HAVE YOU DISCOVERED BUCKWHEAT YET?

BUCKWHEAT

Here are the facts about Buckwheat




You would think that the Buckwheat grain would not be gluten free right, but it is in fact naturally gluten free. Along with the grain Quinoa this is another healthy grain that you can eat to help with your weight loss.  I personally try and stay away from wheat and gluten by choice and not because I am allergic to it.  With all the hype about vegetarian and gluten-free diets, I am surprised that there isn't more discussion about buckwheat.

Buckwheat is loaded with health benefits and is similar to whole grains.  It is a great source of heart-healthy fiber, which helps keep you full for longer and provides hunger-satisfying protein without any of the cholesterol or saturated fat that animal protein contains. It also offers eight essential amino acids, making this complete protein a smart nutritional choice for vegetarians.

Other buckwheat benefits include fatigue-fighting iron, bone-healthy calcium and immune system-boosting manganese, magnesium, copper and zinc. Buckwheat is a good source of a powerful flavonoid, rutin, which has been shown to protect against blood clots. It also contains omega-3 and omega-6 essential fatty acids.  

Buckwheat's lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease.

While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. The Yi people of China consume a diet high in buckwheat (100 grams per day, about 3.5 ounces). When researchers tested blood lipids of 805 Yi Chinese, they found that buckwheat intake was associated with lower total serum cholesterol, lower low-density lipoprotein cholesterol (LDL, the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol) to total cholesterol.

Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system.

The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheat also scored highest on their ability to satisfy hunger.

I found this recipe on About.com which uses buckwheat flour, these are delicious especially with the peppermint extract added.

Chocolate Chip Mint Cookies

Ingredients:

1 1/8 cup light buckwheat flour (see note)
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup (1 stick) unsalted butter
3/4 cup brown sugar
1/2 teaspoon vanilla extract (for chocolate mint chip cookies, use 1 teaspoon peppermint extract)
1 large egg
1 cup (6 ounces) gluten-free chocolate chips
1/2 cup chopped nuts (optional)
Preparation:

Preheat oven to 375° F / 190° C

Line 2 large baking sheets with parchment paper or lightly oil

Combine dry ingredients in a medium bowl and whisk to combine. In a large mixing bowl, combine egg and sugar and beat with an electric mixer on high until light and fluffy. Add butter and beat on high until combined. Add extract and beat briefly. Add dry ingredients and mix until combined. Stir in chocolate chips and nuts (optional).

For 1 dozen large cookies use a 2 tablespoon (1/8 cup) ice cream scoop or drop heaping tablespoons of dough on prepared baking sheets. 

For 2 dozen small cookies use a 1 tablespoon ice cream scoop or a rounded tablespoon.

Bake in preheated oven for 9-11 minutes or until cookies are crisp on edges and slightly soft in the middle. Cool on baking sheet.