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Why Eat Buckwheat?

It possesses high levels of dietary fibre, antioxidants and vitamins and is nutritionally superior to many of even the most healthful grains. Buckwheat is also a good option if you are eliminating gluten from your diet because it is entirely gluten free. The latest research indicates that buckwheat may even help with the management of diabetes and with the prevention of cancer and cardiovascular diseases.Source: CSCA booklet Buckwheat: Your Natural Choice.


A nourishing, hot breakfast for a cold winter morning. If you use the much more readily available (unroasted) whole buckwheat in this recipe you’ll produce something with a different flavour than if you used (roasted) kasha. Add sunflower seeds, walnuts, sweetened coconut, raisins, ground flax, chopped dates, apple slices or any other dried fruits for variety.

2-1/2 c. water or milk

1/4 tsp. salt

1/2 c. kasha

Heat water or milk in a saucepan with salt until it comes to a boil.

Add kasha. Cook uncovered for 12 -15 minutes, stirring frequently at a gentle boil until desired consistency is achieved. Serve with milk and sugar.

Source: Buckwheat: Your Natural Choice Buckwheat can be found in most grocery stores. Most readily available in rural communities’ smaller grocery stores are 450-g packages of “whole buckwheat.” You will note one of the following recipes calls for “kasha.” Kasha is whole buckwheat that has also been roasted. Kasha is a harder-to-find item (available in coarse, medium or fine grinds) and usually found only in specialty food stores.


A great side dish!

3 c. stock; beef,

chicken or vegetable

1 c. whole buckwheat

2 tbsp. oil

1/2 c. finely

chopped onion

1 clove garlic, minced

1-1/2 c. sliced


3 tbsp. chopped parsley

2 tbsp. sour cream


Salt and pepper to taste

Bring stock to a boil. Add buckwheat and bring to a boil. Lower heat, cover and simmer for 15 minutes. While the buckwheat is cooking, heat oil in a saucepan over medium heat. Add onion, garlic and mushrooms and sauté for 5 minutes or until soft. When the buckwheat has cooked, add with any remaining stock to the sautéd mixture. Add parsley and sour cream if using and season with salt and pepper.

Makes 6 servings.

Source: Website of Canadian Special Crops Association



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