There’s a lot more to buckwheat than just pancakes and hypo-allergenic pillows. I know I bang on about buckwheat a lot but that’s because there’s plenty to bang on about.
If you’re keen on frittatas and want to beef them up without resorting to starchy potatoes then why not add some delicious protein and fibre rich buckwheat to create a hearty and nutrient dense meal without the stodge factor?
High in iron, manganese, magnesium, phosphorus, copper, calcium and zinc, buckwheat is incredibly versatile and can replace wheat, oats, rye and barley in many recipes or be used as a substitute in just about any recipe that calls for rice or noodles. It can be devoured anytime of the day, ground into flour, used in baking, made into cereal and porridge, added to soups, casseroles or stews for a hearty, flavoursome and nutrient–dense meal.
Buckwheat can help lower blood pressure and cholesterol levels due to its rich supply of rutin, a phyto nutrient which acts as an antioxidant in the body. The notable feature of buckwheat is that can be spiced up or sweetened depending upon how you are using it and if you pre-cook it, then storing it in the refrigerator for up to a week will halve your week-night cooking time.
When cooking buckwheat it is advisable to firstly rinse the whole groats thoroughly under running water before cooking, to remove any dirt or debris. The general rule of thumb is that you will need one cup of groats to two cups of water or stock, bring to boil then cook on medium heat for about 15 minutes until the liquid is absorbed.
Buckwheat flour and groats can be purchased from health food stores or major supermarkets or the Supercharged Food Co-op and are an inexpensive way to ensure you are getting a good supply of complex protein and B vitamins.
Enjoy this frittata golden brown with a crusty top. If you have leftovers then slice it into wedges to pack for school lunches or snacks.
Buckwheat Frittata with Tomato and Basil
- 1 cup buckwheat groats
- 8 eggs
- 2 TBS Extra Virgin Olive Oil
- 3 cloves garlic chopped
- 1/3 cup fresh basil
- 1 cup cherry tomatoes halved
- 1 whole lemon zested
- 1 TBS nutritional yeast flakes (optional)
- Sea Salt and freshly ground pepper to taste
- Cook buckwheat groats on medium heat for fifteen minutes in boiling water. Remove from heat, separate and let cool slightly
- Meanwhile whisk eggs, then add garlic and lemon zest into the bowl and whisk to combine
- Season with sea salt and pepper
- Add cooked buckwheat, tomatoes and basil and gently fold into the egg mixture
- In a frying pan place olive oil making sure it covers the base and sides of the pan
- Pour in combined egg and buckwheat mixture then reduce heat to low and cook for ten minutes
- In the meantime, preheat grill and then when ready dust frittata with nutritional yeast flakes and place frittata pan under for about five minutes to set and crisp up the top.
- Remove from grill, cut into wedges and serve with a crunchy salad or sautéed green beans
For more gluten, wheat, dairy, yeast and sugar free recipes visit www.superchargedfood.com