Hello Readers,
Buckwheat is a plant seed, which can be eaten whole, cracked, hulled, or toasted. It is a gluten-free whole grain.
One low calorie food made from buckwheat is the Japanese Soba Noodles. The noodles are very thin and are served either hot or cold and mixed with vegetables, meat and sauces.
Soba noodles is relatively low in calories, with one cup of cooked noodles having about 115 calories. It has no fat, 25 grams of carbohydrates, and about 6 grams of protein per serving. It is rich in protein, vitamins B1, B2, minerals, and helps boosts your immune system and is a powerful antioxidant that fights off free radicals, which are responsible for many cancers. Eating soba noodles can lower cholesterol and high blood pressure. Amaranth seeds on the other hand, are tan or light brown in colour and are about the size of poppy seeds. It’s high in protein, particularly in the amino acid, Lysine, which is low in the cereal grains. Amaranth is also naturally gluten-free. Grains of amaranth are 5 percent to 9 percent oil, which is higher than other grains, but may also account for its increased levels of cholesterol-lowing properties. Researchers have found that the protein in Amaranth is among the most nutritious vegetable-based protein and can be considered on par with protein from animal-based products.
Buckwheat
Benefits
Good for colon health
Helps in blood sugar control
Aids in weight loss
Prevents constipation
Has anti-carcinogenic properties
Helps control blood pressure
Has anti-inflammatory properties
Nutrients
Zinc, Copper, Manganese, high levels of protein and fiber. Contains vitamins B1, C and E.
Tips to include in diet
Used as breakfast cereal
Add cooked buckwheat to thicken soups and stews
Combine buckwheat flour and whole wheat flour to make pancakes and muffins
Add buck wheat to salads
Tips to choose
When buying buckwheat make sure that there is no moisture in the package.
Whole buckwheat can be stored in a cool dry place in an airtight container for up to one year.
Calorie Content: Cooked 1cup (168gm):155Kcal
Healthiest cooking Methods
Use 2 cups of water for 1 cup of buck wheat
Add buckwheat to the boiling water. Reduce the temperature to low and allow the buckwheat to simmer, covering the pot for 15 to 20 minutes or until tender. Stir the buckwheat occasionally to keep a smooth consistency.
Recipe
Buckwheat porridge
Ingredients
Buck wheat -1/2 cup
Milk- 1 cup
Dried fruits-1/2 cup
Cinnamon-1 tsp.
Honey-1 tbsp.
Pinch of salt
Method
Cook buckwheat in milk, add salt. Cook until smooth. Stir in dried fruit, cinnamon and honey. Cook for few minutes till all the flavours mix well. Top it with almond flakes. Serve warm.
Amaranth
Nutrients
High in iron, good source of dietary fiber, Contains protein,calcium,magnesium, phosphorus and potassium
Benefits
Cancer-preventing heart-healthy
Anti-inflammatory properties
Helps in lowering cholesterol
Boosts the body’s immune system.
Tips to include in diet
Healthy breakfast cereal Amaranth flakes - can be mixed with other cereal grains or added to baked goods, cereal bars and desserts.
Sprouted amaranth – goes well in salads or cereals.
Cooked amaranth can be added to soups Amaranth flour can used for thickening gravies and stews
Amaranth flour can be mixed with wheat flour for making muffins, pizzas and cakes.
Amaranth flour is used in breads, noodles, pancakes and cookies
Amaranth can be popped like corn
Tips to choose
Buy that are well packaged and well-sealed. Grains should always look and smell fresh. Amaranth can be bought as whole grain flour or rolled flakes. Store amaranth in a tightly sealed a glass container. It should be stored in a cool, dark, dry location
Calorie Content: Cooked 1 cup ( 246g): 251Kcal
Healthiest cooking Method
Cook one cup of grains in three cups of water. Bring to a boil, and then simmer for 25 minutes. The final consistency will be thick, like porridge
