There are a lot of reasons to add buckwheat as a regular staple in your diet. It can help improve blood flow, lower blood pressure and diabetes, and prevent gall stones, heart disease, heart failure and breast cancer. It’s high in manganese, fiber, copper and magnesium, and it contains calcium, iron, phosphorus, potassium, zinc, and selenium. Also, buckwheat is low in saturated fat and sodium, and it contains no sugar or cholesterol. It’s also high in Omega-3 and Omega-6 fatty acids, protein and essential amino acids.

Buckwheat flour is used in baking, replaces barley in the manufacturing of gluten-free beer, and is a protein-packed nutritious substitute for rice. Are you convinced to give it a try yet? Check out these ways to eat buckwheat for breakfast, lunch and dinner. We’ll start with breakfast items then move down meals until dessert. Enjoy!

1. Buckwheat Brown Rice Waffles

Waffles can feel more like having a treat for breakfast than a breakfast item, since you can make your waffles as sweet as you prefer. In this recipe, you don’t have to make them too sweet, and instead, you can have a very healthy waffle. The buckwheat gives these waffles a darker color and the brown rice flour makes them crispy. Try adding some fresh fruit overtop.

2. Gluten Free Toasted Coconut Waffles

Use ¾ cup of buckwheat flour for these coconut waffles. Thanks to arrowroot powder, brown rice flour and flaxseeds, these waffles are deliciously gluten-free.

3. Raw Sprouted Buckwheat Bars

If you loved Cocoa Puffs or another type of cereal with popping, crackling pieces, you’ll love these raw sprouted buckwheat bars. The packaged versions can be devoid of nutritional value, but not when you make your own. For this recipe, you’ll need sprouted buckwheat groats, dates, cacao powder, vanilla, tahini, coconut oil, nuts, salt and cinnamon.

4. Soba Noodle Salad With Avocado and Mango

Soba noodles are noodles made from buckwheat, and you must try these if you never have. Using soba noodles for pasta dishes helps to push you out of your typical noodle rut. These noodles are very nutritious and taste great with avocado and mango. For some kick, use a jalapeno pepper as well as mint.

 

5. Top Salads With Buckwheat

Like brown rice or any other type of grain, you can easily add buckwheat overtop salads. This trick instantly adds some great nutrition and protein to your bowl of veggies.

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6. Cajun Burgers

These burgers are simple to throw together and call for kasha, which is toasted buckwheat. They have a great taste from the spice combination of mustard powder, oregano, basil, thyme and parsley.

7. Top Soups With Buckwheat

Summer is a perfect time to enjoy fresh, raw soups, and vegans and vegetarians should use soup time as a way to sneak in some extra protein. Top soups with kasha for an energy boost.

8. Raw Vegan Caramel Apple Pie

Don’t stop at main meals to use buckwheat; try it for desserts, too. The crust is made with sprouted buckwheat, shredded coconut, cinnamon, and sea salt, and the dish contains a decadent caramel layer topped by fresh apple slices.

Lead image source: Gluten-Free Toasted Coconut Waffles