cooking with buckwheat

THIS ANCIENT-AND GLUTEN-FREE-"GRAIN" OFFERS CHOLESTEROL-LOWERING PROPERTIES AND MAY EVEN PROTECT SKIN FROM THE SUN

What looks like a grain and tastes like one, but isn't? Buckwheat. I lead to head with real grains, it packs a lot more nutritional value- it's high in B vitamins, phosphorus, magnesium, potassium, iron, zinc, copper, and manganese. Often mistaken for a grain, it's actually the seed of a plant related to rhubarb. Buckwheat is gluten-free, low on the glycemic value index (it rates 54 on the 100 scale), .md packed with protein, fiber, and flavonoids-those disease-lighting phytonutrients we often hear about in relation to tea polyphenols.

This is one carb you don i have to avoid. And it's one superfood whose merits both the West and East can agree upon-buckwheat is grown and used in dishes worldwide I lulled buckwheat grains, called buckwheat groats, are transformed into flour. Buckwheat flour is used to make breakfast cereals, pancake mixes, breads, muffins, and Japanese soba noodles. And roasted buckwheat groats are used to make kasha, an Eastern European porridge. Even bees are partial to the fruit seed, using buckwheat's fragrant blossoms to yield buckwheat honey.

It has a distinctively hearty, nutty flavor, so it's often mixed with other flours to soften the taste. Culinary uses aside, studies have been uncovering some of buckwheat's nutritional perks and health benefits. Here's some of the latest good news:

Diabetes

Canadian researchers have found that buckwheat may help to manage blood sugar in those with diabetes. Findings suggest that buckwheat boasts a glucose-lowering effect. Feeding a single dose of buckwheat extract to experimental rats with type 1 (insulin-dependent) diabetes caused a decrease in blood-glucose levels of 12 to 19 percent; the researchers believe the extract would produce a similar benefit for type 2 diabetes. A buckwheat compound called chiro-inositol may be responsible for the effect, researchers believe, since it has been known to play a role in glucose metabolism and cell signaling, so it may make cells more sensitive to insulin or art like insulin itself.

Another theory holds that because buckwheat is high in fiber (over 4 g per cup), it's absorbed more slowly from the gut into the bloodstream than other lower fiber grains. Also, because the body digests it more slowly, buckwheat is more filling, which may help with weight control-another vital aspect of diabetes management. In addition, buckwheat is a rich source of magnesium, which has been shown to reduce the risk of diabetes in some studies. A one-cup serving contains 86 mg of magnesium, which is a great nutrient overall and helps to relax blood vessels, improve blood flow, and reduce blood pressure

Cholesterol

Other findings, published in the Journal of Food Science, reported a cholesterol-lowering effect from eating buckwheat. The researchers suggest that the effect on blood fats may be due to the flavonoids, particularly rutin, found abundantly in buckwheat. While rutin is found in many fruits and vegetables, buckwheat is notably the richest food source. It has potent antioxidant activity, anti-inflammatory properties, increases vitamin C absorption, and protects blood vessel health. Preliminary findings from animal data showed that cholesterol levels fell by a quarter to a third in rats with high cholesterol. Additionally, a 1995 study in the American Journal of Clinical Nutrition showed a cholesterol-lowering effect from buckwheat consumption. When American researchers examined the potential cardioprotective effect of oats and buckwheat intake in 850 people in Southwest China, they found that 100 g of buckwheat per day led to lower total cholesterol and low-density-lipoprotein (LDL) cholesterol, and a higher ratio of high-density-lipoprotein (HDL) to total cholesterol.

Cancer

Korean scientists reported on buckwheat's cancer-fighting effects in the June issue of the Journal of Medicinal Food. Their findings suggest that buckwheat extract was able to kill a number of different cancer cell lines in a petri dish, induding stomach cancer. Other findings have similarly reported about protection against breast and colon cancers, but more research data will have to confirm the preliminary good news.

Skin Care

Besides having it for breakfast, you may consider buckwheat as part of your skin care regimen-it seems to have UV-protective benefits for the skin, namely antioxidant activity against the proliferation of skin cancer cells. German researchers used an extract from buckwheat herb and compared it to pure rutin, a type of plant-based antioxidant, as well as a commerdal UV-absorbing agent. The buckwheat-derived antioxidant demonstrated higher photoprotertion than either tested extract.

So if buckwheat hasn't made its way into your pantry already, now you've got some reasons to try sowing this seed for good health.

Turn the page for some delicious recipe ideas from our sister publication Vegetarian Times.

Hearty Grain Soup with Beans and Greens

Serves 6

Kasha, or toasted buckwheat, is often used in Eastern European porridges and side dishes. Here it's added to an Italian-style vegetable soup that's perfect for a cold winter night. You can substitute large-kerneled cooked grains, such as wheat berries, barley, or brown rice, for kasha.

2 Tbs. olive oil, divided

1 large onion, coarsely chopped (1 � cups)

2 cloves garlic, minced (2 tsp.)

4 cups low-sodium vegetable broth

1 � cups cooked kasha

115-oz. can crushed tomatoes

115-oz. can kidney beans, drained and rinsed, divided

� tsp. dried oregano

� tsp. dried rosemary

� lb. kale, trimmed and chopped

3 Tbs. chopped fresh parsley

2 to 3 tsp. balsamic vinegar

1. Heat 1 Tbs. oil in large pot over medium-high heat. Add onion, and cook 3 minutes, or until softened, stirring occasionally. Add garlic, and cook 5 minutes more, or until onion is lightly browned.

2. Stir in broth, kasha, tomatoes, 1 cup beans, oregano, and rosemary. Bring to a boil. Press half of kale into liquid with wooden spoon until it wilts.

3. Press remaining kale into liquid. Reduce heat to medium, and simmer 15 to 20 minutes, or until kale is tender.

4. Pur�e remaining beans in food processor. Add pur�ed beans, parsley, and remaining 1 Tbs. oil to soup. Stir in vinegar, and season with salt and pepper. Ladle into bowls, and serve.

PER SERVING: 204 CAL; 8 G PROT; 6 G TOTAL FAT (1 G SAT. FAT); 33 G CARB; 0 MG CHOL; 521 MG SOD; 7 G FIBER; 5 G SUGARS

Banana Buckwheat Pancakes

Makes 18 3-inch pancakes

Egg replacer keeps these breakfast treats tender without dairy or extra oil.

2 cups plain soymilk, divided

2 tsp. fresh lemon juice

1 cup buckwheat flour

1 cup flour (can use whole-grain, if desired)

1 � tsp. baking powder

� tsp. salt

� tsp. baking soda

2 tsp. egg replacer powder

2 Tbs. canola oil

1 Tbs. maple syrup, plus more for serving

2 bananas, thinly sliced

1. Mix 1 � cups soymilk with lemon juice in small bowl. Let stand 5 minutes.

2. Combine flours, baking powder, salt, and baking soda in medium bowl.

3. Whisk egg replacer and remaining � cup soymilk in small bowl. Add to soymilk mixture. Whisk in oil and maple syrup.

4. Stir flour mixture into soymilk mixture. Fold in bananas.

5. Lightly oil griddle, and heat over medium heat. Pour 2 Tbs. batter onto griddle for each pancake, and cook 2 minutes, or until batter bubbles and pancakes begin to brown around edges. Flip, and cook 2 minutes more. Serve with maple syrup.

PER SERVING: 258 CAL; 8 G PROT; 7 G TOTAL FAT (0.5 G SAT. FAT); 44 G CARB; 0 MG CI IOL; 412 MG SOD, 4 G FIBER; 9 G SUGARS

Sesame Soba Bowls

Serves 6

This deliciously different and quick dish features soba noodles, also called Japanese buckwheat noodles. Serve with steamed broccoli and fortune cookies for dessert.

13.75-oz. pkg. soba noodles

� cup soy sauce

� cup mirin (sweet cooking rice wine)

1 Tbs. rice vinegar

1 Tbs. tahini (sesame paste)

1 tsp. toasted sesame oil

2 Tbs. plus 1 tsp. sugar

� cup pickled ginger, finely chopped

4 scallions (white and light green parts), thinly sliced

1/3 cup finely chopped cilantro

� cucumber, peeled and diced

12-oz. pkg. lite silken tofu, cut into cubes

1. Cook soba noodles according to package directions. Drain well, place in large bowl and let cool.

2. In small bowl, combine soy sauce, mirin, rice vinegar, tahini, 1 Tbs. water, sesame oil, sugar, and ginger. Stir in scallions.

3. Add sauce and cilantro to noodles and toss to coat Divide among 4 to 6 bowls. Garnish with diced cucumber and tofu cubes, and serve hot

PER SERVING: 354 CAL; 18 G PROT; 3 G TOTAL FAT (0.5 G SAT. FAT); 67 G CARB; 0 MG CHOL; 1161 MG SOD; 3 G FIBER; 12 G SUGARS

[Sidebar]

CANADIAN RESEARCHERS HAVE FOUND THAT BUCKWHEAT MAY HELP TO MANAGE BLOOD SUGAR IN THOSE WITH DIABETES.