Buckwheat- The Fruit Seed Superfood & Complete Protein

While this pseudo-grain is technically a fruit seed, it’s a great gluten-free alternative — and you can still buy bread and pancake mixes made of it. Buckwheat is a highly nourishing and energizing food, as it boasts high protein content and all nine essential amino acids, making it a complete protein. Buckwheat also contains rutin, a compound that is typically extracted from the leaves and used to treat high blood pressure. It can also help manage blood sugar levels and bring them down slower than grains, making it a good option for diabetics.

Buckwheat is also excellent for digestion, as it helps to clean out the intestines and strengthens them. And, if you’re looking to build muscle, buckwheat’s protein content makes it great for muscle growth.

𝗕𝘂𝗰𝗸𝘄𝗵𝗲𝗮𝘁 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗙𝗮𝗰𝘁𝘀-

One cup (about 168 grams) of cooked buckwheat groats contains approximately:

155 calories
33.5 g carbohydrates
5.7 g protein
1 g fat
4.5 g fiber
0.7 mg manganese (34% DV)
85.7 mg magnesium (21% DV)
118 mg phosphorus (12% DV)
0.2 mg copper (12% DV)
1.6 mg niacin (8% DV)
1 mg zinc (7% DV)
1.3 mg iron (7% DV)
0.1 mg vitamin B6 (6% DV)
23.5 μg folate (6% DV)
0.6 mg pantothenic acid (6% DV)
3.7 μg selenium (5% DV)

It in addition, it also contains some vitamin K, vitamin E, thiamine, riboflavin, choline, betaine, calcium and potassium.

What is buckwheat made out of? It is itself a seed, although most of us think of it as a gluten-free grain, just like brown rice or rolled oats. Like other seeds, it is high in both protein and fiber, although it’s unique among seeds that we typically eat in that it’s lower in fat and higher in starch.

Research investigating the various bioactive compounds present in different strains have found that the groats contain:

• Phenolic compounds and flavonoids, including rutin, quercetin, chlorogenic acid, orientin, isoorientin, vitexin and isovitexin
• Tannins
• D-chiro-inositol
• Fagopyritols (including galactosyl derivatives of D-chiro-inositol)
• Resistant starch and protein (especially amino acids, including lysine, tryptophan, threonine and the sulphur-containing amino acids)


𝗖𝗶𝗻𝗻𝗮𝗺𝗼𝗻 𝗕𝘂𝗰𝗸𝘄𝗵𝗲𝗮𝘁 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗕𝗼𝘄𝗹

Buckwheat is a cozy alternative to oatmeal (I don’t know about you, but I can sometimes grow bored with too many oatmeal bowls). The texture is pleasantly chewy and heartier than oatmeal.

Buckwheat cooks easily on your stovetop, similar to oatmeal. Buckwheat groats (which is the name for its little kernels) are added with liquid to a pot and boiled until tender. For this recipe, I’ve used half water and half almond milk for creaminess, but using all water or all milk works too! Adding real cinnamon is both good for you and adds amazing flavor!

Top your buckwheat breakfast bowl with fruit, an extra splash of milk, and a drizzle of honey, if desired. Then dive straight into warm coziness.

Prep Time- 5 mins
Cook Time- 15 mins
Total Time- 20 mins


1 cup buckwheat groats (rinsed)
1 cup water
1 cup almond milk or other milk or choice
1 teaspoon ground cinnamon
1 teaspoon vanilla
1 sliced banana
1/2 cup pomegranate seeds
honey to taste (optional)


1. In a small pot, add rinsed buckwheat groats, water, almond milk, cinnamon, and vanilla. Bring to a boil, then reduce to a simmer and cover with a lid. Simmer for 10 minutes.

2. Turn off heat and let it steam, covered, for an additional 5 minutes.

3. Fluff with a fork and portion into bowls. Top with sliced fruit, a splash more milk, and a drizzle of honey, if desired.

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