RECIPES: 4 dishes with buckwheat

In cereals contain slow carbohydrates, which are able to maintain a sufficiently high level energy for a long time, which is very handy when preparing for long runs or intense training.

Buckwheat contains a lot of iron, as well as calcium, potassium, phosphorus, iodine, zinc, fluorine, molybdenum, cobalt, and vitamins B1, B2, B9 (folic acid), PP, vitamin E. Blossoming aboveground part buckwheat contains rutin, fagopirin, prokatehinovuyu, gallic, chlorogenic and caffeic acid; Seeds - starch, protein, sugar, fatty oil, organic acids (maleic acid, menolenovaya, oxalic, malic and citric), riboflavin, thiamine, phosphorus, and iron. According to the content of lysine and methionine proteins buckwheat groats crops exceed all; it is characterized by high digestibility - up to 78%.

Carbohydrates in buckwheat is relatively small; available carbohydrates absorbed by the body for a long time, so after a meal of buckwheat can feel full for a long time.

Wikipedia

Recipe № 1. Salad of buckwheat and feta

Ingredients:

• 1 cup white vinegar;
• 1/2 teaspoon sugar;
• 1/2 teaspoon black pepper;
• 2 garlic cloves, peeled and mashed;
• a few sprigs of fresh dill;
• 1 sliced ​​sliced ​​cucumber;
• 1 cup buckwheat;
• 2 cups soy sprouts or any sprouts;
• 120 g of feta;
• 2 tablespoons olive oil;
• juice and zest of one lemon;
• 1/2 cup fresh mint, finely chopped;
• 1/2 small red onion, finely chopped;
• salt and freshly ground black pepper to taste.

Preparation. Cook the buckwheat. While she was getting ready, prepare the cucumber. Mix in a small saucepan, vinegar, sugar, garlic and black pepper, put on fire, bring to a boil and cook over low heat, stirring constantly until then, until the sugar dissolves. Then, remove from heat and cool to room temperature.

Put chopped cucumbers in bank bit remember pour prepared brine, screw cap tightly and leave for an hour, preferably under sunlight.

In a separate large bowl, combine the chilled buckwheat, diced feta, bean sprouts, lemon juice and zest, chopped mint leaves, onion and olive oil. Mix salt and pepper, cover and leave to infuse for at least 30 minutes. Serve with pickled cucumbers.

Recipe № 2. Raw buckwheat porridge

Ingredients:

• 2 cups raw buckwheat, soaked overnight, washed and the dried;
• 1 cup almond milk;
• 1/4 cup maple syrup or honey;
• 1 teaspoon cinnamon;
• a pinch of vanilla;
• 1 tablespoon of ground flax seeds;
• a pinch of sea salt;
• berries, and bananas as optional additions;
• 1/3 cup unsweetened coconut.

Preparation. Dry the soaked overnight buckwheat, send it in a food processor and chop. Add the buckwheat almond milk, maple syrup or honey, cinnamon, vanillin, salt and sea whip until homogenous. At the end of the ready mush, add coconut and mix.

Lay porridge into bowls and add berries or bananas. If you do not like coconut, it is possible to do without it.

Recipe № 3. buckwheat granola

Ingredients:

• 2 cups oatmeal;
• 1/4 cup raw almonds or any other nuts, that you like;
• 3/4 cup raw buckwheat;
• 3/4 cup sunflower seeds;
• 1/4 cup canola oil or coconut oil;
• 1/4 cup honey;
• 1/4 teaspoon salt;
• 1/2 teaspoon cinnamon;
• 3/4 cup coconut;
• 1/2 cup dried fruit of your choice;
• a pinch of vanilla.

Preparation. Mix everything except coconut and dried fruits, in a separate bowl. Preheat oven to 150 degrees and bake it for about an hour in a mixture of any metallic form, laid by a greaseproof paper, stirring every half hour. Then remove a bit podzolotivshuyusya granola and add coconut and dried fruits.

Serve with milk or yogurt with no taste.

Recipe № 4. Buckwheat risotto with mushrooms

Ingredients:

• 2 tablespoons grapeseed oil or any other vegetable oil;
• 1 ½ cup onion, chopped into small cubes;
• 1 ½ cups of buckwheat;
• 2 cups sliced ​​mushrooms;
• 2 minced garlic cloves;
• 1 cup dry white wine;
• 4 cups vegetable broth;
• 1/3 cup grated Parmesan cheese;
• 1/2 cup fat-free yogurt;
• 1/4 cup finely chopped parsley;
• sea ​​salt and freshly ground pepper to taste.

Preparation. Heat a deep frying pan with a thick bottom oil and add the onions and buckwheat, cook about 10 minutes, stirring constantly.

Then add to the sliced ​​mushrooms, stir everything well and cook for another 10 minutes, stirring occasionally risotto. Then add the garlic, mix everything well and pour wine in a minute.

When the wine is absorbed, add the stock and bring to a boil risotto over medium heat. Then reduce heat and cook until almost complete evaporation of liquid (approximately 10 minutes). At the end, add the cheese and cottage cheese, all carefully mix and only then add a little salt and pepper to taste. Salted risotto better after you've added the cheese, since cheese itself is very salty and it is likely to overdo the dish if you add salt at the beginning.

Decompose the risotto into bowls and sprinkle with fresh parsley and serve.