This Super tasty buckwheat dish is simple, quick to make and all-encompassing meal embracing the taste and enormous health benefits of this under-used yet freely available buckwheat. This dish contains a blast of essential nutrients including omega fats, proteins, polyphenols, vitamins and minerals without any carcinogens caused by overcooking. Not to mention, it tastes fantastic.

Ingredients of this buckwheat dish

  • 2 cups of Buckwheat
  • Olive oil – standard for cooking and extra virgin for the dressing
  • Runner beans – three large pods
  • Broad beans and peas – one cup
  • Sweetheart cabbage – one medium sized
  • Smoked mackerel – one pack
  • Garlic – 3 large cloves
  • Onions – 1 medium
  • Black pepper and a trace of sea salt
  • Parsley – a large handful
  • Mixed salad leaves

Method of cooking:

  • Slimmer the buckwheat in water and vegetable stock with a tablespoon of olive oil, for 20 minutes
  • Simmer the broad beans for 5 minutes and peas 1 minute
  • Pour a couple of tablespoons of standatrd olive oil into a large pan –heat slowly without causing the oil to smoke and add the onion and garlic and cut green beans– stir until soft then add the buckwheat, beans and peas.
  • Add the cut cabbage
  • Add plenty of pepper an a trace of salt.
  • Stir for 3-4 minutes until the cabbage has softened
  • Add the flaked Macerel and parsley – stir for 1 minute to warm it a little
  • Pour disk onto a bed of mixed leaf salad
  • Pour extra virgin olive oil and pepper

Why is buckwheat so nutritious?

screen-shot-2016-10-02-at-20-41-52Buckwheat: not a grain but is the edible portion is a seed from a plant related to greens like rhubarb and sorrel. It is gluten-free, available in most corner shops, low cost and is packed with healthy nutrients including: Essential minerals including magnesiun, manganese and cooper are important building blocks for the anti-oxidant enzymes. Fibre, particularly the resistant variety, helps lower blood sugar after meals, aids weight loss by reducing food cravings and improve diabetes. Phytochemicals, particularly rutin, quercetin have been shown to enhance small blood vessels health, prevent blood clots, lower cholesterol and the production of histamine, which can improve airborne allergies and food intolerances. Tannins which have been shown to reduce bacterial and viral infections and improve diabetes as well as aid the growth of healthy bowel flora, such as lactobacillus and bacteroidetes, while reducing yeast and harmful bacteria. D-chiro inositol which may improve many important elements of blood sugar metabolism. Eccessive consumptions may increase blood uric acid levels don’t eat too much if you are prone to gout.