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Raw buckwheat


..is one of the healthiest and most versatile cereals. Full of protein, fiber, vitamins and minerals that will fill you up and make you feel good


Raw buckwheat

The essence of buckwheat

Raw buckwheat is a plant belonging to the family of buckwheat plants (in Latin Fagopyrum esculentum), which is grown primarily for its edible seeds. Although buckwheat is not a cereal, it is often used as a cereal substitute. Raw buckwheat means unprocessed buckwheat that has not been heated or roasted, thus retaining its viability.


Buckwheat is a nutritious and versatile food. Here are some of the main health benefits:

  • Nutrient-rich: Raw buckwheat is a good source of protein, containing all the essential amino acids. In addition, it contains a lot of fiber, vitamins (especially B vitamins) and minerals (such as magnesium, manganese and phosphorus).
  • Gluten free: Buckwheat is gluten-free, which makes it suitable for people with celiac disease and gluten intolerance.
  • Antioxidants: Buckwheat is high in antioxidants, including rutin and quercetin, which can help reduce inflammation and protect the body from free radical damage.
  • Regulation of blood sugar: Thanks to its low glycemic index, raw buckwheat helps keep blood sugar levels stable, which is especially important in the prevention and management of diabetes.
  • Heart health: Buckwheat may help reduce the risk of heart disease because it contains heart-healthy compounds such as fiber, antioxidants, and healthy fats.

History too

  • Origin and distribution: Tatar originates from Central and Eastern Asia, from where it spread towards Russia, Ukraine and Europe. It is believed that buckwheat reached Europe in the 14th century through the trade routes of the Mongols and other nomadic peoples.
  • Central and Eastern Europe: Buckwheat became popular in Central and Eastern Europe, especially in Russia and Ukraine, where it is still a staple of the diet. It is used in many traditional dishes, such as buckwheat porridge.

In summary

Buckwheat is a nutritious and healthy food with a long history. It is popular in Central and Eastern European countries, where it is used in a variety of traditional dishes. More and more it is gaining the recognition it deserves here as well. Buckwheat's benefits come from its rich nutrient content, gluten-free nature, and various health-promoting properties.


Uses of raw buckwheat

Porridges and cereals

  • Breakfast porridge: Raw buckwheat can be quickly prepared into a tasty and nutritious breakfast porridge, which can be served with berries, honey and nuts.
  • Buckwheat porridge: A stronger meal where buckwheat is boiled in water or milk and served with side dishes such as vegetables, mushrooms or meat.


  • Cold salad: Cooked and cooled raw buckwheat can be mixed with various vegetables, herbs and dressings to make a healthy and nutritious salad.
  • Warm salad: Warm buckwheat salad with roasted vegetables and protein supplements (chicken, fish or tofu) is a great lunch or dinner.

Soups and stews

  • Topping for soups: Raw buckwheat can be added to various soups to increase their nutritional value and add texture.
  • Stews: Buckwheat can be used in stews, where it adds flavor and volume to the food.

Baked goods and snacks

  • Buckwheat bread and cookies: Buckwheat flour can be used to make gluten-free breads, cookies and other baked goods.
  • Energy bars: Tasty and nutritious energy bars can be made from a mixture of raw buckwheat and dried fruits and nuts.


  • Smoothies: Buckwheat can be added to smoothies to increase their nutrient content and give smoothies a creamy texture.


  • Germination: Raw buckwheat can be sprouted quickly, which increases its nutrient content and gives it a crunchy texture. Sprouted buckwheat can be added to salads, sandwiches and smoothies.

As a side dish for meat and fish dishes

  • Next to baked dishes: Raw tartare can be served as a side dish next to meat and fish dishes, replacing traditional potato or rice garnishes.
  • Fillings: Boiled raw tartar can be used as a filling, for example, inside peppers, tomatoes or zucchini.


  • Buckwheat cream: Raw buckwheat can be used to make sweet creams or puddings, which can be served with fruits and nuts.
  • Raw chocolate and sweets: Buckwheat can be used as an ingredient in raw chocolates and other healthy sweets.

Buckwheat is a very flexible and healthy ingredient that can be used in many different dishes, providing a nutritious and gluten-free alternative to traditional grains.