Rediscovering the humble buckwheat: Its benefits and delicious breakfast recipes

Our grandparents often ate this buckwheat dish. They weren't privy to the variety of products we have today, so their meal wasn't as intricate a mix as we can craft presently. Regardless, what this buckwheat dish did, and still does offer, is a rich source of beneficial ingredients essential for our physiological wellbeing.

Initially, it's important to note that both are brimming with beneficial ingredients. Roasted buckwheat has experienced heat treatment, resulting in a darker hue and a slightly bitter aftertaste. Unroasted buckwheat, meanwhile, is simply dried buckwheat; it sports a lighter hue and a gentler flavour profile.

As you might surmise, heat treatment does detract from the precious components found in buckwheat, specifically reducing its antioxidant capability. Nonetheless, roasted buckwheat does contain slightly more fibre than its unroasted counterpart, as well as higher levels of iron and folic acid.

Buckwheat groats don't feature heavily in our meals these days. The humble potato has seized their once integral spot over the years, leading us to forget how vital these groats were once in our diets. One particularly popular dish from times past was dark buckwheat porridge, cooked to a fluffy consistency and served with cracklings, sour milk or whey. This buckwheat cuisine was synonymous with a straightforward, rural dining table.

Mainly this is because buckwheat groats have a filling quality - they are high in protein, offer warming properties and boost energy. They make for a fantastic breakfast idea for people on a weight loss scheme or a gluten-free diet. With buckwheat's lack of gluten, and its combination of a high fibre content and a low glycemic index, those looking to lose weight should take note.

Additionally, research indicates that buckwheat can help to lower blood sugar levels. D-chiro-inositol is the agent believed to be responsible for this effect, which among other things, heightens cell sensitivity to insulin. It's also worthwhile knowing that the generous amount of vitamin B in buckwheat groats aids in the functioning of the brain and nervous system. This food substance is also rich in polyphenols, potassium, magnesium, in addition to other minerals like iron, phosphorus, copper, and zinc.

This buckwheat meal can be whipped up in numerous ways. An easy method involves cooking the groats until they're fluffy and combining them with homemade cocoa pudding (blended cocoa, banana and milk/plant-based drink). Top this mixture off with some nuts and you're in for a tasty treat that's easy to make with no need for added sweeteners. See also another recipe for a buckwheat dish below.

Ingredients:

• 40 grams of unroasted buckwheat groats,
• 240 millilitres of milk/plant-based drink,
• honey, to suit your taste,
• a handful of your favourite fruits,
• a pinch of salt.

Preparation:

1. Bring the milk to a boil with a pinch of salt. Incorporate the buckwheat into the hot milk and bring the content to a boil. Lower the heat and cook the buckwheat under a lid for about 15 minutes (until the milk is absorbed).
2. Once cooked, transfer the buckwheat dish to a plate and serve with your preferred extras - fresh or dried fruits, crunchy nuts and seeds, spices like cinnamon or cardamom. After it's cooled down slightly, you could also add some honey.