Buckwheat groats: The superfood transforming the cuisine

Buckwheat groats are gaining popularity and are no longer seen solely as a side for meat dishes. People are discovering their rich flavors and health benefits, eagerly substituting them for potatoes, pasta, or rice. Interestingly, this product can also be used uniquely in fillings or smoothies. Here's what to consider when buying buckwheat groats and how to cook and serve them.

Buckwheat groats are an excellent silicon source for healthy skin, blood vessels, and bones. Silicon is a component of collagen, the key protein of connective tissue. A silicon deficiency can lead to brittle nails, worsen skin and hair conditions, and increase the risk of atherosclerosis. Buckwheat groats are also rich in vitamin E, known as the vitamin of youth. This vitamin helps protect cells from premature aging and reduces the risk of cancer and coronary heart disease.

Additionally, buckwheat groats contain protein and valuable minerals such as magnesium, zinc, potassium, phosphorus, manganese, and calcium. They also provide folic acid, B vitamins, and vitamin PP. Furthermore, because they are gluten-free, buckwheat groats are ideal for those on a gluten-free diet. Regular consumption of buckwheat groats supports intestinal peristalsis, cleanses the digestive system, and improves metabolism, making it an excellent choice for individuals looking to lose weight. However, buckwheat groats are not recommended for individuals with intestinal ulcer disease, irritable bowel syndrome in the diarrhea form, or intestinal cancers.

Buckwheat groats are produced from hulled and roasted buckwheat seeds. In stores, they are most commonly available in bag form. However, nutrition specialists advise choosing unroasted groats. Research published in the "Journal of Agricultural and Food Chemistry" shows that roasting buckwheat significantly reduces its protein quality and antioxidant properties. It's best to steam it, avoiding plastic packaging.

Before cooking, it's advisable to sort the buckwheat groats, discarding any damaged or blackened grains. Buckwheat groats are ready after 15 minutes of cooking and around 10 minutes of resting in the pot with the lid on after turning off the heat. To prevent clumping, you can add a bit of oil or other fat. For unroasted groats, it's beneficial to lightly fry them in fat first, then cook using a ratio of 1 cup of groats to 2 cups of water. While cooking, add salt and a mix of herbs to enhance the aroma. The groats should absorb all the water; cook uncovered, stirring occasionally, so they remain fluffy.

Buckwheat groats are a versatile ingredient used traditionally to experiment with new recipes. They are perfect not just as a side dish but also as an ingredient in salads, fillings, desserts, and smoothies. Delicious options include:

• Buckwheat patties, soft inside and browned on the outside,
• Buckwheat pancakes can be served like traditional pancakes.