Contrary to its name, buckwheat isn’t a relative of wheat. Here’s how this underrated carb can help you reach your fitness goals.
Technically, buckwheat yields a fruit that contains a single seed inside a hard outer hull, which must first be mechanically removed before it’s ready to eat, resulting in the buckwheat groats sold on supermarket shelves. Kasha, a term often used interchangeably with buckwheat, refers to the roasted version.
Buckwheat is a nutritional powerhouse containing iron, B vitamins, zinc, copper and manganese, as well as a large amount of potassium. In our bodies, potassium helps regulate blood pressure and also plays an essential role in muscle contraction.
“Buckwheat also contains high-quality protein including lysine, an essential amino acid lacking in most grains,” says Andrea N. Giancoli, MPH, RD.
“Buckwheat is low on the glycemic index,” adds Melina B. Jampolis, MD, author of The No Time to Lose Diet (Thomas Nelson, 2007). This “makes it a good food choice before a long workout.” Jampolis recommends consuming a buckwheat-based breakfast 1-11/2 hours before working out. Since it cooks faster than most grains, it’s a great option for a quick morning meal such as this warm granola recipe.
Warm Buckwheat Granola
Serves 2
1 cup water
1⁄2 cup buckwheat
4 large egg whites
1⁄4 cup quick-cooking oats
1⁄4 cup seedless raisins
1 Tbsp. brown sugar
1⁄4 tsp. ground cinnamon
1⁄8 tsp. ground nutmeg
Nonstick cooking spray
- In a small saucepan with a tight-fitting lid, bring water to a boil. Stir in buckwheat. Return to a boil, reduce heat to simmer, cover and continue cooking until water is completely absorbed, about 10 minutes.
- Meanwhile, whisk the egg whites in a medium mixing bowl, then add oats, raisins, sugar and spices. Stir to combine thoroughly.
- Add cooked, warm buckwheat to egg-white mixture and mix well.
- Heat a medium-size nonstick skillet coated with cooking spray over medium heat; add egg-white-and-buckwheat mixture. Stir and scrape the bottom of the skillet as granola cooks. When eggs are cooked and mixture looks dry, remove from heat and serve. Eat this whenever you want a hearty meal.
