cell formation and inflammation. When fermented buckwheat can restore balance to your body’s pH level keeping harmful bacteria and disease from developing.

Digestible protein

Vegans and vegetarians should have buckwheat as a pantry staple. Buckwheat is a superb source of plant-based protein. In fact it encompasses more protein than any form of rice, wheat, corn or millet. It contains 12 amino acids, which provide energy, and support muscle creation and growth.
Buckwheat contains two types of critical amino acids, arginine and lysine, your body needs but that you cannot develop on your own.

Weight loss

Buckwheat has a lower caloric content than wheat or barely and is free of saturated fat while being packed with protein and dietary fiber. It helps you feel satiated, promotes digestion, and produces lean muscle mass.

Recipe: Buckwheat Carrot Date Walnut Muffins

Recipe: Buckwheat Carrot Date Walnut Muffins

Ingredients:

• 1 and 1/3 cups buckwheat flour
• 2 tbsp ground flaxseed
• 2 tbsp tapioca flour
• 1 tsp ground cinnamon
• 1 tsp baking powder (gluten free)
• 1/2 tsp bicarb soda
• 1/4 tsp salt
• 3 eggs
• 1/2 cup coconut milk
• 1 tbsp lemon juice or apple cider vinegar
• 4 tbsp maple syrup
• 3 tbsp olive oil
• 2 tsp vanilla extract
• 2 medium-sized carrots
• 8-9 medjool dates
• 1 cup roughly chopped walnuts

Directions:

Preheat oven to 350oF and prepare a 12 hole muffin tray by either greasing it, using cupcake liners, or a non-stick silicone liner.

Mix together the coconut milk and lemon juice to form a "buttermilk." Set aside.

Grate the carrots, and roughly dice up the dates and walnuts. Set aside.

In a large bowl combine the dry ingredients excluding the carrot, dates, and walnuts(buckwheat flour, flaxseed, tapioca flour, bicarb soda, baking powder, salt and cinnamon).

In a separate bowl, whisk together wet ingredients (eggs, olive oil, maple syrup, milk mixture and vanilla).

Slowly pour the wet ingredient mixture into the dry mixture while continuously mixing.

Add in the carrots, dates and walnuts stirring until you have a consistent batter.

Divide the mixture evenly between the muffin holes. Bake for 35-40 minutes, or until the muffins are a deep golden brown color, and the tops are just firm to the touch.

Let cool for 10 minutes before serving.

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