Buckwheat microgreens are a great common alternative for those looking for gluten-free edibles. These specimens are part of the same family as rhubarb (Polygonaceae) and therefore have the same cultivation and care characteristics. As regards cultivation, first of all it must be said that buckwheat microgreens are born from the seed and reproduce in the form of sprouts full of nutrition. Secondly, you need to soak the seeds in cold water for about 12 hours in cold water. The soil must always be well moist but not soaked, so it is advisable to ensure good drainage with chopped peat or gravel. Furthermore, you need to distribute the seeds evenly (they should be quite thick) and press them gently to ensure correct contact with the soil. Water sprayed daily (twice a day) is also essential for them to germinate. Once planted in just two days you can notice the signs of germination and the harvest can take place after a period of 7/9 days.
Health benefits
Young leaves, stems and flowers of the common buckwheat plant (Fagopyrum Esculentum) and the Microgreens species have been used for years for both medicinal and culinary purposes in Europe and Asia. Used as food, the leaves and stems are cooked and eaten as a vegetable or ground into a fine flour that is used to make bread, pancakes and noodles. When used medicinally, dried buckwheat leaves are typically infused to prepare herbal teas or transformed into food supplements ideal for those with mineral deficiencies such as iron.
Among the other minerals and vitamins contained in buckwheat microgreens it is worth adding that there are also:
- magnesium
- zinc
- potassium
- copper
- selenium
- vitamins B
Nutritional elements
According to an article published in The European Journal of Plant Science and Biotechnology in 2010, buckwheat microgreen leaf flour is rich in proteins and minerals and the leaves also contain high amounts of rutin (also known as rutoside). In fact, it has been reported that the rutin content of the leaves and flowers present in buckwheat is much higher than that of groats of the same nature.
Buckwheat Microgreens in the kitchen
Growing buckwheat microgreens in your own garden means being able to use them to prepare many recipes such as tasty biscuits depending on whether you opt for the grains or their flour. The latter, for example, is ideal for making gnocchi, the well-known pizzoccheri or polenta taragna, both typical dishes of Valtellina. Buckwheat Microgreens are also an excellent option as an addition to any salad or to garnish other meals, not to mention that the lack of gluten actually makes them a good option for most people who are gluten intolerant.
Suggestions
Even if you're just looking for a snack, Buckwheat Microgreens may be the best possible answer; in fact, a handful is enough to provide the nutrients you need and make you feel fuller in the long run. Like most Microgreens, buckwheat also has a short shelf life. However, it is important to underline that if you intend to preserve them, just dry them between two pieces of absorbent paper, then simply place them in a well-sterilized glass container and keep them in the refrigerator for a few days.