BUCKWHEAT

Millets are millennials' favourites. Traditionally, people have been consuming millet since ancient days mainly due to its numerous health benefits. With more intensive research and development in the agricultural field, we are getting information on multiple millet varieties. 

Buckwheat is one such millet that can be used as an excellent substitute for wheat. Packed with protein, fibre, and antioxidants, it truly benefits our health. This article will share more detailed information regarding Buckwheat's benefits and how to cook it properly.

Benefits of Buckwheat on various diseases

Buckwheat is not associated with any kind of wheat, although the name includes the word. The millet is totally different. Buckwheat is one kind of grass primarily grown everywhere, especially in the United Nations, Central Europe, Eastern Europe, China, Russia, Kazakhstan, Russia etc. The scientific name is Fagopyrum esculentum. There is another variety commonly known as Tartary Buckwheat. 

Buckwheat is considered pseudocereal, just like Quinoa. The popularity is mainly due to the abundant source of minerals and antioxidants. Buckwheat can be used as breakfast grain like flour, noodles, and Pasta. Besides, it can be used for feeding cattle and other livestock. Following are the top health benefits of Buckwheat on multiple diseases.

Benefit 1: Cure cardiovascular disease

The incidence of cardiac arrest and stroke is growing at an alarming rate among younger people. Clinical practitioners, thus, recommend everyone maintain a healthy lifestyle habit. Diet plays an important part here. Whole grain foods are the best options because they provide fibre and niacin. 

As Buckwheat can provide you with both in reasonable amounts, regular consumption thus may lead to controlled blood pressure. Besides, dietary fibre also takes care of the accumulation of blood cholesterol.

Benefit 2: Effect on Obesity

Obesity is another chronic situation. It disrupts your everyday lifestyle and brings several other life-threatening conditions like hypertension, reduced liver functioning, decreased energy level, etc. Instead of relying on weight loss surgeries and supplements, an active lifestyle combined with a fibre-rich diet can do a lot. 

Buckwheat impacts your satiety which is very important for healthy weight loss. You will intake fewer calories and also feel full after a meal. Gluten intolerant people can also enjoy it without any hesitation. If you have celiac disease, Buckwheat is the absolutely correct option.

Benefit 3: Healthy option for Expecting Mothers

Finding a wholesome meal rich in nutrients is challenging for pregnant women. During this time, gastrointestinal problems are the primary concern. Buckwheat is one such option that provides a plethora of nutritional constituents like iron and folate. 

Folic acid aids the regeneration of red blood cells, thus reducing the chances of anaemia. It helps in better growth of the baby. 

Along with an iron-folic acid tablet, a bowl of Buckwheat dishes can aid the smooth pregnancy journey. Consuming fibre-rich grains surprisingly reduces the possibility of birth defects.

Chart of nutrition 

Carbohydrates as the primary nutritional component in Buckwheat. After that, Protein and Fibre hold the higher percentages. It is a good source of healthy fats, vitamins, and minerals. The detailed nutritional profile has been presented as follows. 

Calorie	343 kcal
Carbohydrates	71.5 gm
Protein	13.3 gm
Dietary fibres	10 gm
Fat	3.4 gm
Water	10%
Potassium	148 mg
Magnesium	86 mg
Calcium	12 mg
Iron	1.34 mg

Additionally, Buckwheat dishes include Vitamin B6, Vitamin K, Folate, Niacin, Riboflavin, Folate, and Thiamin.

Some dishes

Beginners get confused thinking about how to include Buckwheat in their regular diet. It's a very dynamic option, so it can be cooked in every possible way. Bread, snacks, prodigy, Upma, there are endless dishes. Let's check some quick yet lip-smacking healthy recipes.

Dish #1: Buckwheat Dhokla

Dhokla is one of the simplest traditional recipes. You only follow the correct process.

Ingredients

1. Buckwheat: 1 ¼ cups
2. Curd: ½ cup
3. Green chilli paste: 1 tsp
4. Ginger paste: ¼ tsp
5. Salt: to taste

Method to cook

• Take a bowl and clean Buckwheat millet one to the maximum time with water. 
• Drain the excess water completely with the help of a strainer.
• Now add curd and a little amount of water (½ cup) and combine it well. Rest the mixture with cover for at least 4 hours.
• After that, add green chilli paste, ginger paste, and salt. Give a quick mix.
• Take a baking tin or any thali and grease with little oil. 
• Pour the batter and spread it evenly.
• Steam cook for 10-15 minutes. To check, insert a toothpick deep into the bottom of the plate if the clean dhokla is ready.
• Cool the mixture slightly and cut it into pieces. Serve with chutney.

Dish #2: Buckwheat veg khichdi

For a diabetic patient, Khidchi with lots of veggies and dal is a nutritious option.

Ingredients

1. Buckwheat: 1 ½ cups
2. Moong dal (yellow): ½ cup
3. Mixed vegetables: 1 cup (Carrot, Beans, Peas, Cauliflower)
4. Black pepper powder: 1 tsp
5. Asafoetida: ¼ tsp
6. Turmeric powder: ¼ tsp
7. Chilli powder: ¼ powder
8. Green chilli paste: 1 tsp
9. Ginger paste: 1 ½ tsp
10. Cloves: 1-2
11. Bayleaf: 1

Method to cook

• To start the process, first, clean Buckwheat and moong dal separately. Drain the water and rest it aside.
• Now heat the oil in a pressure cooker for further process. 
• Add cloves, bay leaves, and cumin seeds. Add ginger paste and wait for 1 minute.
• When the aroma comes, add asafoetida, Buckwheat, and Moong dal one by one. Fry for 2 minutes on a medium flame.
• Add all the vegetables and cook on medium-high flame for another 3 minutes.
• Now add turmeric powder, chilli powder, and green chilli paste. Mix it well.
• Now add 4 cups of water and cook it for 2-3 whistles.
• Turn off the heat and rest it to cool for a few minutes. Now open the lid after releasing the vapour completely. 
• Serve it hot. You can add 1 tsp of ghee or fresh coriander leaves. 

Our products.

In a nutshell, Buckwheat provides a plethora of nutritional elements. The higher fibre content and phytochemicals promote healthy hair growth as well as bone development. It is a readily available option. 

However, before shifting to a Buckwheat millet diet, you must be careful about allergic reactions. Soba noodles are one popular item made with Buckwheat. Thankfully, brands are coming with a variety of products. If you want to try organic options, choose our Millet Noodles and Millet Pasta.