Buckwheat Salad

An important staple in any vegan diet are whole grains, and lots of them. Don’t get stuck in a rut (I have a few times) and only eat oats, rice and qunioa. There are so many more grain options available to you such as the following:

  • Millet
  • Amaranth (my new favorite)
  • Brown, black and white quinoa
  • Steel cut oats
  • Oat groats
  • Kamute
  • Spelt flakes
  • Rye flakes
  • Pot barley
  • Pearl barley
  • Buckwheat groats
  • Wild rice
  • Glutenous rice
  • Basmanti rice
  • Brown rice

And those are just what I have in my cupboard… there are still so many more options available.

Now onto Buckwheat  Groats.  What are those you may ask?

They are a grain like seed that cooks up in under 20 minutes and can also be soaked for 24 hours and eaten raw.

Why would you want to eat such an odd grain?

  1. Diets rich in buckwheat consumption have lower cholesterol
  2. This grain offers better blood sugar control = less sugar cravings = less snacking and over eating = weight loss and better moods
  3. Helps prevent gallstones
  4. High in Fiber = better digestion =  healthier GI track = lowers the risk of developing GI diseases which can be quite painful

For further information on buckwheat click on this link: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11

Now onto recipe #5 of 2013; Buckwheat Salad.

Refreshing Buckwheat Salad

Makes: 4-5 servings Time: 25 minutes



  • 1 cup uncooked buckwheat groats
  • 2 cups water
  • 1/2 cup quartered green olives
  • 1 small yellow pepper, diced
  • 1 cup broccoli, chopped
  • 1/4 cup red onion, chopped
  • 1/4 cup walnuts, chopped
  • 1/2 cup dill, chopped
  • 2 tbsp mint, chopped
  • 1 lime, juiced
  • 1/4 cup white wine vinegar
  • 1 tbsp hemp oil
  • Salt and pepper


  1. In a small pot, bring water to a boil. Add buckwheat groats and cook for 10 minutes. Remove from heat, cover for 20 minutes or until liquid has been absorbed by the buckwheat. Alternatively you can soak the buckwheat groats in cold water for 12-15 hours, then rinse and used them in step 2. 
  2. In a large mixing bowl combine all ingredients. Add salt and pepper to taste. Mix in buckwheat and serve.
  3. Note: This recipe tastes better 24 hours after preparing because the flavors mature. Keep in refrigerator for 24 hours for best results.




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