Buckwheat smoothies are one my favorite foods to have for breakfast and when I realized I didn’t have a recipe for them on the blog yet, I knew that had to change ASAP!
Despite the name, buckwheat is not related to wheat, nor is it a cereal grain. But rather a fruit seed related to the rhubarb family, which makes it gluten-free.
Buckwheat is a wonderful source of plant-based protein. In fact, one cup of uncooked buckwheat groats provides a whopping 19 grams of protein! Even more impressive is that the protein in buckwheat is considered complete, which means it includes all essential amino acids in substantial amounts. Essential amino acids are ones that cannot be synthesized by the human body and must, therefore, be obtained through diet. So including buckwheat into your meals is a great idea, especially if you’re vegetarian or vegan and trying to bump up your protein intake.
But providing protein is not all this amazing seed has to offer! Buckwheat is also high in fiber and essential minerals such as manganese, magnesium, zinc, copper, and phosphorus.
To take full advantage of all its benefits, it’s best to soak buckwheat groats overnight or for around 7 hours to reduce the enzyme inhibitors and phytic acid. Phytic acid, or phytate, is naturally found in plant seeds. It binds to minerals such as iron, zinc, and calcium, impairs their absorption, and may lead to mineral deficiencies. Soaking helps break down the phytic acid so it can be absorbed correctly for proper digestion. Adding an acidic medium such as apple cider vinegar and choosing a warm environment is highly recommended since it serves as a catalyst to initiate the fermenting process. Fermentation enables the enzymes and good bacteria to break down some of the harder to digest starches, further enhancing their digestibility.
All these incredible health benefits aside, I love buckwheat for the smooth creamy taste and texture it adds when blended into smoothies. Here is one of my favorite ways to enjoy buckwheat, blended with banana and nut milk, and served with a warm raspberry sauce. Be sure to give it a try and let me know what you think. Don’t forget to comment and tag me in your photos. Can’t wait to to see them 🙂
Warm Raspberry Buckwheat Smoothie Recipe
- 1 cup raw buckwheat groats
- 1 teaspoon apple cider vinegar
- 1 cup unsweetened non-dairy milk of choice (almond, coconut, hemp, etc.)
- 1 ripe banana
- 3-4 small dates, pitted
- 2 tablespoons ground flax seeds (or hemp or chia seeds)
- 1 teaspoon maca powder (optional)
- 1 cup fresh or frozen raspberries
- Juice from 1/2 orange
- Pure maple syrup or stevia, to taste
- Handful of raw pumpkin seeds
- SOAK: Cover buckwheat groats with warm water in a bowl, add apple cider vinegar and let them soak for around 7 hours or overnight on the countertop
- FOR BUCKWHEAT SMOOTHIE: Drain and fully rinse the buckwheat groats. Add them to the blender along with the rest of smoothie ingredients and blend until smooth and creamy
- FOR RASPBERRY SAUCE: Place raspberries in a small saucepan over medium-low heat and add a splash of water (1-2 tablespoons). Stir occasionally and bring to a gentle simmer. Cook until berries start to break up, about 10 minutes. Stir in orange juice and add maple syrup or stevia until sweetened to your liking
- SERVE: Layer the smoothie with raspberry sauce, garnish with pumpkin seeds, and enjoy!