The Gluten-Free grain that you're not eating | Start eating this "grain"

Buckwheat groats

Many of us know about rice, potatoes, and quinoa as gluten-free carb alternatives. 

But, this lesser known alternative is more similar to regular flour. And it can be used to make delicious crepes. 

So, I want to introduce you to buckwheat. 


What is buckwheat?


It sounds scary to gluten free people, but its actually gluten-free and super healthy!


Despite its name, buckwheat does not contain any wheat. Rather, it is a grain-like seed but NOT a grain. It more similar to quinoa. Both are considered pseudocereals. 


Buckwheat is a grain-like seed that’s unrelated to wheat.


It contains lots of antioxidants and considered to be a superfood. 


So its making its mark on the world now as more people are looking for gluten-free alternatives. 

But many ancient cultures have used it and have been reaping the healthy benefits of buckwheat for centuries.

Here are some examples: 

  • Japan- soba noodles are made from buckwheat and are a great alternative to pasta noodles. They have a slightly nutty taste.
  • France- crepes de blé noir (crepes of black flour) are savory buckwheat crepes served with eggs, cheese, and ham traditionally. 

What's so healthy about Buckwheat?

Besides, being gluten-free, buckwheat has shown to reduce some risk facts for heart disease, and lower bad cholesterol (similar to oats health benefits).

Buckwheat is a good source of protein, fiber, and complex carbohydrates. See the impressive stats below: 

One cup, or 168 grams (g), of roasted, cooked buckwheat groats (hulled seeds) contains the following nutrients:

  • 5.68 g of protein
  • 1.04 g of fat
  • 33.5 g of carbohydrate
  • 4.5 g of fiber
  • 148 milligrams (mg) of potassium
  • 118 mg of phosphorous
  • 86 mg of magnesium
  • 12 mg of calcium
  • 1.34 mg of iron

Buckwheat also contains vitamins, including:
  • thiamin
  • riboflavin
  • niacin
  • folate
  • vitamin K
  • vitamin B-6


In addition to heart-health, These properties have been shown to improve digestion, manage weight and manage diabetes. 


So, its a good reason to give it a try!

How to eat buckwheat?

It tastes a bit more nutty and earthy than flour and has a very dark color when cooked. It is one of the best flour alternatives I can find for crepes or waffles.

It is sold as groats, grits, or flour. 

Eat buckwheat groats and grits for breakfast, like oatmeal.

Grab your bag at Bob's Red Mill. (Buckwheat is grown in the USA, so that's nice)


Take home point: Buckwheat is a great alternative to gluten free grains when you want variety from quinoa, rice, corn, or potatoes


Start eating buckwheat today. Here is a simple recipe for Buckwheat Crepes from Brittany, France. 
Eat it with egg, cheese and ham for the ultimate breakfast. 

Here is another for simple Soba Noodle Salad

Tag #chefjoannas on Instagram if you make these recipes. Would love to see your creations!

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