Buckwheat is a very popular gluten free super-food that tastes great.


Buckwheat is a nutritional powerhouse that is a staple component of many Eastern European cuisines. Buckwheat groats are the hulled seeds of the buckwheat plant, and their taste is quite mild. Buckwheat flour is ground from the groats.  Buckwheat groats look and taste a lot like steel cut oats, but the softer seeds can be enjoyed raw.  When roasted, they take on a delicious & more deep flavour.

Many people will use buckwheat groats in their raw form in a breakfast recipe, similar to overnight oats.  Groats can be cooked like rice for salads and side dishes or as an alternative option to rolled oats or millet porridge.  For extra texture and crunch, raw or roasted groats can be sprinkled over anything from salads to chilli or to your regular stovetop oatmeal or cold cereal.

With a relatively quick cook time of about 8-10 minutes, groats are perfect served pilaf-style as a quick-and-easy side dish at dinner. Because they contain all the essential amino acids, these grain-like seeds are considered a complete protein.  Groats are also high in iron, zinc and selenium.


Cook 1 cup of buckwheat groats in 2 cups of simmering water for 10-12 minutes (covered) or until the water is absorbed.  Fluff with a fork and transfer the cooked groats into a medium sized heat proof bowl.  Stir into the bowl of groats the following: To each bowl stir in 1 teaspoon vanilla essence, 1/2 teaspoon cinnamon, and a good pinch of salt.  Cover and refrigerate.

In the morning, uncover the bowl and add about 1cup of coconut milk (or the plant milk of choice) and gently heat (you may use the microwave or transfer to a pot and heat on the stove).  Add some more milk to reach desired consistency then add fresh or dried fruit and nuts of your choice, drizzle with maple syrup or honey and get stuck in – ENJOY!

For added health from Omega EFA’s, add 1 Tbsp of Cocavo Cold Pressed Flax Seed Oil which is packed with Omega 3


One cup (+/- 168 grams) of cooked Pure New Zealand Buckwheat contains:

  • 155 calories

  • 33.5 grams carbohydrates

  • 5.7 grams protein

  • 1-gram fat

  • 4.5 grams fibre

  • 0.7 milligrams manganese

  • 85.7 milligrams magnesium

  • 118 milligrams phosphorous

  • 0.2 milligrams copper

  • 1.6 milligrams niacin

  • 1 milligram zinc

  • 1.3 milligrams iron

  • 0.1 milligram vitamin B6

  • 23.5 micrograms folate

  • 0.6 milligram pantothenic acid

  • 3.7 micrograms selenium