Expect to see buckwheat everywhere in 2024. While it’s been around for centuries, it’s experiencing new respect and attention.

For one thing, with all the focus on soil heath these days, it’s gaining popularity as a beneficial cover crop, radically improving the microbiome of soil.

It’s also probable that you’ve seen this gluten-free ingredient in the form of soba noodles. But the day of buckwheat is upon us: soon you’ll be seeing buckwheat in everything from plant-based milk alternatives to granola.

Technically, Buckwheat is not a grain- it’s a seed, just like wild rice is not true rice. And like all whole foods, this seed has a lot to offer. For instance, consider these health benefits:

• Buckwheat contains dietary fiber which protects gut health and alleviates any symptoms of indigestion.
• It is gluten-free which makes it good for people who are gluten intolerant and suffering from celiac disease.
• Buckwheat is high in protein.
• It’s also rich in minerals such as manganese, magnesium, copper, iron and phosphorus.
• It contains rutin, which has anti-inflammatory properties. In clinical studies, buckwheat was shown to help quickly lower inflammation and unhealthy cholesterol levels, thereby helping to prevent cardiovascular disease.
• It contains quercetin, which also reduces the risk of heart diseases and many forms of cancer.
• Buckwheat helps improve blood sugar and blood cholesterol levels, plus it decreases levels of LDL “bad cholesterol” while increasing HDL “good” cholesterol.

And it’s versatile. It can be cooked and enjoyed as groats (its whole state) and ground into flour (buckwheat pancakes make good use of this flour). Like cracked wheat, it can be cooked into a hearty breakfast porridge.

And buckwheat makes a unique and tasty addition to stir-fries and salads. Or cooked whole, with a few flavor-filled additions, it makes a delicious side dish.

This pseudo cereal has a triangular shape, is pleasantly chewy, and has a nutty flavor (when prepared properly).

Speaking of preparing it properly, here’s what you do:

1. Keep the water-to-buckwheat ratio to 2:1 (2 parts water to 1 part buckwheat). This is critical.
2. Rinse it well, using fine mesh strainer; rinse until the water runs clear.
3. Bring water to a boil, then add the buckwheat. Make sure your saucepan can contain the buckwheat and water without boiling over.
4. Cover and simmer for about 13-15 minutes, or until all of the water has been absorbed.
5. Remove from heat; let it sit for 10 minutes, then fluff with a fork and top with fresh herbs for a savory dish, or add cinnamon and honey for a sweet dish.

If you take time to toast it in a dry skillet or pan, you’ll get even more nutty flavor and enhance its overall taste. This toasting process adds depth and richness to the grain, enhancing the overall taste of your dish. Toasted buckwheat goes well in salads, stir-fries, or as a base for pilafs. (Note: Toasting it slightly increases its cooking time because the grains become firmer.)

Recently Bon Appetit sent their newsletter with an article on buckwheat that said if try it, we’ll convert to it! They shared a recipe for a cookie that did just that sinched my conversion. Here it is; see what you think.

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