Preparation, uses, and tips
Steam kasha in vegetable or chicken stock with minced onions, butter, and fresh parsley, or combine equal parts buckwheat groats and
coarse corn meal, and cook as polenta or breakfast cereal.
Buying and storing tips
Find prepackaged buckwheat in most natural foods or grocery stores; buy in bulk for maximum
savings. Store it in a cool, dry area in a sealed glass or plastic container, because air,
moisture, and sunlight can cause the oils to go rancid.
Varieties
Buckwheat groats (the hulled kernels) are pale tan and green, and have a milder flavor.
Kasha, or roasted buckwheat groats, has a deep brown color and a toastier, nuttier flavor.
Buckwheat is available in grits and flour, and is used in pancakes, crackers,
breads, and other baked goods.
Nutrition Highlights
Buckwheat groats, 1 cup (120g) (roasted,
cooked)
Calories: 154
Protein: 5.6g
Carbohydrate: 33.5g
Total Fat: 1.04g
Fiber: 4.5g
*Excellent source of: Magnesium (85.7mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.