Exploring the benefits of white buckwheat: A healthy choice
White buckwheat groats are much less popular than the roasted variety, and wrongly so. Because they haven't been subjected to high-temperature processing, the grains retain more B vitamins and minerals, such as magnesium and iron. They have a much milder flavour, which means they pair well with both savoury dishes and desserts. Children love them.
Many people associate buckwheat groats with roasted grains, which in childhood may have put us off our lunch. The distinctive bitterness appeals to some but not to others. Next to the roasted version lies a milder alternative on store shelves. 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 than after thermal processing, during which the grains turn brown and slightly bitter. As they are not roasted, they retain a more delicate flavour. They have a similar amount of fibre to the roasted version, so they are equally desirable for those on a weight loss diet. Fibre swells in the intestines, providing a feeling of fullness and 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 an excellent choice for vegetarians and vegans who do not consume animal products. In addition, 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 in them help neutralise the effects of free radicals, aiding in the body's protection 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 not only changes its taste, making it more intense but also losing some nutritional values. White buckwheat groats retain more minerals, such as magnesium and iron. They also have a lower glycaemic 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. Their 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. They are neutral in taste, so they won’t disturb the balance of your favourite soup yet will make it fuller and much 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 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 the 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.
