There is something undeniably satisfying about stepping out of our culinary comfort zones, which perhaps explains the recent resurgence in cooking new and adventurous foods. With this in mind, I thought this week I would write about a food which is not all that well known, however is rich in minerals and is often used instead of grains such as wheat, barley, oats and rice.

This food is buckwheat. Buckwheat is what is often known as a pseudocereal which means it can be eaten as you would a cereal grain. However, unlike grains such as wheat, barley and oats which grow as a grass, buckwheat is actually derived from the seeds of a plant which is distantly related to rhubarb. There are two other pseudocereals which many may be familiar with, they are quinoa and amaranth.

Because of its name, buckwheat is often believed to be related to wheat however there is no connection at all. In fact, this seed is extremely versatile as unlike wheat it is gluten free which is a bonus for those suffering from a gluten and wheat intolerances.

Also, unlike many common cereal grains, buckwheat is quite rich in minerals, particularly Iron, Magnesium, Copper, Phosphorus and Manganese. Even better, when buckwheat is cooked these minerals are more readily absorbed because buckwheat is low in phytic acid which can often reduce mineral absorption.

When it comes to cooking, buckwheat can be used in many ways. When it is first harvested the seed which is often known as a groat, is protected by a hard outer shell. When purchased, this outer shell has usually been removed to enable easy cooking. Buckwheat groats can be purchased in its raw form which is quite mild in flavour. You can also purchase the buckwheat groats roasted which gives them more of a nuttier flavour. They are also sometime processed into flakes similar to cornflakes, to be eaten as a cereal.

You can also buy buckwheat flour which can be stronger in flavour as the flour is ground from the buckwheat hulls. Buckwheat flour is very popular for making pancakes and is also often used in pasta. One buckwheat noodle some may be familiar with is the soba noodle.

Often buckwheat groats are used in a porridge and below is a recipe which I love. I’m sure many of us have made chia puddings at home. This recipe is a little similar, although more like a porridge, with the inclusion of buckwheat groats, chia seeds and hemp seeds to give extra protein.

For more information about buckwheat, drop into Go Vita, Your Health Shop at 5 North Street, Batemans Bay. You can also call us on (02) 4472 9737 or visit us online at www.govitabatemansbay.com.au. Don’t miss our weekly segment on 2EC radio, where Marianne and Go Vita’s Nutritionist Sofia chat about health and wellness with Kimmi Saker every Wednesday after 12.30pm.

                           RAW BUCKWHEAT, CHIA & HEMP PORRIDGE

Ingredients: 2 cups raw buckwheat groats; 1Tbsp chia seeds; 1 Tbsp hemp seeds; 300 ml plant based milk (almond, oat, rice or soy); ¼ cup maple syrup; 1 tsp cinnamon; ¼ tsp nutmeg and 1 tsp vanilla extract

Method: Soak 2 cups buckwheat groats in 4 cups of water, preferably soaking overnight or for at least 1 hour. Rinse off in strainer, rinsing numerous times. Blend buckwheat groats together with remaining ingredients in a food processor or blender, until combined.