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Buckwheat
Price range: R17,00 through R53,00
Dehulled buckwheat (often referred to as buckwheat groats) is the whole seed of the buckwheat plant with the tough, inedible outer hull removed. Despite its name, buckwheat is not related to wheat and is actually a gluten-free pseudocereal, meaning it’s a seed used like a grain.
Description
• Appearance: Small, pyramid-shaped groats, pale green or tan in color when raw.
• Taste: Mild, slightly nutty, and earthy.
• Texture: Soft and fluffy when cooked, somewhat similar to couscous or rice.
• Forms available: Raw groats, toasted (called kasha), flour, flakes.
Nutritional Value (per 100g, cooked)
Nutrient Approximate Amount
Calories 92 kcal
Carbohydrates 20 g
Protein 3.4 g
Fat 0.6 g
Fiber 1.3 g
Magnesium 51 mg
Manganese 0.4 mg
Iron 0.8 mg
Zinc 0.6 mg
B Vitamins B1, B2, B3, B6
🔹Naturally gluten-free
🔹 Low to medium on the glycemic index
Health Benefits
1. Heart Health: Rich in rutin (a flavonoid) which strengthens blood vessels and reduces inflammation.
2. Blood Sugar Control: Low glycemic index and high fiber help manage blood sugar.
3. Digestive Health: Contains resistant starch and fiber to support gut health.
4. Plant-Based Protein: Complete protein with all essential amino acids, including lysine.
5. Rich in Antioxidants: Contains quercetin and other anti-inflammatory compounds.
Common Uses
• Breakfast porridge (sweet or savory)
• Salads and grain bowls
• Stuffings (e.g. for peppers or vegetables)
• Soups and stews
• Baking (as flour for pancakes, muffins, etc.)
• Toasted for crunch (as kasha or granola topping)
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