Buckwheat | Superfood of the Month

Buckwheat is a member of the Polygonaceae botanical family, which also includes rhubarb.
As a seed, buckwheat is considered a pseudo grain just like quinoa and amaranth. Pseudo grains are used similarly to grains, have similar nutritional profiles to grains and tend to be categorized with grains.
Despite its conflicting name, buckwheat is naturally gluten-free.
Buckwheat is an excellent source of fiber, riboflavin, niacin, magnesium, phosphorus, copper and manganese.
- Fiber supports digestion by preventing constipation and reducing cholesterol. It helps you to feel full faster which may help to control weight.
- Riboflavin is vital for growth and red blood cell formation.
- Niacin supports skin, nerve and digestive function and aids in the conversion of food to energy.
- Magnesium normalizes muscle and nerve function, blood sugar levels and blood pressure.
- Phosphorus contributes to the formation of bones and teeth and is needed for growth, maintenance and repair of cells and tissues.
- Copper functions with iron to help the body form red blood cells while also aiding in keeping blood vessels, nerves, the immune system and bones healthy.
- Manganese promotes formation of connective tissues, bones and blood clotting factors and is essential for normal brain and nerve function.

Purchase buckwheat in grocery stores or online all year.
Select buckwheat in tightly sealed packaging within the “sell by” date. If purchasing from a bulk container, ensure the store has a fast turnover rate to get the freshest product available. Avoid purchasing buckwheat that has a musty or rancid smell.
Store in an airtight container and keep out of direct sunlight, heat and moisture.
Buckwheat will keep two months in the pantry or four months in the freezer.
To prepare buckwheat, first rinse in cold water to remove any debris.
Toast buckwheat in a dry skillet over medium heat, stirring often, until golden brown to bring out its nutty aroma. Add buckwheat to boiling water, a ratio of one part grain to two parts water, and simmer for 15 minutes in a covered saucepan. Remove from heat and let it sit in the covered saucepan for another 15 minutes to absorb more water. Fluff buckwheat and add to your dish.
Eat buckwheat kernels, also known as groats, solo, add to vegetables as a side dish or toss in a salad. Use buckwheat flour to make any gluten-free baked good or try soba noodles made from buckwheat flour.
Check soba noodle ingredients as wheat flour is sometimes used in some brands.

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