Green buckwheat in a raw food diet: benefits, how to prepare cereals and recipes

Green buckwheat is raw, unprocessed buckwheat.
This product has recently become popular due to its beneficial properties and effects on the body. It is actively included in the menu by those who follow a proper and balanced diet. Baking and other buckwheat dishes can be consumed by people with gluten intolerance. On this topic:

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Buckwheat appeared in Russia thanks to trade relations with the Greeks, hence its name. It was first grown in India. And the method of frying cereals before packaging and selling was invented in the USA. This way the product acquired a more attractive appearance and aroma. However, scientists have found that when cooked, the super-healthy product loses some of its qualities.

Main characteristics

Live, unprocessed grains are now publicly available on supermarket shelves. It is produced by Russian and foreign farmers. It is quite easy to distinguish it from the usual one by the label. Manufacturers indicate that buckwheat is green. In addition, the cereal has a number of distinctive features.

Features of green buckwheat:

You can distinguish loose cereals by color and smell. Roasted buckwheat is more flavorful and has a rich brown color.

Green buckwheat with vegetables

It's not difficult to prepare a delicious lunch or dinner. Vegetables in combination with buckwheat grains saturate well, leaving you feeling full for a long time, which is very important when losing weight. The proposed recipe will tell you how to properly cook porridge so that all the benefits are preserved in it.

Ingredients:

• Green buckwheat - 2 cups
• Tomato - 2 pcs.
• Zucchini - 1 pc.
• Bell pepper - 1 pc.
• Carrots - 1 pc.
• Onion - 1 pc.
• Salt, pepper - to taste
• Oil - for frying
• Greens - 1 bunch

• Peel all vegetables. Chop the onion into half rings, cut the tomatoes and zucchini into cubes, and cut the peppers and carrots into thin strips. Chop the greens with a knife.
• In a large frying pan sauté vegetables in vegetable oil for several minutes.
• Rinse green buckwheat. Add it to stewed vegetables.
• Season foods with salt and pepper to taste. Mix the ingredients and fry together for 2-3 minutes.
• Pour hot boiled water over the ingredients. The liquid should cover the contents of the pan by 2 fingers.
• Bring the porridge to a boil, turn down the heat, cover with a lid and cook for 13-15 minutes.

Important.

When preparing green buckwheat by boiling in water, the boiling time of the porridge should not exceed 15 minutes, then most of the vitamins will be retained in the grains. Sometimes the cooking time can range from 10 to 13 minutes.

• At the very end, sprinkle the dish with herbs and stir the porridge.

Beneficial features

Eating unroasted buckwheat increases hemoglobin levels and helps improve intestinal function. The protein contained in grains is completely absorbed by the body and does not cause a feeling of heaviness in the stomach.

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The product contains the following nutrients:

In sprouted grains, the amount of ascorbic acid and nutrients increases.

How to prepare green buckwheat

An important question that green buckwheat raises is how to cook it in order to preserve all the nutritional elements?

There are several ways to use this product:

• Flour is made from washed dry grains for healthy baking;
• sprouted grains are added to salads, eaten fresh for breakfast, and used to prepare fermented dough (an analogue of yeast dough);
• cereals steamed with boiling water are consumed in the form of porridge;
• when preparing the soup, the cereal is added last, allowing it to cook under the lid until cooked;
• prepare gluten-free buckwheat bread.

When preparing a “live” product, it is advisable to use minimal exposure to temperature. When frying or intensive boiling, a small part of the beneficial substances is lost.

Benefits and harms

On many Internet portals, the title above is very popular. Let's try to describe the properties of today's product based on these premises. What are the benefits and harms of sprouted buckwheat?

Benefit

In order to assess the usefulness of the product, first of all, let's look at its chemical composition. Buckwheat contains eighteen amino acids and many macro- and microelements that are beneficial for our body. This combination increases resistance to diseases of the human immune system, improves skeletal structure and reduces the risk of atherosclerosis.

It is also important that fresh sprouted green buckwheat is an excellent cleansing product. When consumed, waste and toxins are removed from the body, which is undoubtedly a very important factor. This is especially important for overweight people or those who have digestive problems.

Reference! One hundred grams of green cereal contains:

• proteins – 12.6 grams;
• fat – 3.3;
• carbohydrates – 62;
• water – 14;
• dietary fiber – 1.3.

The great benefit of sprouted buckwheat is the phospholipids it contains, which are so popular today, at least as many commercials claim. These substances can rejuvenate the body and reduce cholesterol levels in the blood. This is also facilitated by unsaturated acids, such as Omega-3, the content of which is also high in green cereals.

Organic acids in sprouted buckwheat, remember again the advertisement(!), regulate the acid-base balance.

Healthy porridge recipe

To ensure that green buckwheat porridge retains its properties and tastes good, it is recommended to prepare it as follows:

1. Pour a glass of cereal (200 g) into a sieve, rinse under running water;
2. Boil two cups (400 ml) water;
3. Pour the washed cereal into a metal pan with a tight lid, pour boiling water over it;
4. Cover the container with a lid and wrap in towels;
5. Let it brew for 2 – 3 hours.

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To get buckwheat for breakfast, it is better to steam it overnight. In the morning, just warm up the porridge, add milk and fruit.

Top 5 recipes

Finally, I have prepared for you the top 5 most delicious and healthy recipes.

Salad with sprouts and tomatoes

We germinate about 1 cup of green buckwheat according to the method I described above. Place the sprouts in a convenient container. We cut the tomatoes into cubes and send them to the sprouts. You can add herbs, garlic, lemon juice, and salt to taste. We season everything with flaxseed, sesame or some other cold-pressed vegetable oil.

Or you can simply soak the buckwheat overnight and mix all the ingredients. It will also turn out delicious.

Morning cocktail

Soak 1.5 cups of green buckwheat overnight. In the morning, mix 0.5-1 glass of almond milk, 2 tablespoons of chia seeds, 1 tablespoon of sweetener (agave syrup or maple syrup), 1 teaspoon of cinnamon and vanilla extract in a blender. Pour into glasses and garnish with fresh fruit (berries, kiwi, strawberries, banana), adding a few nuts.

Porridge with pear and ginger

It is necessary to germinate buckwheat. Place the sprouts, sweet pear pieces and a small piece of ginger into a blender. Add half a glass of water and grind. Pour the mixture into a dish, add a handful of your favorite nuts or seeds. A delicious healthy porridge for breakfast or dinner is ready.

Granola with green buckwheat

In our opinion, this is ordinary muesli that can be prepared at home. Unless of course you have a dehydrator. Take 2 cups of already soaked buckwheat, 1 cup of walnuts, half a cup each of sunflower and pumpkin seeds, 1 apple, half a cup of dried cranberries, 20 pieces of pitted dates and a third of a teaspoon of dried ginger. Moreover, pre-soak the seeds and cranberries.

Grind the seeds and nuts lightly with a blender. So that the pieces remain small. Puree dates, cranberries and peeled apples in a blender. Mix everything with the sprouts. Spread the mixture on a piece of parchment and dry in a dehydrator for 12 hours. Place the finished mixture in a jar.

Green buckwheat flour

Fine, pliable green buckwheat flour is suitable for preparing gluten-free dishes: pancakes for Maslenitsa, homemade bread, pancakes, muffins. Compared to cereals, the energy value of flour increases: it contains 328 kcal, 12.6 g of protein, 3.3 g of fat and 62 g of carbohydrates. The flour is white in color with a slight greenish tint; the aroma is not as intense as that of roasted buckwheat flour. The most important difference from regular buckwheat flour is that green flour is more flexible, it has high binding qualities and the ability to ferment.

To make flour from store-bought cereal at home, you need:

• rinse and dry the kernels well on a towel;
• Grind the required amount according to the recipe in a coffee grinder.

The resulting flour can be added to sauces and pureed soups as a thickener.

Sprouted green buckwheat, who shouldn’t

Contraindications to the use of this product are:

Sprouted buckwheat is very healthy and tastes like crunchy nuts. Buckwheat goes very well with nuts, tomatoes and herbs.

Such a dish can rightfully be called protein and “iron”, since it contains a sufficient amount of iron and substances that allow iron to be well absorbed (vitamin C and B9), and a large amount of protein (buckwheat and nuts)

150 g sprouted buckwheat 50 g any nuts 1 small bell pepper 2 medium tomatoes 2 tbsp lemon juice 2 tbsp. chopped green basil leaves (optional) 2 tbsp. chopped herbs (parsley, dill) 4 tbsp. chopped spinach leaves 2-3 tbsp. unrefined vegetable oil or vegetarian mayonnaise ½ tsp. very finely chopped green capsicum 2 tsp. lemon juice salt to taste

Preparation:

1. Wash the buckwheat 2. Peel and chop the tomato and pepper 3. Combine all the ingredients - the salad is ready!

How to germinate buckwheat:

Like any other grain, buckwheat is easy to germinate. There is one peculiarity when germinating buckwheat - quite a lot of useful mucus is formed. You can leave it or wash it. The difference when germinating different grains is the duration of soaking, so that the grain does not lose its ability to germinate. For buckwheat - this is no more than 3 hours 1. Clean the buckwheat from debris, if necessary 2. Rinse and briefly scald with boiling water in a colander 3. Soak the buckwheat for 1-3 hours in warm (not hot water) 4. Drain the water, rinse the buckwheat some more times 5. For germination, use either a special container or a flat vessel (preferably glass) 6. Add water so that it covers the buckwheat grains, but not completely 7. Rinse 2 times a day and add fresh water 8. The grains will sprout in 1-2 of the day - the time depends on the ambient temperature, the amount of sunlight, the season, and the quality of the grains. It is believed that buckwheat sprouts will be most beneficial on days 2-4

Raw buckwheat grains are similar in chemical composition and structure to cereal grains, therefore, they are defined as grains, but buckwheat belongs to the buckwheat family, which also includes rhubarb, sorrel, and sorrel. The medicinal properties are associated with the content of not only unique protein, vitamins, minerals, but also flavonoids, flavones, phenolic acids, tannins, and phytosterols. Green buckwheat differs from the usual brown (fried or steamed) not only in color, but also in the ability to germinate, as well as in the mass of useful substances preserved in it, because during heat treatment (steaming and frying) many elements important for our body are destroyed.

Buckwheat contains a large amount of protein - 13-15% (the protein is very well balanced in amino acid composition), a large amount of lignins (have antiestrogenic, antiviral, antibacterial, antifungal and antioxidant properties), many flavonoids (rutin, quercetin, orientin and others) , known for their effectiveness in lowering blood cholesterol, keeping capillaries and arteries strong and flexible, preventing high blood pressure, are an important component for brain development, and are passed from mother to child through the placenta.

The sprouted seed contains all the flavonoids in an active state, while the dormant seed contains only a portion. Conducted studies show a multiple increase in the beneficial properties of sprouted grains compared to dormant ones

To prepare a salad with green buckwheat, you must first germinate the buckwheat. It’s very easy and quick to do this, read it, I’ve already talked about it in detail before. In addition to buckwheat, we will prepare a salad with green peas. With frozen! Not with canned ones. Therefore, we pour it into a bowl and fill it with water to defrost it faster.

Meanwhile, we tear the lettuce leaves into two deep plates with our hands. I also added spinach. Which greens do you like more? We clean the raw champignons and cut them into small cubes. And yes, a salad with raw champignons can be eaten without fear, only these mushrooms can be consumed uncooked. Place on plates. And add sprouted green buckwheat.

Finely chop the green onion, peel and dice the avocado. Read this, this method will definitely save you many minutes of your life! A salad with avocado will fill you up and make you healthier at the same time.