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THE TASTY WAY TO BETTER HEALTH
Buckwheat... A Good Source Of Dietary Fibre High In Minerals And Antioxidants 100% Gluten-Free
3% 73. If you are following a gluten-free diet. medium or ﬁne grain.Why Eat Buckwheat? A biologically rich food. Using Buckwheat Buckwheat is available in number of different forms. Buckwheat is also a good option if you are eliminating gluten from your diet because it is entirely gluten-free.1% 76. The recipes in this booklet show just how versatile buckwheat truly is. choose gluten-free versions of all ingredients and select pure buckwheat ﬂour that has not been mixed with wheat ﬂour. When following these recipes.0% 93. It possesses high levels of dietary ﬁbre. it should be placed it in an airtight container and stored in a cool.0% 64. After purchase. antioxidants and vitamins and is nutritionally superior to many of even the most healthful grains. Kasha Groats that have been roasted for a unique nutty ﬂavour are sold as kasha and are often available in a coarse. The latest research indicates that buckwheat may even help with the management of diabetes and with the prevention of cancer and cardiovascular diseases. mufﬁns and more. So go ahead – prepare one of these delicious. each with its own distinct taste and texture. Biological Value Egg Buckwheat Barley Soybeans Oats Wheat Rice Beans. buckwheat offers a wide range of health beneﬁts. nutty ﬂavour that complements many dishes. selecting the right type of buckwheat will help to ensure that each dish is prepared to perfection: Groats These are buckwheat kernels that that have been stripped of their inedible outer coating and crushed into smaller pieces but otherwise not processed. Try it Today Buckwheat has a rich. Buckwheat Flour Made from ground groats. and are just some of the great ways it can be added to your diet. easy to make dishes and discover how tasty healthy eating can be. dry place. Buckwheat ﬂour should always be stored in the refrigerator.0% 65. dry 100. Buying And Storing Buckwheat Buckwheat can be found in most grocery stores and health food stores. bread. But the health beneﬁts don’t end there. buckwheat ﬂour can be used for pancakes. while other buckwheat products only need refrigeration if you live in a warm climate or experience periods of warmer weather.0% 58.0% 2 .0% 64.
8) 3 .Bistro Kasha with Italian Sausage (p.
water or milk salt kasha Heat Add water or milk in a saucepan with salt until it comes to a boil. seeds and fruit. nuts. chopped dates. . coconut.12.91 On The Run Breakfast Bars Servings: 16 bars 2" x 4" (5 cm x 10 cm) oven to 350˚ F (175˚ C).46. which may offer protection from serious conditions such as cancer and heart disease. ground ﬂax. Fat: 2. raisins and cinnamon. Stir in vanilla. 1 minute. Bake 1⁄2 cup 1⁄4 cup 1 tsp Nutrition Facts: Serving Size 40 g | Calories: 190 | Fat: 13 g | Cholesterol: 15 mg | Sodium: 45 mg | Carbohydrates: 18 g | Fibre: 2 g | Sugars: 12 g | Protein: 3 g | Diabetic Exchanges: Starch: 0. 2 1/2 cup 650 ml 1⁄4 tsp 1⁄2 cup 1 ml 125 ml Tip Nutrition Facts: Serving Size 169 g | Calories: 70 | Fat: 0. P 1 cup 1 tsp acked with nuts. Allow to cool and cut into bars. these all-natural bars make a delicious on the run breakfast or snack. raisins. 80 ml 50 ml 80 ml 250 ml 5 ml 125 ml 50 ml 5 ml buckwheat ﬂour very ﬁnely chopped nuts coconut sesame seeds chopped raisins or dried apricots cinnamon butter honey vanilla Preheat 1/3 cup 1⁄4 cup 1/3 cup 1 1⁄2 cup 375 ml Combine buckwheat ﬂour. oatmeal. Pour butter honey mixture over ﬂour and nut mixture. cinnamon. currants or other dried fruits. 20 – 25 minutes or until set. Other Carbs: 0. stirring frequently at a gentle boil until desired consistency is achieved. kasha. In microwave melt butter and honey together on High for approx. Cook uncovered for 12 – 15 minutes.24 4 Did you know? ? Buckwheat contains high amounts of antioxidants. sesame seeds.5 g | Cholesterol: 0 mg | Sodium: 150 mg | Carbohydrates: 15 g | Fibre: 2 g | Sugars: 0 g| Protein: 3 g | Diabetic Exchanges: Starch: 0. For variety. Press into an 8”x 8” (20 cm x 20 cm) greased pan. this nourishing hot cereal offers a tasty alternative to oatmeal.Warm’N Toasty Kasha Breakfast Servings: 4 T opped with your favourite fruit or eaten alone. apple. add sunﬂower seeds. Serve with milk and sugar.
Stir into dry ingredients. 2. Vegetables.25 L 125 ml 2 ml 2 ml tomatoes diced cabbage leeks.61. Add parsley just before serving. peas or beans. salt.5 g | Cholesterol: 0 mg | Sodium: 390 mg | Carbohydrates: 41 g | Fibre: 7 g | Sugars: 6 g | Protein: 8 g | Diabetic Exchanges: Very Lean Meat: 0. cabbage. 28 oz – 796 ml 750 ml 80 ml 125 ml 1. separated milk maple syrup oil Sift Beat Beat Cook Tip buckwheat ﬂour. Simmer covered for an hour.Marvelous Maple Buckwheat Wafﬂes Servings: 6 wafﬂes W 2 tsp 1 tbsp 1⁄2 tsp 2 1 cup 1⁄4 cup 1⁄4 cup ith syrup lending distinctive sweetness. thinly sliced dried peas or small white beans coarse kasha vegetable broth or water brown rice salt cayenne pepper cont. cayenne and basil. Fat: 2. sugar and salt together.05.15 Hearty Vegetarian Kasha Casserole Servings: 6-8 H 1 can 3 cups 2 1/3 cup 1⁄2 cup 5 cup 1⁄2 cup 1⁄2 tsp 1⁄2 tsp earty legumes and kasha are complemented by succulent leeks and piquant cayenne in this savoury and substantial casserole. Nutrition Facts: Serving Size 107 g | Calories: 250 | Fat: 12 g | Cholesterol: 65 mg | Sodium: 360 mg | Carbohydrates: 31 g | Fibre: 3 g | Sugars: 11 g | Protein: 6 g | Diabetic Exchanges: Meat: 0.05.26. Starch: 1.82. leeks. Starch: 1. 1 1⁄4 cup 300 ml 10 ml 15 ml 2 ml 250 ml 50 ml 50 ml buckwheat ﬂour baking powder sugar salt eggs. Did you know? ? 5 . using a wafﬂe iron. egg yolks with milk. kasha and vegetable broth in a crock-pot or large Dutch oven.17. but a broadleaf plant related to rhubarb. for additional 20 – 30 minutes. Milk: 0. Add brown rice. baking powder. Other Carbs: 0. egg whites until stiff and fold into wafﬂe mixture. Try using this batter for pancakes as well.23 Buckwheat is not a grain. these hearty buckwheat wafﬂes are marvelous on their own and even better when smothered in fresh berries. syrup and oil. Add more liquid if needed. Cook Nutrition Facts: Serving Size 447 g | Calories: 200 | Fat: 1. >> 1 tsp 1⁄4 cup 5 ml 50 ml dried basil or 1 Tbsp (15 ml) fresh chopped fresh parsley Combine tomatoes.
06. 1.24 6 Did you know? ? Because it does not belong to the cereal family. Vegetables: 0.46. .5 L chicken broth carrots. chicken cubes and simmer an additional 8 – 10 minutes depending on size of chicken cubes.83. buckwheat is ideal for use in a gluten-free diet.89 Cooked Kasha Servings: 4 cups (1L) Combine liquid. cubed chopped fresh parsley freshly ground pepper to taste Combine broth. Add Add Nutrition Facts: Serving Size 505 g | Calories: 150 | Fat: 1. Reduce heat to low. F 2 cups 1⁄4 tsp 1 cup ollow the simple directions below to prepare cooked kasha for use in the following recipes. In a separate medium saucepan. skinless chicken breast. stir kasha over high heat for 2 – 3 minutes until kasha is hot and slightly roasted. 500 ml 50 ml 2 ml 250 ml broth. cover and simmer 10 – 12 minutes until grains are tender and liquid is absorbed. over medium heat 10 – 12 minutes or until vegetables are almost tender. Starch: 0. parsley and pepper to taste just before serving. carrots. butter and seasonings and heat to boiling. margarine or oil salt kasha 1⁄4 cup Nutrition Facts: Serving Size 178 g | Calories: 250 | Fat: 13 g | Cholesterol: 30 mg | Sodium: 620 mg | Carbohydrates: 31 g | Fibre: 4 g | Sugars: 0 g | Protein: 6 g | Diabetic Exchanges: Starch: 1. thinly sliced celery stalks. celery and kasha in medium saucepan. Fat: 2.5 g | Cholesterol: 35 mg | Sodium: 1280 mg | Carbohydrates: 15 g | Fibre: 3 g | Sugars: 2 g | Protein: 18 g | Diabetic Exchanges: Very Lean Meat: 2. Pour boiling liquid over kasha. bouillon. consomme or water butter.Easy Chicken Kasha Soup Servings: 4 A 6 cups 3 2 1⁄4 cup 8 oz 2 tbsp dding kasha to chicken soup brings a fresh new twist to this familiar favourite. thinly sliced 50 ml 250 g 25 ml medium kasha boneless. Simmer covered.
Fat: 2. full ﬂavours of this tabbouli salad are sure to tickle your taste buds. Fat: 5. Toss.6 sliced green onions fresh mint leaves chopped or 2 tsp (10 ml) dried Combine salad ingredients in salad bowl.6 shredded Chinese. thinly sliced Combine salad ingredients in a bowl.23. thinly sliced sliced almonds green onion. 50 ml 8oz – 227 ml 125 ml Nutrition Facts: Serving Size 176 g | Calories: 350 | Fat: 27 g | Cholesterol: 15 mg | Sodium: 490 mg | Carbohydrates: 23 g | Fibre: 4 g | Sugars: 2 g | Protein: 6 g | Diabetic Exchanges: Meat: 0. Did you know? ? 7 . rice or white wine vinegar grated fresh ginger 1 clove garlic.Asian Kasha Salad Servings: 6 Dressing 1/3 cup 2 tbsp 1 tbsp 80 ml 25 ml 15 ml oil sesame oil EACH soy sauce.03. 750 ml 250 ml cooked kasha (coarse or whole). Starch: 0. Vegetables: 0. minced A Salad 3 cups 1 cup 1 1⁄4 cup 1 can 1⁄2 cup 1 dd an exotic ﬂavour to your day with this fresh and tasty alternative to greens. Chill at least 2 hours before serving. Other Carbs: 0.46. 1/3 cup 1⁄4 cup 50 ml chopped fresh parsley large tomato. Combine dressing ingredients and pour over salad.97. dry sherry.Starch: 0. shredded frozen green peas water chestnuts. Combine dressing ingredients and pour over salad. Vegetables: 0.49. primarily in the form of soba noodles. Nappa or regular cabbage large carrot.16 Fabulous Kasha Tabbouli Salad Servings: 4 T Salad 1 cup 15 1 he distinctive. seeded and chopped Nutrition Facts: Serving Size 123 g | Calories: 170 | Fat: 13 g | Cholesterol: 10 mg | Sodium: 310 mg | Carbohydrates: 12 g | Fibre: 2 g | Sugars: 1 g | Protein: 2 g | Diabetic Exchanges: Fruit: 0. Other Carbs: 0. Tip Serve this salad chilled or heat the dressing and try it warm.03.54 Buckwheat has been eaten in Japan for centuries. Dressing 3 tbsp 1 tbsp 2 tbsp 1⁄4 tsp 45 ml 15 ml 25 ml 1 ml olive oil lemon juice red wine vinegar salt 250 ml 80 ml cooked kasha. p.73.02. p.
uncovered for 30 minutes or until heated through. cubed or shaved sauerkraut. stirring frequently.32. Cook until sausage is browned.10.95 Bistro Kasha with Italian Sausage Servings: 6 T 1 can 1 lb 1 cup 2 tsp his innovative dish features kasha smothered in tomato sauce. sliced or grated 2 cups 8 oz 1 can 1 tsp 1⁄2 cup 8 oz Bake Nutrition Facts: Serving Size 313 g | Calories: 640 | Fat: 46 g | Cholesterol: 135 mg | Sodium: 1880 mg | Carbohydrates: 27 g | Fibre: 4 g | Sugars: 2 g | Protein: 31 g | Diabetic Exchanges: Meat: 3. Place 2 cups 1/3 cup 1 cup Bake Nutrition Facts: Serving Size 319 g | Calories: 500 | Fat: 33 g | Cholesterol: 95 mg | Sodium: 1440 mg | Carbohydrates: 25 g | Fibre: 4 g | Sugars: 4 g | Protein: 26 g | Diabetic Exchanges: Meat: 3. fresh zucchini and a blend of Romano and Mozzarella cheese. Arrange over kasha. Vegetables: 0. p. I f you’re a lover of Rueben sandwiches. this delicious variation will take your enjoyment to new heights. Fat: 4. 500 ml 250 g 20 oz – 796 ml 5 ml 125 ml 227 g cooked kasha. . strongly ﬂavored. Fluff kasha with a fork and spread over the sausage. sausage mixture in a 2 qt (2 L) greased casserole dish.28. 3 cups 750 ml 8 oz – 225 ml 500 g 250 ml 10 ml 500 ml 80 ml 250 ml cooked kasha. Sprinkle with cheeses. Crumble sausage and cook in a skillet with onions and Italian seasoning. Vegetables: 1.91. drained and rinsed caraway seeds (optional) Thousand Island Dressing Swiss cheese. Other Carbs: 0. Fat: 6. for 20 – 25 min or until hot and cheeses melt.94.6 tomato sauce hot Italian sausage chopped onions Italian seasoning thinly sliced zucchini grated Romano cheese shredded Mozzarella cheese Preheat oven to 350˚ F (175˚ C). Starch: 0. sliced.6 corned beef. Sauté zucchini in reserved drippings until almost tender. p.81. dark honey.Rueben Reborn Servings: 4-6 Preheat Layer oven to 350˚ F (175˚ C). set aside. Combine kasha and tomato sauce.72 8 Did you know? ? Buckwheat ﬂowers are very fragrant and attractive to bees that use them to produce a special.60. the ingredients in the order given in a 2 qt (2 L) greased casserole dish. Starch: 0. Drain reserving a tablespoon of drippings.
Fat: 1. Other Carbs: 0. prebaked Sensational Buckwheat Sweet Crust. R Crust 1 Filling 2 1 cup 2 tbsp 2 tbsp ich and chewy. Beat Bake eggs. in ﬂour and nuts. Cream Blend Bake butter and sugar. Other Carbs: 2.Sensational Buckwheat Sweet Crust Servings: 1 crust U 1⁄2 cup 1⁄4 cup 1 cup 1⁄4 cup se this versatile crust as a delicious and healthy base for your favourite bars.68. Press into an 8”x 8” (20 cm x 20 cm) pan. Pour over hot prebaked crust. Meat: 0.75.02.09.9 eggs 250 ml 25 ml 25 ml 2 ml 5 ml 250 ml brown sugar melted butter buckwheat ﬂour baking powder vanilla raisins Nutrition Facts: Serving Size 33 g | Calories: 130 | Fat: 6 g | Cholesterol: 25 mg | Sodium: 50 mg | Carbohydrates: 20 g | Fibre: 1 g | Sugars: 15 g | Protein: 2 g | Diabetic Exchanges: Fruit: 0. or 30 minutes or until set. Let cool before cutting into squares. slices and pies.33. p. Fat: 20. Did you know? ? 9 .02 1⁄2 tsp 1 tsp 1 cup Buckwheat contains all nine essential amino acids in good proportions. 125 ml 50 ml 250 ml 50 ml butter sugar buckwheat ﬂour ﬁnely chopped nuts Preheat oven to 350˚ F (175˚ C). this yummy slice is just as good as Grandma's – only healthier.58. for 15 minutes.23.14 Buttertart Raisin Slice Servings: 25 pieces Preheat oven to 350˚ F (175˚ C). Starch: 5. Stir in remaining ingredients. Nutrition Facts: Serving Size 306 g | Calories: 1540 | Fat: 107 g | Cholesterol: 240 mg | Sodium: 660 mg | Carbohydrates: 139 g | Fibre: 15 g | Sugars: 54 g | Protein: 21 g | Diabetic Exchanges: Meat: 0. Starch: 0.
Cream butter with 6 tbsp (90 ml) sugar in a large bowl. with icing sugar.47 10 Did you know? ? Buckwheat is useful in the management of diabetes and may help to lower blood glucose levels when eaten regularly.01. T Crust 1 2 1 cup 2 tbsp he smooth. Fat: 0. When cool.20. prebaked Sensational Buckwheat Sweet Crust. separated vanilla almonds. gradually add remaining sugar until glossy peaks form. p. vanilla and almonds unite harmoniously in this decadent desert. slice horizontally into two layers. Replace top layer and dust with icing sugar.Lovely Lemon Slice Servings: 25 pieces Preheat oven to 350˚ F (175˚ C). Pour batter into a greased and papered 9” (22 cm) round pan. Spread bottom layer with raspberry jam. Meat: 0. Starch: 0.9 eggs 250 ml 50 ml 1 ml 45 ml 15 ml white sugar buckwheat ﬂour salt lemon – grated rind fresh lemon juice icing sugar Dust Filling 1⁄4 tsp 1 3 tbsp 1 tbsp Nutrition Facts: Serving Size 27 g | Calories: 100 | Fat: 4. Cool on rack for 10 minutes and remove from pan. Beat in egg yolks one at a time. Fat: 3. 3⁄4 cup 3⁄4 cup Fold 11⁄2 cups 375 ml 1/8 tsp 1⁄2 cup 1⁄2 cup 1 tbsp 0.5 ml 125 ml 125 ml 15 ml Bake Nutrition Facts: Serving Size 69 g | Calories: 290 | Fat: 19 g | Cholesterol: 75 mg | Sodium: 120 mg | Carbohydrates: 28 g | Fibre: 2 g | Sugars: 22 g | Protein: 5 g | Diabetic Exchanges: Meat: 0. In a separated bowl beat egg whites and salt to soft peaks. Sift 1⁄4 ﬂour over batter and combine. divided eggs.84 Buckwheat Almond Raspberry Torte Servings: 12 T 3 2 tsp he ﬂavours of raspberry jam. softened sugar. Let cool. for 25 – 30 minutes or until set. Stir in vanilla and ground almonds.23. . Other Carbs: 0.21. ﬁnely ground salt buckwheat ﬂour raspberry jam icing sugar Preheat oven to 350˚ F (175˚ C). Pour over hot prebaked crust.5 g | Cholesterol: 25 mg | Sodium: 55 mg | Carbohydrates: 14 g | Fibre: 1 g | Sugars: 11 g | Protein: 1 g | Diabetic Exchanges: Fruit: 0.09. Other Carbs: 1.54. 180 ml 180 ml 10 ml butter. 1⁄4 beaten egg whites into batter. Starch: 0. for 30 minutes or until a tester comes out clean. Stir in remaining ingredients.57. Beat Bake eggs. refreshing ﬂavour of lemon perfectly tops a crispy buckwheat crust in this tasty slice. Repeat. skin on. Cut into squares.
Starch: 1.09. 11 . cumin and cayenne. cornmeal. this recipe makes great corn bread when baked in a greased 9"(23 cm) cast iron skillet for 50 to 60 minutes. being careful not to over mix. Vegetables: 0.18.07. 250 ml 50 ml 15 ml 250 ml 250 ml 250 ml 5 ml 5 ml 5 ml 5 ml Bake Tip Nutrition Facts: Serving Size 82 g | Calories: 150 | Fat: 6 g | Cholesterol: 15 mg | Sodium: 320 mg | Carbohydrates: 22 g | Fibre: 2 g | Sugars: 3 g | Protein: 4 g | Diabetic Exchanges: Meat: 0. Milk: 0. cayenne and chili powder in these zesty corn mufﬁns. opposite page. Alternatively. buttermilk.02. Divide batter into greased or lined mufﬁn tins. salt. Serve warm. jalapenos and corn in a large bowl and whisk together.Jalapeno Buckwheat Corn Mufﬁns Servings: 8 medium or 12 small mufﬁns W 2 1 cup 1⁄4 cup 1 tbsp 1 cup 1 cup 1 cup 1 tsp 1 tsp 1⁄2 tsp 1 tsp Pinch ake up your taste buds with the jalapeno peppers. for 20 – 25 minutes. oil. Stir in buckwheat ﬂour. baking powder and soda. minced jalapeno pepper fresh or frozen corn niblets buckwheat ﬂour cornmeal baking powder baking soda salt cumin or chili powder cayenne Preheat oven to 375˚ F (190˚ C) Combine eggs.95 Buckwheat Almond Raspberry Torte. Other Carbs: 0.07. Fat: 0. eggs buttermilk oil seeded.
ca www.mb.mb. Photography provided by Manitoba Agriculture.11) Visit our website for more detailed information: www.Jalapeno Buckwheat Corn Mufﬁns in a 9" skillet (p. 1215 – 220 Portage Avenue Winnipeg.mb.specialcrops.ca . Food and Rural Initiatives. Food and Rural Initiatives.buckwheat. Manitoba R3C 0A5 Phone: (204) 925-3780 Fax: (204) 925-3785 ofﬁce@specialcrops.ca This project was made possible by ﬁnancial contributions from Agriculture and Agri-Food Canada and Manitoba Agriculture.