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Buckwheat due to its long transit time in the gut is not only one of the most filling grains, but also helps stabilizes blood sugar.  Since it is a gluten-free, noncereal grain, it is great for people with food allergies.  It's a good blood building food, as it neutralizes toxic acidic wastes.  Buckwheat, however, is not recommended for someone with skin eruptions, which it may exacerbate.  Buckwheat contains bioflavonoid rutin and therefore is medicinal to capillaries and blood vessels and increase circulation to the hands and feet.  In addition, rutin is an antidote against X rays and other forms of radiation.  In Japanese tradition, buckwheat is considered medicinal
for the kidneys.  
The most nutritional characteristic of buckwheat is the high proportion in it of all eight essential amino acids.  IN addition, buckwheat as up to 100 percent more calcium than other grains, is rich in vitamin E, and contains almost the entire range of B-complex vitamins.  Buckwheat is also low in Saturated Fat, and very low in Cholesterol and Sodium. It is a good source of Dietary Fiber, Magnesium, Copper and Manganese. 

FUN FOOD FACTS Buckwheat (Fagopyrum sagittatum Gilib) has been grown in America since colonial days, and the crop once was common on farms in the northeastern and North central United States. Buckwheat enjoyed a resurgence of popularity in the mid 1970's, this boom was due to the nutritional excellence of buckwheat.

  • substitute for rice in some recipes. It has more robust flavor
  • as side dish with meats, tofu and veggies or fish 
  • with butter and milk (great for breakfast!) 
  • with soy sauce and toasted sesame oil 
  • I love it with hummus and avocado (it is totally unconventional recipe) 
  • base for stuffing for poultry and vegetables 


Kasha: (kasha in Russian means any cooked grain, porridge, not only buckwheat) 
1 cup of buckwheat, roast it if you like (see below)
2 cups of water
Pinch of salt
Bring to boil, then cook on very low heat covered until dry, soft and fluffy, about 30-40 min. No need to stir.
Add butter when done if you use butter. It really compliments the taste.
~From Angela, a CSA member from Russia

Toasted Buckwheat 
To toast buckwheat, heat pot and add 1 cup buckwheat, and stir until toasted to your liking. The toasting can also be done in a little extra-virgin olive oil, but is not necessary. After toasting, carefully add 1 1/2 cups boiling water or veggie stock plus 1/2 tsp. salt to pot. 

Return water to a boil, then reduce the heat and simmer, covered, until the liquid has been absorbed. This should take about 10-12 minutes. Turn off the heat and let stand, covered, until all of the water has been absorbed (5 minutes). Fluff with a fork. 

Here's a little tip I'd like to share with you: Remove the pot from the heat when most of the water has been absorbed and holes appear on the surface. (You can determine how much water is left by tilting the pot or pan.) This small amount of water will be absorbed and will ensure your boiled kasha or buckwheat doesn't stick to the bottom, which can be VERY hard to clean.

Buckwheat and Quinoa Mixed Grains
½ cup quinoa
½ cup buckwheat
2 ¼ cups water
Sesame or Olive Oil

Saute chopped onion and garlic in oil of your choice. Meanwhile, toast the grains in a dry pot. When grains are ready add the onions and garlic. Stir-saute for a few minutes allowing the grains to absorb the oil and seasonings.
Seasonings: turmeric, black pepper, salt, cinnamon, ginger, rosemary, and then either 1⁄2-1 bouillon cube, or curry powder. Add water. Bring to boil, turn low and cover to simmer for almost 20 mins. Yum! Perfect lunch or dinner for a chilly fall day. Feel free to throw in chopped broccoli, kale, carrot, potatoes, eggplant—any veggies of your choice, for a one-pot meal. 

Felicia's Kasha Burgers ~CSA Member Julie Sharpe

The buckwheat we just got is so so so good in this recipe. It's from Vegetarian Planet Cookbook - p. 375;

3 T (ish) butter/oil
3 c onions
3 c chopped flavorful mushrooms (i used dried soaked in water overnight)
2/3 c white wine
2 c water
1 1/2 t dry thyme
1/2 t dry sage
3 T soy sauce
1 c kasha
3 T flour - i used close to 1/2 a cup, i think)

saute onions in butter ~ 10 minutes
add mushrooms. saute 2 more minutes
add wine, water, thyme, sage, soy sauce, pepper, kasha. high heat - boil . cover, low simmer 15 minutes
let cool 10 minutes. add flour -- should be sticky.
now the mix can be refrigerated 3ish days - or used immediately
fry in oil - in more than you think you need on each side for 4 minutes.


Boiled Buckwheat with Veggies

1/2 C. buckwheat
1/2 cup quinoa
1 medium onion
1/2 tsp turmeric
small clove garlic, opt'l
1/2 tsp cinnamon
1 tsp thyme
1/2 tsp salt
fresh ground black pepper
vegetables are optional: celery, tomato, carrot, broccoli--any of all of those.
2 C. water

Bring to boil, turn to simmer, check it in 10-15 mins. It may not seem quite done, but remove it from oven, cover with towel, and let it sit 10-15 minutes more--it will finish cooking.