1. Flour from Fruit
Buckwheat is really a fruit and not a grain, but it has many properties similar to grain. One way to get more buckwheat onto your table is by substituting buckwheat flour for some of the wheat flour in baked goods. Try replacing a quarter or less of the wheat flour in the recipe with the equivalent amount of buckwheat flour. Remember that buckwheat is gluten free, so substitute less when baking bread, which requires gluten to develop the desired texture. Buckwheat has a strong, nutty taste so also substitute less in foods that depend on a delicate flavor, like sugar cookies or shortbread.
2. Pancakes for Breakfast
One of the most familiar uses of buckwheat is in pancakes. Try buckwheat pancakes for breakfast rather than plain or buttermilk pancakes. The rich taste of buckwheat combines well with maple syrup and with breakfast meats like bacon and sausage. You can make the pancakes from scratch or buy a mix for convenience.
3. Go Japanese on Italian Night
In Japanese cooking, buckwheat is made into noodles called soba. Soba is very much like pasta and you can substitute if for pasta in spaghetti dishes, macaroni and cheese and casseroles that use pasta or noodles. Soba is more flavorful that wheat pasta and adds depth to these dishes, especially if the sauce is light.
4. Kasha is Quick
Roasted buckwheat seed is called kasha, and is available in a variety of packaged foods, including cereal and breakfast bars. Kasha cereals are popular in health food stores but are also sold in the health food sections of many mainstream groceries. Try one of these cereals or pop a couple of the breakfast bars in your purse or backpack for quick, healthy snacks.
5. Sprout Power
Another form of buckwheat is sprouted buckwheat, which you can make the way you would any other sprouted grain or seeds. Soak the whole, hulled buckwheat in water for a couple of days or so, draining and rinsing daily. When the buckwheat starts to sprout it is ready to eat. Sprouted grains and vegetable sprouts are full of valuable nutrients like antioxidants. You can toss sprouted buckwheat into hot or cold breakfast cereal, incorporate it into bread recipes or sprinkle it over salads.
