Move over quinoa. We have a new crush.This gluten-free grain substitute blows you out of the water– nutritionally speaking.I'm talking about kasha (not Kashi), or whole toasted buckwheat groats.
Buckwheat is not a grain, but rather the seed of a plant related to rhubarb. Buckwheat is gluten-free and boastssome unique nutritional factors, including resistant fiber, bioflavonoids, tannins, and bound antioxidants.
Buckwheat flour can be used as a gluten-free substitute for pancakes and waffles, and may also be found in Japanesebuckwheat soba noodles. The focus of this post is on whole buckwheat. By the end of this post, you’ll know how to cook, purchase, and store whole buckwheat, and why you may want to consideradding it to your thyroid-healthypantry.
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Kasha vs Raw Buckwheat Groats
Before you head off to the bulk-food section to procure your buckwheat, there’s some knowledge you need to take with you. Both kasha and raw buckwheat groats are simply whole buckwheat grains. The difference is that kasha is toasted, and raw buckwheat groats are not.
For more toothsome, fluffy, individual grainsI recommend purchasing raw buckwheat groats, and toasting them at home. In my experience pre-toasted kasha tends to disintegrate quickly.
Toasting your buckwheat groats is also important because it affects cooking time. Toasted groats cook in half the time as their raw counterparts. I suspect that may be why I’ve had some disappointing experiences with store-bought pre-toasted kasha.
Here’s my theory on that: When toasted in large batches at a factory, some of the kernels become well-toasted, bursting shortly after they begin to cook, and dissolving into a grainy porridge. Other kernels in the batch are less toasted and remain firm long after the others have turned to paste. I’ve found that toasting your own in small batches ensures even toasting, and therefore, even cooking.
Buying & Storing Buckwheat Groats
Groats are found in the bulk section of many grocery stores. Bob’s Red Mill also sellsraw buckwheat groatsand kasha by the bag.
Make sure you purchasebuckwheatgroats since the term ‘groats’ is also used to describe whole-grain oats or other types of grain in whole form.
When storing buckwheat groats, the pantry’s okay, but stash them in the fridge or freezer if you want to extend their shelf life.
Try this recipe: Sesame Carrots with Kasha (Toasted Buckwheat)
Thyroid-healthy Highlights:
Happy cooking, happy thriving, and enjoy the recipe (below)!
P.S. Need more thyroid-friendly recipe inspiration? I’ve got you covered. MyThyroid-friendly Everyday eCookbookfeatures over 50 quick and easy, thyroid-friendly recipes your whole family will love. To take a peek at what’s inside,CLICK HERE.
Suggested Accompaniments:
FAQs
Kasha is simply buckwheat groats that have been roasted (or toasted) while Raw Buckwheat Groats are groats that have not been subjected to a thermal process. You can always tell the difference between both types by the color and the aroma.
Can you toast buckwheat groats? ›
To toast the buckwheat groats: In a pan over medium-low heat, toast your groats until lightly browned and nutty smelling, about 4-6 minutes. Keep an eye on your groats and swirl the pan often to prevent burning!
Can you eat toasted buckwheat without cooking? ›
Since then, I've explored more uses for enjoying buckwheat raw or toasted, rather than boiled and cooked soft. Toasting equal parts raw buckwheat and hemp hearts over a warm skillet has become one of my favorite go-to salad toppings (see above), contributing a warm nuttiness that no crouton can rival.
Does kasha need to be cooked? ›
Much like other grains, you only need to boil kasha in water and add a bit of butter and salt to bring out the flavors.
Are buckwheat groats healthier than oatmeal? ›
Nutrition: Both are healthy in different ways, though buckwheat contains more fiber, and less fat than oatmeal. While they are both naturally gluten-free, oats are often processed in facilities that process wheat leading to potential cross-contamination.
Should you soak buckwheat before cooking? ›
Often simplest preparation is best. I cup of raw buckwheat will yield about 4 cups of cooked buckwheat. I like to soak raw buckwheat groats before cooking. It reduces the cooking time substantially, making it totally doable on busy mornings.
What is the healthiest way to eat buckwheat? ›
Here are a few easy ways to incorporate buckwheat into your diet:
- Replace all-purpose flour with a buckwheat version to add more fiber and other nutrients to your breakfast pancakes.
- Combine buckwheat with bananas, cinnamon, and eggs to create healthy muffins.
- Make porridge with buckwheat groats.
One of the Russian old recipe collectors, William Pokhlyobkin, states that buckwheat should be cooked with steam rather than water, and it's better to not interfere with the process. Adding water during cooking is a recipe for mushy buckwheat.
Is toasted buckwheat healthy? ›
Buckwheat contains a variety of healthful nutrients. It is a good source of protein, fiber, and healthful complex carbohydrates. One cup, or 168 grams (g), of roasted, cooked buckwheat groats (hulled seeds) contains the following nutrients: 5.68 g of protein.
Who should not eat buckwheat? ›
Unless someone is allergic to buckwheat, people with celiac disease or gluten sensitivity can eat buckwheat produced in a facility free of gluten safely. Allergies to latex or other foods, including rice: Some people who are allergic to rice might also become allergic to buckwheat.
The most popular kasha recipe in Russia is that of crumbly cooked buckwheat seasoned with butter. Buckwheat kasha can be eaten at any time of the day, either as a separate dish or as a side dish. Other popular kasha recipes are made with millet, semolina (манная каша) and oatmeal.
Does kasha need to be rinsed? ›
A: No, it's not necessary. You can rinse it if you prefer. but whether it's kasha, whole groats, or our delicious.
What can I substitute for toasted buckwheat groats? ›
You can easily replace the oats and buckwheat groats with other grains, like barley flakes, puffed kamut, millet or puffed amaranth.
What is roasted buckwheat called? ›
Roasted buckwheat is known as kasha. You can buy pre-roasted buckwheat groats (kasha) in the store, but I find it can cook up unevenly. I prefer to start with raw, whether making a recipe like this or a porridge. Roasted buckwheat is known as kasha.
What are the two types of buckwheat? ›
Two types of buckwheat, common buckwheat (fa*gopyrum esculentum) and Tartary buckwheat (fa*gopyrum tartaricum), are most widely grown for food. Buckwheat is mainly harvested in the northern hemisphere, especially in Russia, Kazakhstan, China, and Central and Eastern Europe.
