Buckwheat is often used in pancakes, breads, and other baked goods.
This edible fruit seed originated in north-central Asia. Though it’s similar to wheat
in nutrition, buckwheat isn’t actually a grain—it comes from a hardy, weed-like
plant related to rhubarb. Buckwheat has a distinctive three-cornered tan seed. In Europe,
toasted buckwheat—known as kasha—is its most popular form.
Varieties
Buckwheat groats (the hulled kernels) are pale tan and green, and
have a milder flavor. Kasha, or roasted buckwheat groats, has a deep brown color and a
toastier, nuttier flavor. Buckwheat is available in grits and flour, and is used in pancakes,
crackers,
breads, and other baked goods.
Buying and storing tips
Find prepackaged buckwheat in most natural foods or grocery stores;
buy in bulk for maximum savings. Store it in a cool, dry area in a sealed glass or plastic
container, because air, moisture, and sunlight can cause the oils to go rancid.
Availability
Buckwheat is available year-round.
Preparation, uses, and tips
Steam kasha in vegetable or chicken stock with minced onions, butter, and fresh
parsley, or combine equal parts buckwheat groats and coarse corn meal, and cook as polenta
or breakfast cereal.
Nutritional Highlights
Buckwheat groats, 1 cup (120g) (roasted,
cooked)
Calories: 154
Protein: 5.6g
Carbohydrate: 33.5g
Total Fat: 1.04g
Fiber: 4.5g
*Excellent source of: Magnesium (85.7mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value, based upon United States
Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a
particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value.
Nutritional information and daily nutritional guidelines may vary in different countries.
Please consult the appropriate organization in your country for specific nutritional values
and the recommended daily guidelines.
Copyright © 2002 Healthnotes, Inc. All rights
reserved. www.healthnotes.com
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Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires December 2003.
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