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Explore nutrition tips, kids’ meal plans, kids’ activities, recipes and more from pediatric nutritionist, Melissa Halas, MA, RDN, CDE.

How to Eat Buckwheat, a Gluten-free Grain

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How to Eat Buckwheat, a Gluten-free Grain

Eating gluten-free doesn’t have to be tasteless and boring thanks to buckwheat! Learn how to eat buckwheat with simple cooking tips!

Buckwheat for Breakfast:

  • Hot cereal for breakfast: add kasha to your pantry and give it a try: cook it as a breakfast cereal mixed with milk, cinnamon, and a dash of brown sugar or honey (follow package instructions for the exact liquid to kasha ratio).
  • Buckwheat pancakes topped with your favorite berries, for a super-power anti-oxidant morning blast. Or buckwheat waffles with raspberry coulis and slivered almonds.
  • Buckwheat crepes: have fun exploring savory and sweet fillings the top with cinnamon.
  • Replace other flours with buckwheat: Replace part of the flour in recipes for muffins or cookies with buckwheat.

Buckwheat for Lunch or Dinner

  • Soba noodles, served hot or cold, in a stir-fry loaded with veggies.
  • Add it to soups to increase their nutritive value; add buckwheat groats during the last half an hour of soup preparation time, or kasha during the last 15 minutes.
  • Kasha salad: mix cooked kasha with chopped tomatoes, cucumbers, onion, and dill; use vinaigrette (olive oil and balsamic vinegar), the same way you would for a regular salad.
  • To the experimental shopper in you: search for Italian “Pizzocherri” (buckwheat pasta) at Italian grocery stores and try a summer variant of the classic recipe “Pizzoccheri Valtellinessi.”
  • To the experimental cook in you: try something new—home-made buckwheat pizza crust; find an online recipe or develop your own, by substituting buckwheat flour for wheat in your favorite recipe. Start first with no more than half substitution and experiment.
  • More fun uses: replace bread crumbs in your Thanksgiving stuffing recipe withbuckwheat groats or add leftover kasha to a hearty winter stew.
  • Check out the many health benefits of buckwheat, a superfood.


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About the Author

Picture of Anca Cunningham

Anca Cunningham

Anca has completed a BS in dietetics at San Francisco State University, Summa Cum Laude, and lives with her family in San Francisco, California.

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