A bit about Buckwheat

Todays post is about Buckwheat. After sharing my Digestive Biscuit recipe and the reference to buckwheat being good for digestion, I thought that this topic should be next.

So, what is buckwheat?

The buckwheat plant was domesticated in north western China 3,000 years ago and despite the name, is not related to wheat in any way. Instead, buckwheat is actually related to sorrel, knotweed, and rhubarb. Its seeds so closely resemble the much larger seeds of the beech tree that the plant has been called “beech wheat,” or buckwheat. It is actually a soft leaf, green plant with pretty white flowers.

Buckwheat is not classified as a ‘true’ grain, but rather a ‘pseudo-cereal’. Its nutritional profile, nutty flavour, appearance and culinary applications have led it to be commonly referred to as a grain.

It has many Health Benefits
  • It’s gluten free
  • High in protein (13-15%), second highest only to oats, and rich in the amino acid lysine.
  • Rich in polyunsaturated essential fatty acids, such as linoleic acid.
  • Contains vitamins B1, C, E and P as well as high levels of zinc, copper, and manganese.
  • High in soluble fibre.
  • A rich source of antioxidant compounds.
  • Contains rutin, a bioflavonoid that helps control blood pressure.
Beneficial to the Cardiovascular System

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. The beneficial effects are due in part to its rich supply of flavonoids, particularly rutin.

Rutin protects against disease by extending the action of vitamin C and acting as antioxidants. This helps maintain blood flow and keep platelets from clotting excessively.

It’s also a good source of magnesium. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system.

Supports digestive health

Buckwheat has high content of fibre, about six grams in every one cup serving. The fibre helps to fill you up, suppresses the appetite and lowers the chances of over eating. It also helps move food through the digestive tract. This type of insoluble fibrous food is essential for cleaning and strengthening intestines.

Buckwheat is also one of the foods to eat to heal and seal a leaky gut. This is because it is the world’s best source of vitamin P. It actually helps to increase collagen formation and increase intestinal resilience.

Main forms of buckwheat

As flour – it may be used to make gluten free crepes and pancakes. It is also used in conjunction with other flours to make muffins, rolls, bread and cookies. Also works well as a thickener for sauces, soups and casseroles.

Buckwheat groats – are dehulled buckwheat kernels. The groats are used in many dishes throughout the world. In Europe the toasted groats (Kasha) are used in dishes like pilafs.

Soba noodles – buckwheat flour is mixed with wheat flour to produce these Japanese noodles. The buckwheat flour content can range from 50% to 80% depending on the type of noodle produced.

With so many health benefits, it seems like a good idea to include buckwheat as a regular part of our diet.

Till the next post,

Live Clean n Prosper

Sources – WikipediaWorlds Healthiest FoodsGrains & legumes Nutrition Council, Aust Foundation for Alternative and Integrative Medicine 

Cranberry & Choc chip Digestive Biscuits

Today I’m sharing a recipe for Digestive Biscuits with a twist, using Cranberries and Choc chips.

I recently saw a recipe for old-fashioned oat & spelt digestive biscuits and I thought I would make some. Previously I have written about the health benefits of oats, I also prefer not to use wheat in my baking if possible. So, in keeping with the idea of good ‘digestion’, I decided to use buckwheat flour.

Both oats & buckwheat are very beneficial for gut health.

I also decided to add a bit more texture and flavour to my biscuits with cranberries, dark choc chips and pepitas.

Cranberry & Choc chip Digestive Biscuits

Makes approx. 20 biscuits

Ingredients

150 g butter (soft)

70 g Coconut sugar

2 tbsp Maple syrup

2 eggs

1 tsp baking powder

180 g Oat flour

220 g Buckwheat flour

1 tsp salt

1 tsp Cinnamon

2 tbsp rolled oats

3 tbsp dried cranberries

2 tbsp pepitas

2 tbsp dark choc chips

 Method

Preheat your oven to 200’c and line 2 biscuit trays with baking paper.

* Mix the butter and sugar together using an electric mixer till creamy

* Add in the Maple syrup and the eggs, continuing to mix well, followed by the cinnamon, salt and baking powder.

* Add in the flours a spoonful at a time.

I added in the cranberries, pepitas and chocolate chips after mixing in approximately 1/3 of the flours. This helped them to be distributed more evenly through the mix.

As you get towards the end of the flours, the dough will get quite stiff.

I used my tablespoon to portion the dough into mounds on the trays. I then squashed them with a fork.

Bake the biscuits in the middle of the oven for 10 minutes.

These biscuits are a drier consistency so they are best enjoyed with a glass of milk or cup of tea.

 Hope you enjoy them.

Till the next post,

Live clean n Prosper

A bit about Coconut & Coconut Flour

Todays post is all about Coconut and Coconut flour.

Coconut is such a versatile food and available in several different forms. It is becoming increasingly popular in many different diets due to its many health benefits. I use it in many of the recipes shared on this blog – Choc-Orange Slice, Orange & Coconut Cake, Spiced Pumpkin Muffins, Brownies,

First, what is Coconut?

Botanically speaking, a coconut is a fibrous one-seeded drupe. However, when using loose definitions, the coconut can be all three: a fruit, a nut, and a seed.

Coconut is a seed because it is the reproductive part of the tree. However, coconut is also a fruit because it is a fibrous one-seeded drupe. Finally, coconut is a nut because a loose definition of a nut is nothing but a one-seeded ‘fruit’.

It’s all a bit botanically confusing I think.

It’s very versatile.

Coconuts are used for many things ranging from food to cosmetics.  Coconuts are distinct from other fruits because of the large quantity of clear liquid, “coconut water” or “coconut juice” contained inside.

The coconut flesh can be eaten straight from the shell. It is also dried and shredded, toasted or not. The oil and milk derived from it are commonly used in cooking as well as in soaps and cosmetics.

It has many health benefits

As a food, as it’s incredibly rich in vitamins, minerals, and fibre.

Lauric acid is the most important saturated fat provided by coconuts. It lowers the level of bad cholesterol (LDL) in the body and helps keep your arteries clean and healthy.

The liquid or water is not only a delicious and refreshing drink, it is also rich in electrolytes, enzymes, and minerals. Cytokinin, one of the elements found in coconut water, possesses potent anti-carcinogenic and anti-aging properties.

What is Coconut flour?

Dehydrating and finely grinding the coconut flesh after the oil has been extracted, creates the flour. With a slightly sweet, coconut flavour, coconut flour has a fine texture and can be used to substitute plain flour.

Coconut flour can be used to replace up to 1/3 of plain wheat flour in baking recipes, however about an equal amount of extra liquid will also be needed.

Coconut flour provides medium-chain triglycerides (MCTs) and plant-based iron.

MCTs are a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, and enhanced brain and heart health.

Coconut flour also contains high levels of fibre, which may help keep blood sugar levels in check. Foods rich in fiber help regulate blood sugar levels by slowing down the speed at which sugar enters your bloodstream.

Additionally, coconut flour contains small amounts of soluble and other fermentable fibres, which feed the beneficial bacteria in your gut. The combination of fibre may also benefit your digestion. (Sources – http://www.coconutresearchcenter.org/, https://www.healthline.com, https://www.medicalnewstoday.com )

So, try adding a bit of coconut to your cooking. Whether it is desiccated, milk, oil or flour, will have some form of health benefit.

It also tastes nice.

Till the next post,

Live clean n prosper.