Recently, green buckwheat has begun to appear on my table more and more often – the benefits of cereals have long attracted attention, but it turned out that the porridge made from it is also very tasty. It is especially good for breakfast, as it gives a charge of vivacity and excellent mood!
Buckwheat is one of the main products of Russian cuisine. It is nutritious and cooks quickly. It is included in various diets to lose weight and improve metabolism.
The homeland of buckwheat is South China. There it began to be cultivated more than 7 thousand years ago. In the 15th century BC, Koreans and Japanese met her. Then the culture spread from Central Asia to the Caucasus. Buckwheat came to Europe during the Mongol-Tatar invasion, and to us from Byzantium.
The world leader in the production of cereals is Russia. More than 1.5 million tons are produced in our country per year.
What is the difference between green buckwheat and ordinary buckwheat, and which one is healthier?
Green buckwheat is buckwheat grains, peeled from the husk, but not heat-treated. It is called “alive” because it retains most of the useful components. It contains enzymes, enzymes that are not in the processed one.
In shape, it is the same as the fried we are accustomed to. She has a light green color, delicate taste, many medicinal properties. It contains more nutrients, but it is stored worse and deteriorates faster. Unlike the brown ones, the grains are suitable for germination. They are sometimes eaten raw.
Why fried green buckwheat?
Raw groats are more demanding on storage conditions than processed ones. It is fried not only to improve the taste (which changes from bland to nutty), but also to increase the shelf life.
Hydrothermal treatment (hot steam) triggers chemical reactions that change color, taste and odor. The longer the exposure, the darker the buckwheat, and the less useful it is.
Chemical composition and calorie content
Green buckwheat is rich in protein and complex carbohydrates. The glycemic index is very low – only 15 units. This ensures a smooth rise and stable blood glucose level. The energy value of a 100-gram portion is 343 kilocalories.
It contains 20 amino acids, of which 12 are irreplaceable. All of them are easily absorbed by the body. The most beneficial is lysine. It strengthens hair, reduces the risk of osteoporosis, improves memory, strengthens muscles.
Among vitamins, beshki and tocopherol are in the lead. Thanks to them, buckwheat dishes help to cope with stress, depression and increased mental stress.
Vitamin E is a powerful antioxidant. It neutralizes the harmful effects of free radicals, increases endurance, and normalizes hormones. Alternative sources – sea buckthorn, Brazil nut, sunflower oil.
There is a lot of nicotinic acid here. It protects against arthrosis, reduces the level of “bad” cholesterol, improves blood circulation and eliminates toxins. The compound is used in cosmetology. Niacin improves the condition of the epidermis, heals acne, inhibits the formation of premature wrinkles.
The mineral balance is also pleasing. In most positions, green buckwheat is ahead of rice, barley, couscous and wheat.
Buckwheat contains omega-3 and omega-6 (11.1 and 22.3 percent, respectively, for every 100 grams), as well as beta-sitosterol (50 mg). It regulates the health of the prostate, lowers the concentration of LDL – “bad” cholesterol, and has an anti-inflammatory effect.
Green buckwheat: benefits and possible harm
Ancient Chinese healers were well aware of its healing power. They believed that eating food stimulates the flow of Qi energy, improves the functioning of internal organs, and gives strength.
The Chinese still brew medicinal tea on buckwheat, and the powder is used for compresses and applications.
In Russia, green buckwheat is eaten for comprehensive health improvement, purification and protection from serious diseases. Dishes made from it improve blood composition, increase hemoglobin, and help maintain harmony.
The benefits of buckwheat:
- contributes to maintaining optimal weight,
- improves intestinal microflora,
- reduces excess cholesterol,
- removes toxins,
- activates metabolism,
- inhibits aging processes,
- strengthens the nervous system.
There is no gluten in cereals, therefore it is recommended for gluten intolerance.
Due to the high content of flavonoids, buckwheat has anti-cancer properties. There is especially a lot of routine in it. It relieves inflammatory stress and protects against varicose veins. Other sources are black chokeberry, raspberry, gooseberry, and grapes.
Buckwheat contains methionine – 320 mg per 100-gram serving, or about a third of the daily requirement. The amino acid has a beneficial effect on the functioning of the liver, participates in the metabolism of fats, and maintains the health of the arteries.
Buckwheat contains a lot of manganese. The element takes part in most of the internal processes:
- strengthens the muscle frame,
- supports reproductive function,
- prevents atherosclerosis,
- normalizes insulin levels,
- has antioxidant properties,
- prevents fatty degeneration of the liver.
Mn deficiency is accompanied by joint pain, memory loss, and impaired brain activity. The growth of nails and hair is delayed, signs of premature aging appear (early menopause, overweight).
Another important component is copper. Its benefits lie in the hemostatic, anti-inflammatory, antibacterial action.
Together with iron, Cu participates in the formation of red blood cells, is part of various proteins and enzymes, and provides oxygen transport to cells.
With a deficiency, chronic fatigue appears, mood worsens, anemia develops, and immunity decreases. Of course, buckwheat does not reach the level of squid and liver in terms of Cu content, but it can significantly increase the intake of important elements from food.
As you can see, buckwheat is a universal dietary product. It is easily absorbed, improves digestion, normalizes the state of the cardiovascular, endocrine, and nervous systems.
Could there be harm?
Any food can be harmful if you do not follow the measure. Caution is required for chronic diseases, disruption of the digestive system.
Do not abuse buckwheat with high blood clotting, gastritis, stomach and duodenal ulcers, intestinal upset. If in doubt, seek the advice of a specialist.
How to choose and save?
In order for green buckwheat to be beneficial, you need to choose it correctly. Unlike fried (which is stored “forever”), this is a whimsical product. I do not recommend storing it for future use.
Grains remain viable for up to one and a half years, but it is better to eat those that were released no more than a year ago. The date of manufacture must be indicated on the package.
Here are the main signs to look out for:
- The size. The grains must be whole, of the same caliber (3-6 mm), without debris and foreign inclusions.
- Delicate, bready. Should not smell rotten, damp or moldy.
- I buy buckwheat from domestic producers. It tastes much better than the Chinese one.
- Soft, herbal. Acid or bitterness indicates poor quality.
- It should be light green, almost white, or golden, but not gray.
The use of green buckwheat in cooking
They eat it differently. The easiest way is to boil the porridge and serve it with butter or tomato sauce. It turns out to be not very tasty, so he has few fans.
Another option is more interesting. Buckwheat is poured with kefir or filtered water in the evening. It turns out a raw food breakfast. Its benefit is in the complete absence of heat treatment. To make it even more tender, it is crushed to a smoothie state, honey, dried fruits, fresh herbs or blueberries are added.
There is no heat treatment, so I advise you to rinse thoroughly before soaking, as well as before use. To be sure, I rinse with a weak solution of potassium permanganate. I don’t use salt, spices.
Here is one of my favorite recipes:
- I sort out the groats, rinse them in several waters.
- I put it in glass or enamel dishes.
- I fill it with bottled water without gas.
- I leave it for 4-10 hours.
- I drain the excess liquid.
- I wash it until the resulting mucus is completely removed.
- I rinse with boiled water.
- I put it on a plate, serve it with honey or ghee.
Sometimes I add cashews, almonds, finely chopped celery or arugula leaves.
This is the best way to preserve nutrients. But it requires strict adherence to hygiene standards, especially in the warm season.
Soaked buckwheat is added to soups, salads, mixed with white or brown rice (boiled), green peas, canned corn. It goes well with leeks, avocados, young zucchini, tomatoes. Delicious smoothies (with banana and strawberries), potato cutlets are made from it.
The method is called “lazy”, because you do not need to do almost anything. Choose a suitable container (glass, ceramic, enamel pot) or thermos. Place a measured amount of washed buckwheat there. Half a glass is enough for a serving.
Pour boiling water in a ratio of 2 to 1, leave for 2-2.5 hours. The nutritious dish is ready. It remains to salt, season with cream or sour cream.
But the most useful thing is to germinate the seeds. I will describe in detail how to do this in the near future, but for now I say goodbye. I told what green buckwheat is – the benefits of the product have long been known and proven. I hope you enjoy the cereal too. After all, this is a natural food that gives youth and health!