Buckwheat groats: A healthy twist on traditional side dishes

Once thought of as a side dish for stews or goulash, buckwheat groats have now become an ingredient in salads, bowls, smoothies, and even cakes. It can certainly be said that this is a product that should regularly find its way onto your plate. But what exactly are its benefits?

Buckwheat groats are gaining popularity and are increasingly seen as more than just a side dish for meat. People are discovering their rich flavours and health benefits, eagerly replacing potatoes, pasta, or rice with them. Surprisingly, this product can also be used unconventionally in fillings or smoothies. Here's what to consider when purchasing 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 deficiency in this element can lead to brittle nails, worsen skin and hair conditions, and increase the risk of atherosclerosis. Buckwheat groats are also rich in vitamin E, commonly referred to as the vitamin of youth. This vitamin protects cells from premature ageing and reduces the risk of cancer and coronary heart disease.

Furthermore, 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. Most importantly, they are gluten-free, making them ideal for those on a gluten-free diet. Regular consumption of buckwheat groats supports intestinal peristalsis, cleanses the digestive system, and improves metabolism, making them an excellent choice for individuals looking to lose weight. However, buckwheat groats may not be suitable for individuals with intestinal ulcer disease, irritable bowel syndrome with diarrhoea, or intestinal cancers.

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

Before cooking, it’s advisable to sort the buckwheat groats, discarding any damaged or blackened grains. After 15 minutes of cooking, the groats are ready and about 10 minutes of resting in the pot with the lid on once the heat is turned off. To prevent clumping, you can add a little oil or another 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 herbs to enhance the flavour as the grains absorb the aromas. The groats should absorb all the water; cook them uncovered, stirring occasionally, to keep them 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 - to be served like traditional pancakes.