Buckwheat

Easy and quick buckwheat pancakes! A perfect healthy breakfast option for the whole family!

It’s never too late to start eating more healthily, whether you’re incorporating more fresh fruit and veg into your diet or adding delicious nutrient packed wholefoods to your shopping basket. Healthy eating doesn’t have to be boring, and it is easy to add flavourful ingredients to your cooking while avoiding heavily processed rubbish. Here are our picks for the best healthy products you should add to your shopping list. Buckwheat Buckwheat is a phenomenal superfood, loaded with antioxidants, fibre and protein it is a must have for any healthy pantry. Despite the name, buckwheat is not actually a grain nor is it related to wheat but rather a seed of a plant similar to rhubarb and sorrel. Much like quinoa, buckwheat is a complete protein, containing all 9 essential amino acids, that can be incredibly hard to find outside of animal based proteins. Alongside its incredible protein content, buckwheat is also rich in manganese, copper and phosphorus, all of which are vital in maintaining healthy bones. Not only is buckwheat so nutritionally well rounded, but it is also an incredibly easy to prepare ingredient, and a great rice or even porridge alternative. Lentils Lentils are a perfect addition to any healthy diet, particularly if you are looking to increase your protein and iron intake while remaining plant based. Low in carbohydrates and saturated fats, lentils really have no downside, their high phosphorus, calcium and B vitamin content really elevate them to an incredibly well rounded protein. Lentils are also incredibly versatile, helping to bulk out sauces and curries in place of animal proteins, while also being a staple ingredient in its own right, particularly in Indian and Mediterranean cuisines. Black Beans Black beans have an incredible amount of antioxidants that alone justify their place on your shopping list, however they also contain a great deal of protein and fibre to really help them stand out as an excellent wholefood. The main source of antioxidants in black beans are the anthocyanins that give them their signature black colour (also found in blueberries, blackcurrents and red grapes). Alongside their terrific antioxidant contents, black beans also have a very low glycaemic index, which means that once eaten their energy is very slowly released to keep you fuelled for longer and minimise the need for snacking in between meals. Almonds Almonds are incredibly popular all over the world, primarily for their distinctive sweet “marzipan” flavour, however they are also one of the healthiest nuts you can buy. Packed full of healthy essential fatty acids, almonds are a great way to reduce your low density lipoproteins (also known as bad cholesterol) while also significantly reducing appetite. Almonds also contain riboflavin and L-carnitine, two nutrients that are vital for brain health. If their health benefits weren’t enough, the sheer number of uses for almonds should be. From snacking straight from the bag to baking to milk alternatives, there isn’t much that almonds can't do. Avocados Avocados are a truly brilliant fruit, not only are they a delicious (and trendy) breakfast, they are also remarkably healthy. Avocados themselves contain numerous antioxidants, however the fatty acids they contain also aid in the absorption of fat soluble nutrients from other foods. Avocados also contain lutein, a much needed antioxidant used to support your eyesight, as well as omega 9 fatty acids that have been shown to help reduce the risk of heart attacks and even dementia! Alongside all of these subtle benefits, avocado is also incredibly easy to cook with, and is often a perfect accompaniment to a main meal, or as a healthy snack in its own right. Kimchi Kimchi is a korean food consisting of fermented cabbage, salt and chilli flakes (sometimes with fish sauce, although this varies), and it really is one of the healthiest fermented foods you can eat. Possibly best known for its benefits towards gut health, kimchi is a great source of probiotics and fibre. As well as its incredible probiotic content, kimchi is also a great source of vitamins A,B,C and K, as well as phosphorus, calcium and iron. However, like most fermented foods, kimchi can be quite high in salt, so it is important to balance your consumption of it carefully. Dates Dates are a delicious healthy fruit that is a great alternative to a sickly sweet dessert. Dates are obviously packed full of fibre and great for digestion, however they also have a great abundance of vitamins and minerals. Rich in potassium, magnesium and copper, dates have been shown to significantly aid both gut and heart health. While dates might be best known as an ingredient in or alternative to desserts, they are also an incredibly useful ingredient for counteracting acidic foods, making them a perfect accompaniment to a salad or cheese board. Oat Milk Possibly the most popular dairy milk alternative, oat milk is an excellent vegan option, in both drinks and cooking. Not only is oat milk suitable for vegans however, it also comes with a litany of health benefits that makes it a worthy replacement of cow's milk. Vitamin B can be quite hard to obtain on a vegan or plant based diet, but luckily oat milk contains vitamin B2 and B12, which is vital for our red blood cells. As oat milk is obviously made from oats, it also has a great deal more fibre than traditional dairy milk, while also having absolutely zero cholesterol. Tofu Tofu (or soya bean curd) is a pantry must have, made from condensed soy milk, tofu is an exceptional source of protein. Much like buckwheat and quinoa, tofu is a plant based complete protein, and is possibly the closest (nutritionally) that one can get to animal based proteins. However not only is tofu nutrient and protein dense, it is also an incredibly versatile protein. On its own tofu is essentially flavourless, which may sound like a disadvantage but in reality this allows tofu to take on the taste of whatever it is marinated in, making it a perfect meat substitute for almost any dish. Whilst a block of tofu can be a little overwhelming to those who haven’t cooked with it before, it is actually deceptively easy. For the best results I recommend making sure the tofu is sufficiently drained, and leaving it to stand for a significant amount of time before seasoning and cooking however you’d like. These products are a perfect starting point for supercharging your diet with nutrients. However there are thousands of delicious wholefoods that will leave you feeling healthier and make your cooking taste even better, all without breaking the bank.

What is buckwheat? Buckwheat is made from a flowering plant called buckwheat (Fagopyrum esculentum) cultivated for its grain-like seeds. Buckwheat is not a grain like barley or wheat, from which barley or semolina are produced. Buckwheat is made from seeds. The bushes of buckwheat plant reach about 60 cm in height. They have intensely fragrant and small white flowers in summer. From these flowers bees produce buckwheat honey with a characteristic taste and smell. Buckwheat is a very popular staple in Central and Eastern Europe. It is used in many savoury dishes, similarly to rice and in sweet dishes like pancakes. Roasted buckwheat health benefits Buckwheat is a highly nutritious food. In fact, many people consider to be a superfood. It is a good source of complete plant-based protein, dietary fibre, and energy. The protein in buckwheat is like in meat, it contains all of the essential amino acids that your body cannot produce. That's why it's especially recommended for vegetarians and vegans. The fibre content is highly soluble so it is great for those with high cholesterol and blood pressure. Buckwheat is a great source of minerals like zinc, copper and manganese. It also contains antioxidants, such as rutin which help reduce inflammation and lowers blood pressure. Buckwheat has more antioxidants than other common cereal grains like wheat or oats. Buckwheat offers many health benefits including improving heart health, helping weight management and reducing blood sugar and promoting weight loss. Eating buckwheat on regular basis can help you lower bad cholesterol. Buckwheat contains healthy complex carbohydrates which makes it ideal for all those following a healthy lifestyle. What's the difference between raw and roasted buckwheat? You can buy raw or roasted buckwheat groats. Buckwheat that has not been roasted is known as raw buckwheat and has a lighter colour. If the buckwheat you bought is not roasted you can quickly roast it on a dry pan over medium heat 4-5 min until it is golden brown. Roasted or toasted buckwheat is often described as Kasha and it has a darker colour. Kasha (or kasza) is commonly used in Central and Eastern European cuisine. It has a distinct, earthy and nutty flavour. What is the best way to use buckwheat? Buckwheat is a very versatile food and can be incorporated in many dishes, both sweet and savoury. It is a cheap staple with a long shelf life so you can keep it in your kitchen pantry for long. It can be used as a healthier rice replacement. It is naturally gluten-free so it can be used by people on a gluten free diet. What is the best way to cook roasted buckwheat? So you want to make fluffy, not mushy, buckwheat? Buckwheat is easy to cook. All you need it a pot, water and some salt. However you can also add some flavourings like butter, vegetable stock or herbs and spices if you make a savoury dish. Adding some extra flavour lifts your buckwheat to the next level. First, rinse the buckwheat and drain it well. Then boil some water in a pot (1 cup of buckwheat - 1,5 cup of water) add some salt. When the water boils add to buckwheat groats and bring to boil again. Reduce the heat and cook for about 15 min. If you want to use buckwheat for sweet recipes just use water or milk and salt.

Adding more whole grains and nuts to your diet can have an amazing impact on your brain health! If you want to keep your brain healthy, try to avoid simple carbohydrates. They break down quickly into sugars. When you eat simple carbs you may feel a spike of energy that will last only for a short while. High sugar makes your brain work functioning decrease. Replace bad carbs with good carbs When shopping for food and preparing meals at home try to cut out refined carbohydrates and replace them with whole grains and nuts. They contain complex carbohydrates that processed by your body in a good way. These carbs break down slowly and sugars are released gradually. That means the energy is released slowly and your body and brain will function in a more efficient way. Stock your pantry with healthy whole grains Whole grains, such as brown rice, barley, oats, barley, and quinoa are high in B vitamins and can potentially preserving your memory. Vitamins B help reduce inflammation of the brain and work to convert homocysteine (amino acid) into essential brain chemicals used for learning and maintaining memories. Whole grains are also significantly rich in magnesium which keeps your brain cells and nervous system healthily connected. Magnesium helps pass on the signals between your brain and body. It improves the functioning of the neurotransmitters responsible for attention. Add nuts to your diet Add more nuts to your diet. Walnuts for example, contain the beneficial Omega-3 fatty acid. Eating more walnuts can improve cognitive function of your brain and help reduce the risk of diseases, such as depression, type 2 diabetes, cardiovascular disease, and dementia. Almonds and Hazelnuts are great sources of vitamin E. This vitamin is associated with reducing the cognitive decline related to aging. Peanuts contain a lot of niacin. Niacin deficiencies are related to cognitive decline as well as Alzheimer’s and Parkinson’s. Plus, nuts are also packed with magnesium! Tips and swaps for a healthy brain Here's the list of tips for healthy whole grain swaps and alternatives for refined carbohydrates: swap instant oat meal or ready-to-eat cereal mixes with whole oats choose buckwheat instead of potatoes or white rice go for bulgur and barley regularly replace white rice with brown rice eat more quinoa always have nuts & seeds near you for a healthy snack replace white bread and past with whole grain brad and pasta Adding more whole foods to your diet offer many health benefits for your whole body, including nervous system and brain. Move away the processed foods and swap unhealthy products with whole grains, legumes, nuts and seeds. Start adding more whole foods to your diet little and you will see the difference!

We’ve had some questions and reviews from customers regarding how to cook our roasted buckwheat. Plus, what’s the difference between roasted and raw buckwheat? Well ask, and you shall surely receive! Keep on reading to find out how to make flawless Kasha. What is Roasted Buckwheat? Buckwheat is an ancient type of grain-like seed, also known as a pseudo cereal. It’s mainly harvested in China, Russia, and Europe. Despite its confusing name, it actually does not contain any wheat, and is therefore gluten free. The roasted variety, also known as Kasha, has been prominent in Eastern European and Asian cuisine for centuries. However, it is now becoming more popular worldwide, in part due to its high mineral and antioxidant content. Buckwheat is also a great source of fibre and protein. Kasha is brown in colour and has an earthier, nutty, and slightly more bitter flavour, which is stronger than raw buckwheat. It can be eaten as a snack, or used as a tasty alternative to couscous, bulgur wheat, rice, and pasta. How to Cook Firstly, what you need to know when it comes to cooking Kasha is it’s not the same as cooking raw buckwheat. Therefore, it does not need to be soaked or rinsed beforehand and does not need to be cooked as long either. Here are the cooking instructions you need to make perfect Kasha, every time. This cooking method has been tried and tested by our Ukrainian staff member, where Kasha is considered a very popular cuisine and a diet staple. Feel free to add some salt and butter or seasoning if you wish to bring out the flavours a bit more. Add 2 cups of water per 1 cup of buckwheat. Bring to a boil over a medium heat. Reduce heat, cover, and let it cook for 5-10 minutes, or until the water evaporates. Remove from boil and allow to rest. Fluff it with a fork just before serving - Enjoy! TOP TIP – To avoid your buckwheat going mushy, do not overcook it or add too much water. Kasha is a versatile food that can be used in both sweet and savoury recipes. For sweet dishes try porridge, granola, and cereal. For savoury meals think risotto, curries, soups, and stir-fires. Buckwheat can be used a substitute for basically any rice dish as well as any other grains. So get creative!

Pancake Day or Shrove Tuesday is just around the corner – and we can’t wait! Here at Wholefood Earth, you can count on us to recommend you some healthier alternatives to the traditional all-purpose flour to add to your pancake recipe. White flour has very little nutritional value, it can also be bleached by gas to make it whiter. During processing, the white flour is stripped of all its nutrients. It’s high in carbohydrates and calories, and low in everything else such as protein, fibre and vitamins. Traditional white flour is also made of wheat, which is a known allergen. However, all the flours listed below are wheat free and therefore do not contain gluten! This makes them perfect for anyone with a wheat or gluten intolerance, looking for a flour replacement. Almond Flour Almond flour, as you may have already guessed, is made from ground almonds. The almonds are first blanched and then ground and sifted into a fine powder/flour. It has a much sweeter taste that is said to resemble marzipan – so it’s perfect for making pancakes! Almond flour is low in carbohydrates, and high in healthy fats and fibre, making it a much healthier substitute for traditional flour. It is also packed with nutrients and is particularly rich in magnesium which is involved in many processes in your body. These include improved blood sugar control, reduced insulin resistance and lower blood pressure. Vitamin E is another nutrient Almond Flour is abundant in. Vitamin E is a fat-soluble compound, its main role is to act as an antioxidant. These are important for protecting the body from free radicals, which can damage cells, causing illness and aging. It can also improve immune function, along with preventing clots from forming in heart arteries. Buckwheat Flour Another healthier alternative we would like to suggest is Buckwheat flour. Despite the name, it does not in fact contain any wheat at all and is a popular flour substitute for people with wheat allergies or gluten intolerances. Buckwheat has a strong, nutty flavour that works well in savoury recipes. For any savoury pancake fans out there - this is the flour for you! Buckwheat flour is a rich source of vitamins and antioxidants, including thiamine, riboflavin and niacin. Its nutritional content is primarily made up of carbohydrates making it a great source of energy, it also has a good amount of protein and fibre. Due to its well-balanced amino acid profile, the protein found in buckwheat is of a very high quality. Buckwheat flour may also aid in promoting a healthy heart. It contains many heart-healthy compounds, such as magnesium, rutin and copper. Rutin may help in lowering your risk of heart disease by decreasing inflammation as well as blood pressure. Buckwheat flour has also been shown to boost your blood lipid profile. A weak profile is considered a risk factor for heart disease. Rice Flour As the name suggests, Rice flour is a milled flour made from grinding either cooked or raw rice. You can purchase it as either white or brown rice flour. It has a delicate, neutral flavour, making it easy to add to most recipes as it won’t impact the taste too much. If you want to substitute traditional flour for rice flour, your pancakes won’t be as thick, but they will be softer and more fluffy. For a gluten free pancake recipe using rice flour, why not take a look at our Gluten Free Big Boy Pancakes with Muscovado Treacle Syrup Choline, which is a vital nutrient for both animals and humans, can be found in rice flour. Choline is required to maintain essential components of the membranes. It plays a key role in transporting cholesterol and triglycerides from the liver and throughout the rest of the body. As a result, it has been associated with strengthening liver health. Rice flour can also help keep our bones and teeth healthy because it contains plenty of calcium. Calcium is also important as your heart, muscles and nerves require calcium to function properly. Studies also suggest that calcium can help lower blood pressure and improve cholesterol. Coconut Flour If like us, you’re nuts about coconuts, then Coconut flour might be the choice for you this pancake day. It’s a soft flour that’s made from drying, and then grinding the inner white lining of the coconut. Coconut flour has a mild, naturally sweet taste makes it an ideal flour for creating pancakes, or any other sweet baking treats that take your fancy! Coconut flour is a great source of fibre, our own brand here at Wholefood Earth has 34g per 100g (more than 4 times the amount as wheat flour) Government guidelines suggest that adults should be consuming 30g of fibre a day. The NHS states that eating plenty of fibre is linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Fibre also helps to feel fuller for longer whilst aiding digestive health. The high fibre in coconut flour can also help to promote a healthy level of blood sugar. Foods that are rich in fibre aid in regulating blood sugar levels by slowing down the speed at which sugar enters your bloodstream. Coconut flour is also lower in carbohydrates and higher in protein making it better at boosting healthy blood sugar regulation.