Buckwheat is BEAUTIFUL! But you have to prepare it correctly for it to be on plan.
Let's look at what it is and how you should prepare it.
Where does Buckwheat fit into the Trim Healthy plan?
How do you soak or sprout buckwheat?
Place buckwheat into a glass container. Cover with water.
After letting it sit all day or night, place it in a colander and rinse away the slimy starch water.
It's now soaked, but let's leave it in a colander to sprout it a little.
Leave in a colander after rinsing, drain the water out, and place on a plate overnight. Rinse in the morning and rinse at night. On the third day, the seeds should appear to pop and grow a tiny, tiny, tiny tail. It's ready! Don't let them grow long tails.
You can make Buckwheat oatmeal after the first soak and rinse.
Here is how I made Nested Buckwheat. I encourage adding protein when making this breakfast and don't exceed the 45g carb limit for this E meal. I suggest 1/3 cup of raw buckwheat which would give you a cup of cooked buckwheat. You'll stay in the 45g carb range if you use a few berries.
Do you love Cream of Wheat cereal?
That’s the beauty of Trim Healthy, you don't have to give up wheat. It’s not the number of carbs they're concerned about, it’s how the wheat is prepared that makes cream of wheat off-plan.
Wheat itself isn’t off-plan, but it has to be:
1. In whole grain form, meaning the outer bran should not be removed,
2. If it’s ground up it needs to be either soaked, sprouted, or soured. This lowers the GI response of your body to the wheat and makes it gentler on your blood sugar.
Cream of wheat is typically made from super refined wheat that has had the outer hull removed before being cut up into itty bitty pieces. This increases the blood sugar response to the cereal.
Let me introduce you to Cream of Buckwheat THM style which is way healthier!
Cream of Buckwheat from Trim Healthy Table page 357.
1. Made from a whole grain.
2. Typically soaked overnight to help increase it’s digestibility.
Cream of Buckwheat with berries and Earth Milk from THC to get my greens in.
Do you love cereal or granola?
You're in for a real treat with Crunch Alive Granola, an S Helper from Trim Healthy Mama's original book, page 235.
Let's gather your supplies. Here's an example of what I put in my granola:
In the bar pan before baking.
I put them in one cup S helper servings in glass Mason jars for quick meals where I can add protein and berries. Put in fridge.
Crunch Alive Granola as a meal served over Fage Greek yogurt, cinnamon, sweetener, berries and Earth Milk for greens. S-HelperIf you’re gluten-free and want something different for breakfast, or if you’re a purist looking to recreate cream of wheat, the Cream of Buckwheat recipe in THT makes a healthy and yummy replacement. Buckwheat isn’t an actual grain, but a seed like quinoa, and is rich in vitamins, and minerals and, like oatmeal, contains a small amount of protein, so the blood sugar spike is minimal. It’s rich in fiber which helps keep your colon healthy, and feeds the good bacteria to help keep bloating down. I find buckwheat groats in bulk at my local health food store, but it can be ordered online as well. And just so you’re aware, in order for buckwheat flour to be used with THM, it needs to be soured, think sourdough, or sprouted to be used on plan. Buckwheat contains the same antinutritive properties that wheat berries do, so sprouting the groats prior to making flour or souring the flour makes those important vitamins and minerals more absorbable in the body.
Have you ever tried buckwheat? Hit reply and tell me how you used it or if you're totally new to it.
I would love to know -- did this email help you understand buckwheat better? If you learned even one new thing, would you reply and let me know what stood out? Your feedback means the world to me.
Blessings,
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