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The Power Of Buckwheat By Dana Jacobi
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Blueberry Buckwheat
Pancakes Buckwheat Buttermilk Muffins With Blueberries Buckwheat Noodles In Spicy Peanut Sauce Hot Buckwheat With Raisins & Apricots Hungarian Goulash Soup With Buckwheat Kasha & Bow Ties With Mushrooms Kasha-Vegetable & Cheese Skillet
Add Flavor with Buckwheat Flour You can add a little buckwheat flour to almost any recipe that asks for regular flour. In wheat bread, use half buckwheat flour to add a unique, nut-like flavor. Your bread will bake up with a darker color and the smell is heavenly. All Kinds of Kasha Kasha is a one of Russia's oldest and most traditional side dishes. Made from buckwheat "groats," or toasted buckwheat kernels, kasha is a simply groats cooked with water or broth and a little butter. As with rice or bulgur pilaf, you can add anything from onions and garlic to vegetables or even fruits for a delicious side dish to accompany meats or salads. Another traditional Russian Jewish dish is Kasha Varnishkes, or kasha with bowtie pasta. The story is that some Jewish mother invented it with the thought that no one should come to the table without a tie! Japanese Noodles Another classic use for buckwheat is in Japanese soba noodles, which you can find either fresh or dried at Asian markets or in the international section of major grocery stores. Source: www.meals.com/
In The Kitchen With Buckwheat Unlike rice and wheat, buckwheat has no gluten, a protein with a gluelike consistency. Without gluten to hold the grain together, "it will turn to mush unless you precook it," says Clifford Orr, director of the Buckwheat Institute in Penn Yan, NY. Here's what he advises:
Even though buckwheat is often served as a side dish, you can use the flour to make breads, muffins, and pancakes. It's important, however, to use "light" buckwheat flour, since it actually contains more nutrients that the healthier-sounding "whole" flour. Whole buckwheat flour is made by grinding the buckwheat hull and adding it to the mix. This adds a robust, dark color but virtually no nutrients, says Clifford Orr, director of the Buckwheat Institute. In fact, this process "dilutes" the more-nutritious light flour, giving less bang for the buck -- 8 percent less, to be exact. "Everyone associates the whole version with being healthier, but in this case, it's just not true," Orr says. Buckwheat Helps One of the most valuable aspects of buckwheat is its ability to help control blood sugar levels in people with adult-onset diabetes, the most common form of the disease. The carbohydrates in buckwheat, amylose and amylopectin, are digested more slowly than other types of carbohydrates. This causes blood sugar levels to rise more evenly. While this is good for everyone, it's especially important for those with diabetes, whose blood sugar levels tend to rise steeply and stay high too long. Keeping blood sugar under control has been shown to reduce or prevent many of the serious complications of diabetes, including kidney damage. Even if you don't have diabetes, buckwheat can help. Because it's absorbed more slowly than other grains, it leaves you feeling full longer. This makes it easier to eat less and help control your weight. And don't forget buckwheat if you or someone you know has celiac disease. This is a potentially serious intestinal problem that occurs in people sensitive to gluten, a protein found in wheat and other grains. Because buckwheat is free of gluten, you can eat as much as you want. Source: Prevention's New Foods For Healing, By Selene Yeager and the Editors of Prevention Health Books™, ©1998 by Rodale Press, Inc.
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In Slavic countries, including
Russia, kasha refers to any grain cooked to a porridge. To Americans it specifically means
toasted buckwheat. To me, kasha is soul food, particularly when served in my grandmother's kasha varnishkes--the nutty-tasting, distinctively earthy yet light grain mixed with lots of buttery, browned onions and studded with bow-tie egg pasta, all under thick, rich, mushroom gravy. If buckwheat is familiar to you, it might also be from blinis, the little pancakes that are just as delicious served simply with sour cream as they are accompanying caviar. Or you may know pizzoccheri, the flat, beige Italian noodle made from buckwheat flour. Northern Italians serve them baked with sliced potatoes, cabbage and bubbling melted cheese, all aromatic with sage. The Japanese also use buckwheat flour to make pasta. Their silken soba noodles are slurped from soup and served cold, accompanied by a gingery soy dipping sauce. A grain that is technically the fruit of a plant related to rhubarb, buckwheat is especially high in protein. Recent research shows that, like oats, it has the ability to help lower blood pressure and reduce serum cholesterol because of the soluble fiber it contains. Supermarkets and natural food stores carry kasha in whole groats and cracked into coarse, medium, and fine textures. The whole kasha has the most interesting texture and the best flavor. Look for it in boxes and sold loose, in bulk. Simply boiled like rice, kasha becomes a soupy mush. Toasting the uncooked groats before adding the cooking liquid, however, keeps the grains separate when cooked. This method comes close to reproducing the fluffy texture kasha has when made the traditional Russian way, stirred in a beaten egg until each grain has a dry coating. To toast the groats before cooking, I simply stir rinsed, wet whole groats in one tablespoon of oil until they smell toasty, 2-3 minutes. Then, removing the pot from the heat, I carefully add liquid, standing back to avoid being spattered. Cooked covered, the kasha comes out light and fluffy. Buckwheat is used as toasted groats (also called kasha), or ground into flour. Buckwheat flour is heavy and slightly gritty. To compensate for its texture, some pancake recipes call for yeast, and require hours for the batter to ferment. Instead, I add yogurt. Its density and acidity make lofty buckwheat cakes that are tender, moist and light inside, and almost crusty outside. Successful results require understanding that buckwheat contains no gluten. That’s a boon for people allergic to wheat but can be a bother for cooks and bakers. To get a workable batter or dough, buckwheat must be combined with wheat flour. This is even true of Japanese soba noodles, except for the most costly ones, made by artisans, which require years of practice because the dough breaks easily without gluten to hold it together. AICR "Something Different" is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, The Best of Clay Pot Cooking and The Natural Kitchen: SOY! and recipe creator for AICR's Stopping Cancer Before It Starts.
Ed. Note: Canadian researchers have found new evidence that buckwheat, a grain used in making pancakes and soba noodles, may be beneficial in the management of diabetes. In a study, researchers showed that extracts of the seed lowered blood glucose levels by 12 percent to 19 percent when fed to diabetic rats. The report comes at a particularly appropriate time since November is National Diabetes Awareness Month. The study may lead to new uses of the grain as a dietary supplement or functional food to help people with diabetes and others with conditions involving elevated glucose, the researchers claim. Until similar studies are done on humans with diabetes, no one knows exactly how much buckwheat - in flour or extract form - must be eaten in order to obtain a beneficial effect on glucose levels. Source: Food Ingredients First, November 2003
BLUEBERRY BUCKWHEAT
PANCAKES Orange Sauce: 2 cups orange juice Pancakes: 1/2 cup unbleached all-purpose flour To make the sauce, boil
orange juice in deep saucepan until reduced by half, about 20 minutes. Mix in maple syrup
to taste. Add chopped orange. Dissolve cornstarch in 1 Tbsp. cold water. Mix into hot
juice. Bring to a boil over medium heat, stirring constantly. When sauce thickens and
looks translucent, remove from heat and set aside. Sodium Alert! This recipe is not suitable for those on
salt-restricted meal plans.
BUCKWHEAT ALMOND WAFFLES 1 cup buckwheat flour Preheat waffle iron and lightly coat with vegetable cooking spray. In a large bowl, combine the buckwheat flour, all-purpose flour, baking powder, baking soda and salt. In a medium bowl, combine the oil, buttermilk, whole egg, egg whites, honey and almonds. Add to the dry ingredients and stir until just blended; the batter should be slightly lumpy. Pour about 1/3 cup of the batter onto the prepared waffle iron and cook about 4 to 5 minutes, or until the waffle is golden brown and crisp. Repeat with the remaining batter. Serve the waffles immediately with optional fresh fruit or a drizzle of maple syrup (not included in the nutritional analysis below). Makes 5 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 341 Cal; 12 g Total Fat (2 g Sat Fat); 49 g Carb; 46 mg Cholesterol; 487 mg Sodium; 12 g Protein; 4 g Fiber. Exchanges: 3 Starch; 2 Fat.
HOT BUCKWHEAT WITH RAISINS AND
APRICOTS 1 cup skim milk In a medium saucepan, combine the milk, salt and 1-1/2 cups water. Bring to a boil over high heat. Stir in the buckwheat until mixed. Add the honey and cinnamon. Reduce the heat to medium-low. Stir in the raisins and apricots. Cover and simmer for 15 minutes, or until the liquid is absorbed. Makes 4 Servings. Per Serving: 214 Cal; 1 g Total Fat; 49 g Carb; 1 mg Cholesterol; 173 mg Sodium; 6 g Protein; 5 g Dietary Fiber. Exchanges: 2 Starch; 1 Fruit.
BUCKWHEAT BUTTERMILK
MUFFINS Dry Ingredients: 1 cup whole-wheat flour Wet Ingredients: 1 cup nonfat buttermilk Goodies: 3/4 cup firm fresh blueberries, washed and patted dry Preheat oven to 400°F. Spray or line a muffin tin with paper liners and set aside. Sift dry ingredients into a large bowl. Add the blueberries and toss to coat. Whisk the wet ingredients in a medium bowl or blend them in a food processor. Pour the wet ingredients into the dry mixture. Stir just until mixed; do not overstir! Spoon batter in prepared muffin tin. Fill each cup nearly to the top. Bake in preheated oven for 15 to 20 minutes. Cool muffins at least 10 minutes before removing from the tin. Makes 11 to 12 Muffins (To make 12 muffins, fill all cups in muffin tin about 2/3 full. If batter is too scant, fill 11 cups, being sure to fill the 12th cup with water for even baking and to balance the muffin tin). Nutritional Analysis based on 12 Muffins. Per (1 Muffin) Serving: 185 Cal; 1 g Total Fat; 42 g Carb; 00 mg Cholesterol; 280 mg Sodium; 82 mg Calcium; 213 mg Potassium; 5 g Protein; 3 g Fiber. Exchanges: 3 Starch.
KASHA AND
CHICKEN CASSEROLE 1/2 cup medium kasha* *Brown rice may be used in place of kasha, using package directions to cook. Cook kasha in the broth according to
package instructions, preferably in a non-stick saucepan or deep skillet. (The kasha can
be cooked without the egg, as suggested in the package instructions, but using the egg
brings out its flavor more fully).
QUICK KASHA PILAF 1 small carrot, sliced In a food processor, pulse the carrot, onion, and celery until they are finely chopped. In a large, heavy saucepan or small Dutch oven, melt the butter over medium high heat. Stir in the chopped vegetables. Sauté until they are soft, 4 minutes, stirring occasionally. Mix the buckwheat into the sautéed vegetables, stirring until it is fragrant and looks slightly darker in color, 1-2 minutes. Pour in the broth. Cover the pot tightly. When the liquid boils, reduce the heat and simmer 10 minutes. Turn off the heat and let the pilaf sit 5 minutes. Fluff the pilaf with a fork, add salt and pepper as desired, and serve. Makes 4 Servings. Per Serving (without optional salt): 128 Cal; 4 g Total Fat (<1 g Sat Fat); 20 g Carb; 00 mg Cholesterol; 290 mg Sodium; 5 g Protein; 3 g Fiber. Exchanges: 1 Starch; 1 Fat.
KASHA & BOW TIES WITH
MUSHROOMS 2 cups bow tie pasta (3-color or mini bow ties) Cook pasta in boiling water according to package directions. Drain and rinse well. In a large heavy-bottomed pot, mix kasha with egg white. Cook on medium heat, stirring constantly, until kasha is dry and toasted, about 5 minutes. Remove pan from heat and slowly add broth to kasha. Return pan to heat, cover and simmer for 10 to 12 minutes, until most of liquid is absorbed. Holes will appear on the surface and kasha should be tender. Remove from heat and let stand, covered, for a few minutes until remaining liquid is absorbed. Fluff with a fork. Season with salt (optional) and pepper. Heat oil in a large nonstick skillet. Add onions and sauté on medium-high heat for 7 to 8 minutes, until nicely browned. If necessary, add a little water or broth as needed to prevent sticking. Add mushrooms and red pepper. Cook a few minutes longer, until golden, stirring occasionally. Combine all ingredients and mix well. Adjust seasonings to taste. Makes 8 Servings. Tip: This recipe can be doubled easily and freezes/reheats well. Per Serving (w/o adding salt): 148 Cal; 2 g Total Fat (Trace Sat Fat); 26 g Carb; 00 mg Cholesterol; 59 mg Sodium; 150 mg Potassium; 6 g Protein; 2 g Fiber. Exchanges: 2 Starch; 2 Veg.
HOLIDAY KASHA SALAD 1 cup whole buckwheat groats (kasha) Rinse buckwheat and drain it in a strainer. In a medium saucepan, heat oil over medium-high heat. Stir in buckwheat. Cook, stirring with a spoon until fragrant, 2 to 3 minutes. If kasha sticks, scrape bottom of pot firmly. Off the heat, pour in broth. Return pot to heat, cover, and cook over medium-low heat until kasha is fluffy, 10 to 15 minutes. Remove from heat, let sit, covered, for 10 minutes. Turn kasha into a mixing bowl, fluffing it with a fork. Stir scallions, red pepper, and parsley into the warm kasha. In a small bowl, whisk lemon juice and vinegar with salt and pepper, until the salt dissolves. Whisk in the oil. Pour over the kasha, mixing with a fork until the salad is evenly coated. Set aside for 1 hour to allow flavors to meld, or cover and refrigerate it up to 24 hours. Let chilled salad come to room temperature before serving. Makes 10 servings. Per Serving (without salt): 92 Cal; 3 g Total Fat (<1 g Sat Fat); 14 g Carb; 239 mg Sodium; 3 g Protein; 3 g Dietary Fiber. Exchanges: 1 Starch; 1/2 Fat.
BUCKWHEAT NOODLES IN SPICY
PEANUT SAUCE 8 ounces Japanese buckwheat noodles (soba) In a large saucepan of boiling water, cook the noodles until tender, about 8 minutes. Scoop out and reserve 2 tablespoons of the cooking liquid. Drain the noodles. In a medium bowl, combine the peanut butter, reserved noodle cooking liquid, soy sauce, peanut oil, sesame oil, vinegar, honey, ginger, hot pepper flakes, ground pepper and garlic. Whisk until blended. Place the noodles in a large bowl. Pour the sauce over the noodles and toss until evenly combined. Sprinkle the scallions over the top. Serve at room temperature. Makes 5 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 248 Cal; 8 g Total Fat (1 g Sat Fat); 39 g Carb; 00 mg Cholesterol; 631 mg Sodium; 9 g Protein; 1 g Dietary Fiber. Exchanges: 3 Starch; 1/2 High-Fat Meat Substitute; 2 Fat.
KASHA-VEGETABLE AND CHEESE
SKILLET 2 Tbsp olive oil or butter OR 4 Tbsp tomato juice *To significantly reduce sodium, use water instead of vegetable broth In a large ovenproof skillet with a tight-fitting lid, heat the fat or tomato juice and sauté the onion, celery, pepper, and mushrooms for about 3 minutes. Add the kasha and liquid and bring to a boil, then reduce the heat to low. Cover and cook for 10 minutes. Turn off the heat and mix in the cottage cheese and corn. Place the mozzarella cheese on top and slide the skillet under the broiler, or place in a conventional oven or microwave just until cheese melts. Garnish with cherry tomatoes and sprigs of parsley. Makes 10 Servings. Sodium Alert! This recipe is not suitable for those on low salt meal plans unless water is substituted for the vegetable broth. Per Serving (using olive oil and vegetable broth): 173 Cal; 6
g Total Fat (2 g Sat Fat); 21 g Carb; 10 mg Cholesterol; 488 mg Sodium; 213 mg Potassium;
10 g Protein; 3 g Dietary Fiber. Exchanges: 1 Starch; 1/2 Very Lean Meat;
HUNGARIAN GOULASH SOUP
WITH BUCKWHEAT 1 cup medium buckwheat groats *Eliminating the salt from the recipe will reduce the sodium to 266 mg per serving. In a medium saucepan, combine the buckwheat and egg white. Cook over medium-high heat, stirring, until the grains are separate, about 5 minutes. Pour the boiling water slowly and carefully over the buckwheat; it will splatter so be careful. Reduce the heat to low and simmer, covered, until the buckwheat is tender, about 15 minutes. Set aside. In a large saucepan, heat the oil over medium heat. Add the onions, bell pepper and garlic and cook until very soft, 6 to 8 minutes. Add the paprika and caraway seeds. Cook, stirring, 2 minutes longer. Add the tomatoes with their liquid and the stock. Bring to a boil over high heat. Add the round steak, salt (optional) and pepper. Reduce the heat to a simmer, cover and cook, skimming as necessary until the beef is tender, 1-1/2 to 2 hours. In a small bowl, combine the yogurt and chives. To serve, place about 1/3 cup of the buckwheat in each soup bowl. Add some of the soup and meat. Top with a dollop of chive yogurt. Makes 7 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans unless the salt is eliminated from the ingredient list (see note above). Per Serving: 256 Cal; 7 g Total Fat (1 g Sat Fat); 30 g Carb; 38 mg Cholesterol; 737 mg Sodium (266 mg w/o salt); 21 g Protein; 4 g Fiber. Exchanges: 1 Starch; 2 Veg; 2 Lean Meat; 1 Fat.
BUCKWHEAT PRETZELS 3-1/2 cups all-purpose flour Preheat oven to 425°F. Spray a baking sheet with nonstick vegetable spray; set aside. In a large bowl, mix two flours and salt. Add eggs and milk; blend to form a medium soft dough. Knead dough on a floured board for a few minutes. Place dough into a sealed container or zipper-top plastic bag; let rest for about 20 minutes. Cut dough into 12 or 16 pieces, depending upon pretzel size you prefer. Roll each piece into a rope and twist into desired shape. Place pretzels on prepared baking sheet; brush with egg white. Sprinkle with salt and sesame seeds. Bake in preheated oven for 15 to 20 minutes. Serve warm. Yield: 12 to 16 Pretzels. Per Pretzel (based on 16 Pretzel Yield): 139 Cal; 2 g Total Fat (<1 g Sat Fat); 25 g Carb; 28 mg Cholesterol; 311 mg Sodium; 96 mg Potassium; 5 g Protein; 1 g Fiber; 1 g Sugars. Exchanges: 2 Starch.
CARROT BUCKWHEAT
POPOVERS 1 medium carrot, peeled and coarsely chopped Preheat oven to 400°F. Lightly coat a 12-count muffin tin with vegetable cooking spray. In a blender, combine the carrot, whole egg, egg whites, buttermilk and melted butter. Process until thoroughly mixed. Add the buckwheat flour, brown sugar, cinnamon and nutmeg and blend until just combined. Pour the batter into the prepared muffin pan. Bake 35 minutes, or until the popovers are puffed and golden. Turn out and serve immediately. Makes 12 Popovers. Per Popover: 99 Cal; 4 g Total Fat (2 g Sat Fat); 14 g Carb; 26 mg Cholesterol; 45 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 1 Starch; 1 Fat.
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