May 11, 2020, 2:13 pm | Read time: 3 minutes
Buckwheat is an amino acid-rich, gluten-free pseudocereal from the knotweed family, also rich in magnesium, iron, and zinc. It can be used to prepare dishes such as Gretschnewaja Kascha: a delicious Russian buckwheat porridge with mushrooms.
In Germany, buckwheat seems to be becoming more of a trend. The Russians and Poles are ahead of us in this regard–they know a recipe or two for this healthy grain alternative.
What is Buckwheat?
Its name is misleading: Buckwheat is not related to wheat. It is an amino acid-rich, gluten-free pseudocereal from the knotweed family, also rich in magnesium, iron, and zinc.
In terms of nutritional value, buckwheat is about on par with rice. Both have approximately 340 calories and 70 grams of carbohydrates per 100 grams. However, buckwheat seeds have a relatively low glycemic index, meaning their consumption causes a gentle rise in blood sugar levels. This is of interest to diabetics from a health perspective and can also support weight loss, as a recipe with buckwheat can keep hunger at bay for longer.
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How to Use Buckwheat?
When it comes to possible presentations, your imagination is the only limit with buckwheat. You can eat it raw, sprinkled over salad or muesli, or enhance a recipe for pancakes or homemade bread with it. Buckwheat is especially popular when processed into porridge, and it works wonderfully in savory dishes.
Recipe for Buckwheat Porridge: Gretschnewaja Kascha
FITBOOK presents a dish whose complexity (at least for non-Russians) is limited to its name: Gretschnewaja Kascha. With lean turkey breast fillet, the buckwheat porridge gets an extra portion of protein. The recipe also works as a vegetarian version without meat–thanks to protein- and potassium-rich mushrooms. Preparation time: 45 minutes.
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Ingredients for 4 Servings:
• 1 tbsp clarified butter
• 200 g buckwheat, cover with water 2 cm high
• 2 tbsp butter
• 2 large onions
• 150g mushrooms
• 150 g pre-cooked turkey meat
• Salt, pepper
Instructions
In a large pot with a thick bottom, heat the clarified butter. Add buckwheat, salt, and mix. Sauté over low heat for two minutes, then pour boiling water over it so that the pot’s contents are covered at least 2.5 cm high. Cook covered for 20 minutes over medium heat. Then remove from heat and cover with a cloth.
Peel the onion and cut into thin rings. Clean and quarter the mushrooms. Then, in a large pan, heat the butter. Fry the onions over medium heat, stirring occasionally, for 15 minutes–they should turn golden brown.
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Then add the mushrooms and sauté until the liquid has evaporated. This should take about eight minutes. Cut the meat into pieces, add, season with salt and pepper, and fry for about six minutes. Done!
Nutritional Values per Serving
325 calories, 37 grams of carbohydrates, 16 grams of protein, and 8.5 grams of fat. A relatively small portion is enough to fill you up and provide valuable nutrients–for the necessary power needed in everyday life and especially for athletic performance. The recipe is wonderfully uncomplicated, and the result is all the better. Enjoy your meal!