Whole Story

The Official Whole Foods Market® Blog

Break the Boredom with Buckwheat

By Alana Sugar, January 31, 2011  |  Meet the Blogger  |  More Posts by Alana Sugar
Tired of the same old same old? No problem! This month, I have been focusing on many of my favorite whole grains, offering tips and ideas about how you might enjoy adding them to your own menu plan. Whole grains are packed with vitamins, minerals, fiber, and plant compounds that may help benefit our heart, blood sugar levels and overall health. This week, let’s break the boredom with buckwheat! “It’s not wheat; it’s buckwheat!” I can’t tell you how many times I have said that to nervous people who have just learned that they can’t eat wheat. In fact, not only is buckwheat not wheat, it’s not even a distant relative. It’s a seed from the rhubarb family. But, like wheat, it can be used in all kinds of recipes, and it has plenty of good taste and good benefits. In my youth, buckwheat was something that came on occasion in pancakes on a restaurant menu. Now-a-days, it is far more readily available in its many diverse forms:
  • Groats – the hulled whole, raw kernels
  • Kasha – toasted buckwheat groats – a popular, tasty way to eat buckwheat! (Toasting adds flavor and aroma to naturally bitter, unprocessed groats.)
  • Flour – great in many favorite recipes
  • Noodles – called Soba in Japan
  • Breakfast cereals – hot and cold
On the health front, buckwheat has some big benefits such as high quality protein, good amounts of fiber and magnesium along with manganese, phosphorus and copper. Just one cup of cooked groats provides 4.5 grams of fiber, 5.6 grams of protein, 1.3 mg of iron, 1 mg of zinc plus other important minerals. All that and it’s low in fat and has no cholesterol. If you have never tried buckwheat, I think you’ll really like it. Here are some of my favorite ways: And finally, for a real treat you’ll never regret, seek out some buckwheat honey! Dark and rich and amazingly delicious…a little bit goes a long way. Is your life better with buckwheat? Mine is. Got a favorite recipe or way you enjoy it? Let me know!




Joyce Lewis says ...
Live 25 miles from Aiken. I think you are the closest WF to me. Looking for buckwheat groats. What size pkgs do you have and what do they cost? Have to decide if it's worth the trip. Thanx
05/01/2013 6:54:24 PM CDT
Nikki - Community Moderator says ...
@JOYCE - I was unable to find one of our stores in a city of Aiken. You can search for our store listings on our site at http://www.wholefoodsmarket.com/stores/list. Our products vary between store locations so check with the store you plan to travel to to see their buckwheat groat sizes and pricing.
05/02/2013 1:34:42 PM CDT
Regina says ...
I came from Russia and buckwheat over there is one of the main dishes. My favourite is to have it with sugar and butter or with cream mushrooms or with grilled bacon or friend pork...delicious!!
05/09/2013 6:53:57 PM CDT
Chris Oyler Myers says ...
I see lots of other grains at your store. Just wondering if you carry raw buckwheat? Thanks, Christina
05/16/2013 11:41:32 AM CDT
Nikki - Community Moderator says ...
@CHRIS - Our products vary between store locations. Check with your local store to see what they have in stock!
05/20/2013 2:17:09 PM CDT
Cassie Gay says ...
Does WF sell buckwheat seeds in bulk?
08/08/2013 12:54:14 PM CDT
Nikki - Community Moderator says ...
@CASSIE - Our products differ between locations. Check with your local store to find out what they have in stock!
08/08/2013 1:52:52 PM CDT
Luana Feigelstock says ...
I was at two of your stores today, El Segundo & Redondo Beach. I wanted to buy whole buck wheat. All the silo's were empty that showed the buckwheat, but it must have been there. Can you tell me if you still carry buckwheat and how long before you have it in your stores?
06/03/2015 7:05:49 PM CDT
Nikki - Community Moderator says ...
@LUANA - Since our buying and ordering is done at the store/regional level, it's best to check with the store to see when they will have more buckwheat in stock.
06/09/2015 3:39:27 PM CDT
Richard says ...
do you sell Buckwheat that has been hulled and ready to cook In 25 or 50lbs bags?
09/28/2015 9:57:32 PM CDT
Nikki - Community Moderator says ...
@RICHARD - Our options will differ between stores. Check with the Bulk department at your local store to see if they can special order this for you.
11/06/2015 1:43:46 PM CST