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Today's recipe is again a simple, but warming dish - Buckwheat Patties with Mashed Potatoes!
This dish is perfect for the wintery time when you really want an easy but tasty meal.
Mashed potatoes are super creamy, and the patties are made from buckwheat which is a great alternative if you hardly digest beans, and gluten-free, they are again full of proteins and tasty of course ;)
Enjoy the recipe along with information about this, not well-known superfood - Buckwheat!
Nutrition facts
Carbs are the main dietary component of buckwheat. Protein and various minerals and antioxidants are also present.
The nutritional value of buckwheat is considerably higher than that of many other grains. The nutrition facts for 3.5 ounces (100 grams) of raw buckwheat are:
Calories: 343
Water: 10%
Protein: 13.3 grams
Carbs: 71.5 grams
Sugar: 0 grams
Fiber: 10 grams
Fat: 3.4 grams
Carbs
Buckwheat mainly consists of carbs, which make up about 20% of boiled groats by weight.
They come in the form of starch, which is carbs’ primary storage form in plants.
Buckwheat scores low to medium on the glycemic index (GI) — a measure of how quickly a food raises blood sugar after a meal — and should not cause unhealthy spikes in blood sugar levels.
Some of the soluble carbs in buckwheat, such as fagopyritol and D-chiro-inositol, have been shown to help moderate the rise in blood sugar after meals.
Fiber
Buckwheat contains a decent amount of fiber, which your body cannot digest. This nutrient is good for colon health.
By weight, fiber makes up 2.7% of boiled groats and is mainly composed of cellulose and lignin.
Fiber is concentrated in the husk, which coats the groat. The husk is kept in dark buckwheat flour, giving it a unique flavor.
Additionally, the husk contains resistant starch, which is resistant to digestion and is thus categorized as fiber.
Resistant starch is fermented by gut bacteria in your colon. These beneficial bacteria produce short-chain fatty acids (SCFAs), such as butyrate.
Butyrate and other SCFAs serve as nutrition for the cells lining your colon, improving gut health and decreasing your risk of colon cancer.
Protein
Buckwheat contains small amounts of protein.
By weight, protein composes 3.4% of boiled buckwheat groats.
Because of its well-balanced amino acid profile, the protein in buckwheat is very high quality. It is particularly rich in the amino acids lysine and arginine.
However, the digestibility of these proteins is relatively low because of antinutrients like protease inhibitors and tannins.
In animals, buckwheat protein has proven effective at lowering blood cholesterol, suppressing gallstone formation, and reducing the risk of colon cancer.
Like other pseudocereals, buckwheat is gluten-free and therefore suitable for people with gluten intolerance.
Vitamins and minerals
Buckwheat is richer in minerals than many common kinds of cereal, such as rice, wheat, and corn.
However, buckwheat is not particularly high in vitamins.
Of the two main varieties, Tartary buckwheat generally contains more nutrients than common buckwheat.
The most abundant minerals in common buckwheat are:
Manganese. Found in high amounts in whole grains, manganese is essential for a healthy metabolism, growth, development, and your body’s antioxidant defenses.
Copper. Often lacking in the Western diet, copper is an essential trace element that may benefit heart health when eaten in small amounts.
Magnesium. When present in sufficient amounts in your diet, this essential mineral may lower your risk of various chronic conditions, such as type 2 diabetes and heart disease.
Iron. Deficiency in this important mineral leads to anemia, a condition characterized by the reduced oxygen-carrying capacity of your blood.
Phosphorus. This mineral plays an essential role in the growth and maintenance of body tissues.
Compared to other grains, the minerals in cooked buckwheat groats are particularly well absorbed.
This is because buckwheat is relatively low in phytic acid, a common inhibitor of mineral absorption found in grains and seeds.
Other plant compounds
Buckwheat is rich in various antioxidant plant compounds, which are responsible for many of its health benefits. In fact, it provides more antioxidants than many other cereal grains, such as barley, oats, wheat, and rye.
Tartary buckwheat has a higher antioxidant content than common buckwheat.
Here are some of the buckwheat’s main plant compounds
Rutin. The main antioxidant polyphenol in buckwheat, rutin may lower your risk of cancer and improve inflammation, blood pressure, and your blood lipid profile.
Quercetin. Found in many plant foods, quercetin is an antioxidant that may have a variety of beneficial health effects, including lowering your risk of cancer and heart disease.
Vitexin. Animal studies indicate that vitexin may have a number of health benefits. However, excessive intake may contribute to an enlarged thyroid.
D-chiro-inositol. This is a unique type of soluble carb that reduces blood sugar levels and may benefit diabetes management. Buckwheat is the richest food source of this plant compound.
Health benefits of buckwheat
Like other whole-grain pseudocereals, buckwheat is linked to a number of benefits.
Improved blood sugar control
Over time, high levels of blood sugar may lead to various chronic diseases like type 2 diabetes.
Thus, moderating the rise in blood sugar after meals is important for maintaining good health.
As a good source of fiber, buckwheat has a low to medium GI. This means that it should be safe to eat for most people with type 2 diabetes.
In fact, studies link buckwheat intake to lower blood sugar in people with diabetes.
This is supported by a study of rats with diabetes, in which buckwheat concentrate was shown to lower blood sugar levels by 12–19%.
This effect is thought to be due to the unique compound D-chiro-inositol. Studies indicate that this soluble carb makes cells more sensitive to insulin, the hormone that causes cells to absorb sugar from your blood.
In addition, some components of buckwheat seem to prevent or delay the digestion of table sugar.
Overall, these properties make buckwheat a healthy choice for people with type 2 diabetes or those who want to improve their blood sugar balance.
Heart health
Buckwheat may also promote heart health.
It boasts many heart-healthy compounds, such as rutin, magnesium, copper, fiber, and certain proteins.
Among cereals and pseudocereals, buckwheat is the richest source of rutin, an antioxidant that may have a number of benefits.
Rutin may cut your risk of heart disease by preventing the formation of blood clots and decreasing inflammation and blood pressure.
Buckwheat has also been found to improve your blood lipid profile. A poor profile is a well-known risk factor for heart disease.
A study in 850 Chinese adults linked buckwheat intake to lower blood pressure and an improved blood lipid profile, including lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol.
This effect is believed to be caused by a type of protein that binds cholesterol in your digestive system, preventing its absorption into your bloodstream.
Potential downsides
Apart from causing allergic reactions in some people, buckwheat does not have any known adverse effects when eaten in moderation.
Buckwheat allergy
A buckwheat allergy is more likely to develop in those who consume buckwheat often and in large amounts.
A phenomenon known as allergic cross-reactivity makes this allergy more common in those already allergic to latex or rice.
Symptoms may include skin rashes, swelling, digestive distress, and — in worst-case scenarios — severe allergic shock. *source
And now it's time to jump straight to the recipe!
Prep: 20 min
Cook time: 30 min
Level: medium
Servings: 4 portions
Calories per serving: 561 kcal
Find the recipe & nutrition facts below :
For the mashed potatoes:
4-5 medium potatoes (peeled & chopped)
1 tbsp garlic
1-2 tsp salt
1 tsp black pepper
1/2 cup plant milk
1-2 tbsp fresh dill
For the buckwheat patties:
2 small onions
1 carrot
3 flax eggs (3 tbsp ground flaxseed + 9 tbsp of water)
3 cups cooked buckwheat
1-2 tsp salt
2 tsp garlic
1 tsp savory, cumin, paprika, black pepper, fenugreek
1 tbsp oil for frying
Method:
Step 1: In a wide cooking pan boil chopped potatoes until they are completely cooked. Add spices and milk, and mash them perfectly, if needed add a bit more milk. Stir in fresh dill.
Step 2: In a food processor add in all of the ingredients for the buckwheat patties and blend until well combined. Form patties and fry in a little amount of oil for 3-4 min. on each side.
Step 3: Serve with a fresh salad on the side.