Dietary buckwheat dishes: 5 simple and delicious recipes

This article was prepared by our beloved partners - the #GMfood - an online store of superfoods and craft eco-products.
Just for registering in the store you will receive 300 rubles to your personal bonus account and 2 more interesting gifts (Grab your gifts here)
In the store's assortment you will find not only superfoods, but also healthy sweets, breakfasts, herbal teas, peanut butter, master classes for body health and facial beauty, and this is only a small part of the goodies and benefits!

Subscribe to Instagram #GMfood using this link and regularly receive new PP recipes with superfoods, see useful guides to the world of proper nutrition, and also look for gifts hidden under the link in the profile!

Buckwheat is our superfood

As you know, superfoods are plant foods with high nutritional value and a large amount of beneficial micro- and macroelements. Buckwheat is a cereal made from buckwheat, a cereal grain crop classified as a pseudocereal.

It is an environmentally friendly product. Because it is not afraid of weeds, there is no need to treat it with pesticides. This is one of the few crops that, until now, has not been able to be genetically modified.

Bees collect unique honey from buckwheat, which is considered the richest honey in vitamins and nutrients. Buckwheat honey is used as a general tonic, for vitamin deficiency, and for cleansing the liver and bile ducts.

In Russia, buckwheat is very popular because it is tasty, inexpensive and healthy.

Correct

What should it be like:

Nourishing , but at the same time easy on the digestive system. Don't start your morning with sausages and Bavarian sausages! However, you don’t need to make do with lettuce leaves and peas either. Everything is good in moderation and in food - this is the truest rule!
Balanced in proteins, fats and carbohydrates so that the body can receive the necessary supply of vitamins and other nutrients.
Beneficial for body and soul . Strictly speaking, there are quite a few completely unhealthy foods, because the body needs everything: from sugar to animal fats. But there is one magical property about breakfast: it sets the stage for the entire next day! And if you start it with chips and cake, you are unlikely to be able to refuse other “bad foods” for lunch and dinner.
And, of course, delicious ! Try choking on semolina porridge, which you hated since childhood, in the morning for a couple of days - you will no longer want to get up. Broad Bone is always in favor of eating tasty and high-quality foods. Breakfast should be something that makes you want to cook it again and get out of bed for it.

Its composition

Buckwheat is rich in proteins and starch. The high amount of fiber keeps you feeling full for a long time, which is why it is a favorite in many diets. In addition, fiber enhances peristalsis and improves digestion.

Buckwheat contains choline, which is necessary for the functioning of the nervous system. It contains microelements necessary for the development of the body, vitamins E, K. B vitamins normalize the carbohydrate and water-salt balance of the body. Their lack negatively affects brain function and vision.

The presence of vitamin P normalizes the functioning of the heart and thyroid gland, strengthens the walls of blood vessels, and helps fight inflammatory processes.

It also contains carbohydrates, magnesium, potassium, calcium, iron, sodium, phosphorus, iodine. Because of its rich composition, buckwheat is called the “queen of cereals.”

Useful properties of buckwheat

Buckwheat has many beneficial properties. It helps normalize metabolic processes.

In terms of its nutritional properties, it is equal to meat. It has an excellent taste and is able to saturate the body with all the necessary microelements.

Regular consumption of buckwheat helps remove excess cholesterol from the body, improve blood circulation, and strengthen the immune system. It is a good antidepressant, helps fight fatigue, maintains normal functioning of the cardiovascular system, and reduces the risk of blood clots. Helps increase the level of hemoglobin in the blood, removes toxins, strengthens bones, cleanses the liver.

Does buckwheat have any contraindications?

Buckwheat usually does not cause side effects, but some people are allergic to it. It is not recommended to use it if you are hypersensitive. Buckwheat can increase gas formation, so you should not often include it in your diet if you have flatulence.

Buckwheat porridge with kefir is not recommended if you have high stomach acidity and a tendency to diarrhea. And green tea should not be included in the diet of people prone to blood clots due to the fact that it contains rutin, which has the property of increasing blood clotting.

If a person is prone to constipation, eating buckwheat in large quantities can make it worse. In general, buckwheat is considered a light product and is recommended for nutrition after food poisoning.

Buckwheat is recommended:

Pregnant women and nursing mothers;
Children;
To old people;
Athletes;
People with various diseases: allergies, hypotension, etc.

What to eat buckwheat with to lose weight and be delicious

As practice shows, almost any mono-diet is a real psychological test for a person. Therefore, many often strive to diversify the low-calorie menu. However, with the wrong combination of products, such a decision often leads to a decrease in the overall weight loss result. In this case, it will take much longer to lose those extra pounds.

Check out the watermelon-buckwheat diet.

Following some rules will help you avoid this. The most correct solution to supplement your diet would be low-fat kefir; it will easily refresh the porridge, and in addition, it will give the body an additional amount of protein, calcium, and bifidobacteria. And the latter is one of the foundations of proper digestion.

In addition, the following products can be the best low-calorie but tasty additive:

yogurt (no sweeteners);
raisin;
prunes;
vegetable oil (no more than 0.5 tsp/serving).

Where is it used?

The range of uses of buckwheat is wide. It is used in cooking, dietetics, medicine, and is used to prepare baby food. Buckwheat husks are used to stuff environmentally friendly pillows, which help with insomnia.

At home, buckwheat is used to cook porridge, soups, prepare casseroles, and add it to baked goods.

Buckwheat is recommended to be consumed:

People with liver diseases - hepatitis, cirrhosis;
Stomach – gastritis, ulcer;
Hypertensive patients;
Those with high cholesterol;
For atherosclerosis;
Hormonal imbalances;
For osteoporosis.

Regular consumption of buckwheat minimizes the risk of cancer and normalizes the activity of the gastrointestinal tract.

Ideal

Instead of a conclusion, we would like to tell you a little secret: the ideal breakfast for weight loss or not is the one that will be best for you. For which you don’t have to get up at 5 am and then wash a mountain of dishes (if you don’t want to). You don’t have to cram into yourself what makes you sick. Not one that you have to spend a lot of money on (when there isn’t enough of it anyway).

Believe me, oatmeal with an apple or a simple omelette with vegetables is no worse than some tricky omelette with guinea fowl. There are thousands of inexpensive and proven options, you just need to experiment a little

oatmeal with fruit
toast with cheese
omelet with broccoli or cauliflower
lavash with chicken and tomato
millet/barley/spelt/bulgur/any other porridge
cottage cheese casserole with apple
omelette with dill
buckwheat with vegetables
salted red fish with fried eggs
baked apple with a spoon of honey
scrambled eggs with onions and tomatoes
scrambled eggs from a couple of eggs with chicken breast and salad
“soup” of cottage cheese, berries and kefir
syrniki
banana pancakes

Use in folk medicine

Buckwheat is valued not only for its nutritional properties, but it is also used to treat certain diseases.

Buckwheat flowers have expectorant and softening properties, so an infusion of them is used for dry coughs and respiratory diseases.

It's easy to prepare:

Pour 1 teaspoon of buckwheat flowers into half a liter of boiling water, close the lid and leave for 2 hours. Take 100 ml 3-4 times a day as an expectorant.

A poultice made from buckwheat leaves speeds up the healing of wounds.

Calorie content

How many calories should you eat for breakfast to feel full until lunch? A healthy and nutritious morning meal should account for about 25% of the total amount of food we eat during the day. Let's calculate how much it is approximately!

Energy needs for adults range from 2000 kcal to 4100 kcal per day for men, and from 2000 kcal to 3000 kcal per day for women (if you live in cold conditions, then add another 15% to this figure). Accordingly, you need to allocate from 500 to 750 kcal for breakfast.

In order to calculate how many calories you need, study the article “Metabolism. Daily diet for weight loss” , where you can find an easy and understandable formula.

Buckwheat diet for weight loss

You need to follow this diet for 2 weeks. After this, you do not need to immediately return to your usual lifestyle, otherwise you can quickly return to your previous weight.

To maintain your new weight, you need to follow a few simple rules:

Food should be stewed or steamed;
It is necessary to exclude sweets and confectionery products from the diet;
Return foods containing fats and carbohydrates to the diet gradually;
Meat and lean fish should be eaten no more than 2 times a week;
Include more vegetables and fruits in your diet;
Don't eat at night;
Lead an active lifestyle.

While on a buckwheat diet, you should not try to lose as many kilograms as possible, this is harmful to your health. Gradual weight loss gives more lasting results.

It is quite difficult to eat only buckwheat, so it can be diluted with fruits, vegetables, boiled lean beef. And another important condition when dieting is to drink more water, the recommended minimum is 1.5 liters.

Features of the buckwheat diet

The most effective result is obtained if you eat one buckwheat throughout the day. You can drink porridge with kefir;
Take 1 kg of cereal, divide it into 4 parts, cook the porridge and eat in small portions every 3 hours. You can drink it with water or yogurt;
There is no need to add salt and spices to the porridge.

Here’s a funny poem about buckwheat written by T. Letunova:

Menu for buckwheat diet

Sample menu:

Breakfast. Properly prepared buckwheat porridge, you can add some dried fruits to it;
Dinner . Baked or boiled chicken breast with stewed vegetables;
Dinner . Buckwheat porridge with kefir.

While on any diet, you need to exercise. Choose the type of exercise depending on your health condition.

Buckwheat diet

The high content of vitamins and minerals in buckwheat is an undeniable argument for its inclusion in diets. But we must remember that excessive consumption of buckwheat is harmful for hypertensive patients, patients with diabetes, and people with gastrointestinal disorders.

The optimal option for consuming buckwheat is 1-2 times every 2-3 days. During the diet, buckwheat can be consumed in different forms 2 times a day. You can eat boiled buckwheat with kefir, or alternate with oatmeal.

Steamed or brewed in boiling water, it is the basis of many diets. Green buckwheat is especially useful; it is a real storehouse of useful elements.

If you use the buckwheat diet, you can lose weight up to 10 kg in 1-2 weeks, provided you do not violate the regime.

Diet rules

Nowadays, being overweight is a problem for many people. And to fight it, you need to combine exercise and proper nutrition.

The buckwheat diet belongs to the class of mono-diets. This means that you need to eat a strictly limited set of foods. Those who decide to try the buckwheat diet should know that it is not suitable for everyone. And if you manage to lose a few kilograms, in the future you will have to make a lot of effort in order to maintain the result.

The buckwheat diet is one of the group of mono-product diets that does not require quantitative restrictions on products. It got its name from the main product used in the diet – buckwheat.
Source Wikipedia

The duration of the diet is usually 3-5 days, but some people manage to stay on it for 10-14 days.

The list of foods for the diet is very limited. The main product, of course, is buckwheat. You can eat it as much as you feel hungry. Every day I want to eat buckwheat porridge less and less. This is exactly what the diet is built on: a person eats less, so the excess weight goes away.

The porridge is prepared every day according to the same recipe. Take buckwheat, rinse it and fill it with hot water in a 1:2 ratio. Cover the pan tightly with a lid and leave overnight. By morning the porridge is ready.

Diet Basics

When eating buckwheat, it is important to observe some points:

Only permitted foods should be present in the diet; you cannot add or remove anything on your own;
It is necessary to drink a sufficient amount of clean water during the day - approximately 1.5-2 liters;
You cannot add salt, flavor enhancers, sauces or seasonings to the porridge;
To consolidate the result, you must follow the rules for exiting the diet, otherwise the weight may return again.

The rules are quite strict, so not every person can withstand such a diet.

Benefits of the product for weight loss

Buckwheat contains many useful substances that not only help you lose weight, but also improve your health. Cereals can help lower bad cholesterol levels, improve skin condition, and rejuvenate. It has a good effect on digestion. The body is saturated with carbohydrates, so the benefits for weight loss are undeniable - this property of buckwheat eliminates the feeling of hunger for a long time.

Of course, few people manage to lose weight on buckwheat alone. But you can add other products to it, more often vegetables. This diversifies your diet and reduces the risk of breakdowns. This could be ordinary cabbage, low in carbohydrates, or onions, useful for stomach diseases and hypertension. If the feeling of hunger is very strong, then you can add chicken meat without skin. Here's what buckwheat goes with besides:

cucumbers and tomatoes;
carrot;
low-fat cottage cheese, kefir, yogurt;
apples;
unsweetened coffee and herbal tea;
green onions and any other fresh herbs;
low-fat cheese;
honey.

Buckwheat for diabetes

Type 2 diabetes mellitus is a common disease in the modern world that causes problems and inconvenience to the patient. He has to strictly adhere to his diet so as not to provoke even higher blood sugar levels.

Due to the low carbohydrate content and low glycemic index - 50 units, not exceeding the permissible norm of 50-55 - buckwheat is recommended to be included in the diet of patients with diabetes, but in moderation. Sprouted buckwheat is also useful for diabetes.

Buckwheat is recommended for patients with diabetes not only because of its rich vitamin and mineral composition, but also because it contains the amino acid arginine, which stimulates the release of insulin components from the pancreas.

Colon cleansing with buckwheat

The optimal way to cleanse the intestines is a combination of buckwheat and kefir. Kefir is a natural probiotic that normalizes the microflora of the digestive system, and buckwheat promotes the normal functioning of all internal organs.

Doctor says

Anastasia Mertsalova

The combined opinion of doctors on this issue

The complex combination of buckwheat and kefir replenishes the water and salt balance and eliminates putrefactive processes in the body.

Take 1 tablespoon of washed buckwheat and pour a glass of kefir on the floor in the evening. You need to eat this half an hour before breakfast. For greater effectiveness, you can drink it with a glass of green tea.

But it is necessary to remember that kefir with buckwheat can provoke an exacerbation of pancreatitis, chronic diseases of the gastrointestinal tract and liver.

Healthy dietary low-calorie

Of course, Broad Bone does not recommend getting low calories right in the morning. This is fraught with further strong feelings of hunger and banal gluttony. But if you really want it, then our advice: choose smoothies and protein shakes!

Smoothie

From carrots
We would like to recommend you a very unusual recipe: a healthy cocktail in a blender made from... carrots! The most obvious advantage of carrots is its cheapness and abundance. If you don't want to just crunch (what are you?!), hipsters, then make a smoothie!
Carrot smoothies can be made using carrot juice (but you will need a juicer for this) or using carrot puree. We choose the second option. This smoothie contains more vitamins and is quicker to prepare. Let's take native apples and bananas as a fruit additive, and you can dilute the thick puree with mineral water. Making a carrot smoothie with apples and banana.
Ingredients:
2 apples; 2 large carrots; 1 banana; 1 tbsp. mineral water; walnuts, hazelnuts, almonds for serving.
We cut everything and mix it in a blender, a very “complicated” dish! Main advantages: low cost, quick preparation, usefulness.
By the way, according to a study conducted at Harvard University, it was found that people who eat at least six carrots a week are less likely to suffer from strokes compared to those who eat less than two vegetables over the same period of time.
Avocado-banana
This smoothie is especially suitable for anyone who loves a hearty breakfast. Avocado is considered the best food for slowing down aging, because it is rich in potassium and glutathione, an antioxidant that stimulates oxygenation in the body. Banana is also very healthy, although people often fight against it on a diet.
Ingredients:
1 avocado; 1 banana; 100 ml. milk (can be replaced with protein); Sweetener/honey to taste.
Recipe:
Peel and pit the avocado and banana, cut the pulp into cubes. Place all ingredients in a blender and blend until you have a consistency you like. This smoothie can be made sweet by adding a teaspoon of honey, or sour by adding lemon juice.
With oatmeal and any frozen berries
If you don’t want to cook porridge, you can use it as a base. Breakfast will be no less satisfying and tasty, and most importantly fast.
Products::
0.5 cups oatmeal; 150 ml. milk; 1 banana; 80 gr. berries
Recipe:
Place oatmeal in a saucepan and pour boiling water over it. Forget about them for about 5 minutes. Then throw oatmeal, berries, banana and milk into a blender, grind everything to the desired consistency and pour into a glass. Garnish with some nuts, shredded coconut, or even some of your favorite fruit!

In general, smoothies are enjoyable because you can be creative when preparing them! Feel free to come up with your own personal recipes.

Protein cocktail

Coffee
If you adore coffee as much as we adore it, then this recipe is definitely for you.
Ingredients
1 cup of strong natural coffee (100 ml.); 100 ml. milk; ½ scoop of chocolate protein / 1 tsp. cocoa; ½ tsp. cinnamon; 2 ice cubes (you can do without them if you want a hot cocktail); Sweetener to taste.
Read also: 5 CrossFit WOD complexes that every bodybuilder should try.
Preparation
Prepare coffee and pour into blender. Do this carefully so that no sediment gets into the cocktail! Then add milk and protein/cocoa. Pour into a nice, tall glass, garnish with cinnamon, maybe honey, grated dark chocolate and ice and enjoy a beautiful morning!
Hearty curd
For breakfast, you can use a cocktail made from cottage cheese, yogurt, banana and two tablespoons of cereal flakes. Use honey or pitted dates as a sweetener. After this cocktail, you definitely won’t want to snack on something sweet before lunch:
Ingredients:
15 gr. honey; 100 gr. 5% soft cottage cheese; 250 gr. 3.2% natural cottage cheese (can be replaced with protein ); 80 gr. banana; 20 gr. oatmeal; KBJU : kcal. 465, proteins: 33.1 g., fats: 13.7 g., carbohydrates: 53.2 g.

What can you cook from buckwheat? Cooking recipes

You can prepare different dishes from buckwheat - cutlets, porridge, soup, casserole.

I offer some delicious dishes with it.

Buckwheat merchant style

To prepare it you will need:

0.5 kg of meat - whatever you like best;
0.3 kg buckwheat;
Onions and carrots - 1 pc.;
Garlic clove;
Salt, pepper, bay leaf - to taste.

Wash the meat and cut into pieces. Fry, add salt, pepper, a little water and simmer until done.

Prepare vegetable dressing by frying onions and grated carrots. You can add greens. Add squeezed or finely chopped garlic to the prepared vegetables and add them to the meat.

Then add buckwheat and add hot water - 2-2.5 cups. Bring to a boil, then reduce heat. Buckwheat will be ready after all the water is absorbed and the cereal becomes soft. Add some butter.

Buckwheat in Russian

Required Ingredients:

0.3 kg buckwheat;
0.6 kg of mushrooms;
4 boiled eggs;
2 pcs. Luke;
1 PC. carrots;
Salt and pepper to taste.

Boil the washed buckwheat in salted water. Add fried onions, carrots, mushrooms, chopped eggs to buckwheat. Mix everything and serve hot.

Oriental buckwheat

Oriental spices will give the porridge a special taste.

To prepare it you need the following ingredients:

0.350 kg of buckwheat;
0.2 kg champignons;
1 onion and 1 clove of garlic;
Half a chilli pepper;
1 tbsp. l. soy sauce, lemon juice, sunflower oil;
Cardamom seeds - a pinch;
Salt and pepper to taste.

Pour the cereal with water in a ratio of 1:2, add salt and cook until tender.

Prepare mushroom dressing. Cut the washed mushrooms into strips. Pour oil into the pan, add onion, garlic, pepper, cardamom. When the onion becomes translucent, add the mushrooms. When ready, add soy sauce and citric acid. Add the dressing to the buckwheat porridge. The porridge is ready. It can be decorated with mint leaves.

Dushenovskaya buckwheat

It is prepared simply and quickly.

Required ingredients:

0.6 kg minced meat;
1 glass of buckwheat;
0.2 kg of hard cheese;
2 pcs. sweet bell pepper;
3 tomatoes;
1 onion;
Salt, pepper and spices to taste.

Fry the minced meat over low heat, add chopped onions, peppers, tomatoes, after removing the skins from them. Salt and pepper.

Buckwheat can be cooked in water or meat broth. When it is ready, mix it with minced meat and vegetables and mix well. Let it brew a little under the lid. Then put it in pots, sprinkle grated cheese on top and bake in the oven.

Assorted

To prepare you will need:

0.4 kg buckwheat;
0.6 kg minced meat;
4 tomatoes;
3 pcs. Luke;
1 carrot;
1 tbsp. l. sunflower oil;
Black and red pepper, ground paprika, bay leaf, salt - to taste.

Fry the onion until golden brown, add minced meat. We also add grated carrots and peeled and diced tomatoes, pepper, paprika, and salt. Cook the buckwheat and mix it with the prepared minced meat.

Serve hot.

Why did I get interested in PP?

I'll tell you my background briefly. Last spring, like most of you, I decided to lose weight by summer . The number on the scale, steadily approaching 60, began to seriously scare me. And this is with a height of 167 and an ideal weight of 52 kg.

After radically changing my diet, I lost 5 kg in 1 month and still maintain a reasonable weight without any fasting or self-torture. But here it must be said that I maintain my weight not thanks to PP or some other diet , but due to the fact that I completely changed my eating tactics and my attitude towards nutrition in general.

PP cheesecakes in the oven with Greek yogurt, berries and granola

Why don't people eat buckwheat in Europe?

Despite the fact that buckwheat has many beneficial properties, it is not eaten in Europe.

Why?

In the West, buckwheat has long been considered food for the lower strata of the population. In Europe, farmers are not very eager to grow buckwheat due to the fact that, firstly, it has difficulty taking root there. And secondly, Europeans believe that buckwheat is a feed product and mainly use it as food for birds and animals.

Another reason why buckwheat is not eaten in the West is that it is considered a medicinal product and is sold very expensively in pharmacies. It can also be found on the shelves of health food stores.

Buckwheat has not been popular in China for a long time. But now, due to the growing popularity of healthy eating, Chinese doctors recommend drinking buckwheat tea.

It has many useful properties:

Normalizes blood pressure;
Reduces blood sugar levels;
Removes excess cholesterol from the body;
Improves the condition of the skin and preserves youth.

Buckwheat flour is widely used in Japan and Korea. The Japanese make noodles from it - soba.

In the West, only the Poles are fans of buckwheat. They prepare a popular dish from it - grechaniky - boiled buckwheat is added to the minced meat.

Rice for breakfast. Types and characteristics of cereals

Today there are about 150 species of this cereal in the world. However, not all varieties produce tasty rice porridge, the harm and benefits of which were known back in ancient times. To facilitate the process of recognizing cereals, people began to classify them by processing method, length and color. Moreover, the first parameter plays the most important role. The taste largely depends on the type of processing.

The main varieties of this product include round, long and medium-grain rice. Each of the above varieties has its own distinctive characteristics. Thus, long-grain cereals absorb relatively little moisture. Therefore, it turns out to be a crumbly porridge. Medium-length grains contain quite a lot of starch. As a result, they absorb excess moisture. They make sticky but non-stick rice porridge, the harms and benefits of which will be discussed further. As for round grains, experienced chefs recommend using them for making casseroles, sushi, soups and mousses. They also make a tasty and nutritious milk porridge.

According to the processing method, steamed, white and brown rice are distinguished. Unpolished cereal retains a maximum of valuable substances. This is due to the fact that it undergoes minimal processing. Steamed grains have a golden hue. They undergo multi-stage processing.

Reviews of those who lost weight on buckwheat

What do those who have been on it say about the buckwheat diet?

Feedback on the forum

In fact, there are a lot of reviews and most of them are all positive.

How to lose weight on PP?

Let me note that I have been interested in the topic of PP for several years now. However, this did not stop me from slowly but surely gaining weight. And this is with 4 powerful workouts per week, but otherwise a fairly sedentary lifestyle.

Then I started studying the theory to understand why I’m not losing weight on PP . And I found out that no PT, no intermittent fasting that is so fashionable these days, nor any other diets work for weight loss! At least for long-term weight loss .

Greek yogurt with apple and flax seeds

The proper nutrition approach does not have the task of losing you weight , it has the task of improving your well-being and health.

“Then what should you do to lose weight?” , - you ask me a completely reasonable question.

The secret to losing weight is very simple and has been known to everyone for a long time, but for some reason we are still looking for some magic pills.

In order to lose weight, we need to expend more energy (calories) than we consume.

Cheesecakes baked in the oven with poppy seeds and raisins