White buckwheat groats: A nutrient-packed alternative
White buckwheat groats are much less popular than the roasted version, and wrongly so. Because it hasn't been subjected to high-temperature processing, the grains retain more B vitamins and minerals, such as magnesium and iron. It is much milder, making it suitable for savoury dishes and desserts. Children love it.
Many people associate buckwheat groats with roasted grains that could have been off-putting during childhood meals. While the distinctive bitterness suits some, it can be unappealing to others. However, on store shelves, next to the roasted version is its milder counterpart. White buckwheat groats are perfect for salads, desserts, and thickening soups.
White buckwheat groats – a wealth of health
Unroasted buckwheat groats retain more valuable vitamins and minerals compared to their roasted counterparts. Roasting turns the grains brown and slightly bitter. Because it is not roasted, white buckwheat retains a more delicate flavour. It has a similar amount of fibre as the roasted type, making it equally beneficial for people on a weight loss diet. Fibre swells in the intestines, providing a feeling of fullness. It also helps cleanse them of lingering substances.
White buckwheat is a good source of plant protein. It contains all essential amino acids, making it a perfect choice for vegetarians and vegans who do not consume animal products. Additionally, it is rich in B vitamins, which support the nervous system.
Support for the heart and cholesterol reduction
Regular consumption of white buckwheat groats can help lower levels of "bad" cholesterol, which is beneficial for the heart and circulatory system. The antioxidants found in white buckwheat help neutralize the effects of free radicals, aiding in protecting the body from oxidative stress.
White or roasted buckwheat groats – which to choose?
The main difference between white and roasted buckwheat groats lies in their processing method. Roasting changes the taste, making it more intense, and also losing some nutritional values. White buckwheat groats retain more minerals, such as magnesium and iron. They also have a lower glycemic index, meaning they positively impact blood sugar levels.
Wide applications in the kitchen
Thanks to its delicate flavour, white buckwheat groats blend perfectly in various dishes. They can be a great addition to salads, soups, main courses, and even desserts. An undeniable advantage is that they do not alter the taste of dishes.
White buckwheat groats can be used to thicken creamy soups like broccoli soup. Simply blend the cooked groats with broth and vegetables. Their neutral taste won't disturb the balance of your favourite soup but will make it fuller and more satisfying.
With white buckwheat, you can also prepare a delicious oven-baked dessert. Mix it with roasted apples, cinnamon, and brown sugar. Pour vanilla pudding over it and put it in the oven preheated to 180°C (350°F) for 10 minutes. Fancy a deluxe version? Serve the dessert with vanilla ice cream and whipped cream.
How to cook white buckwheat groats?
The ideal ratio is 1 cup of groats to 2 cups of water.
- Bring water to a boil with 1 teaspoon of salt. Meanwhile, rinse the groats by covering them with running water. Drain and repeat the process.
- Add the rinsed groats to the boiling water and cook for 15 minutes.
- After that, cover the pot with a lid and let it sit for 5-10 minutes to absorb the remaining water.
