Native to southern China, this seed is (surprisingly) a relative of rhubarb and sorrel. Buckwheat thrives on marginal soil, which is why it became a staple food of peasants in many cultures.
Buckwheat is prized as a rotational crop, because it is not in the same plant family as grains. Buckwheat’s fluffy root system is good at building soil, its many leaves help smother weeds, and adding it to a rotation of grasses and legumes offers positive disruption of pest and disease cycles in farming systems. Eaters can support farmers by choosing to buy buckwheat-based foods; healthy soil needs viable market opportunities.
Buckwheat is a pseudocereal, which means it is not a member of the Poaceae family, but is often categorized with grains because it behaves similarly in the kitchen. Generally, buckwheat is milled with its hulls on, which gives flour made from it a dark color and strong flavor. Roasted buckwheat kernels are called kasha.
Function: Dehulled buckwheat can be eaten raw or roasted in many savory dishes, as well as lots of other uses, such as granolas and puddings. Raw buckwheat seeds can also be sprouted, eaten fresh, or incorporated into baked goods. The viscosity of buckwheat flour makes it a good choice for cookies, cakes, and quick breads.
Flavor profile: Wholegrain buckwheat flour has a robust earthy, grassy flavor with a pleasantly bitter edge, similar to green tea. To tame its power, buckwheat flour is often blended with more mildly flavored grains, like wheat or corn. If you’re giving it a first taste, try a combination of equal parts buckwheat, cornmeal, and rye in your favorite banana bread recipe in place of all-purpose wheat flour.
Nutritional info: Buckwheat is a complete protein, and its high fiber content has been proven useful in controlling blood sugar.