This simple, quick to make and all-encompassing meal embracing the taste and enormous health benefits of this under-used yet freely available buckwheat. This dish contains a blast of essential nutrients including omega fats, proteins, polyphenols, vitamins and minerals without any carcinogens caused by overcooking. Not to mention, it tastes fantastic!
Ingredients of this buckwheat blast
- 2 cups of Buckwheat
- Olive oil – standard for cooking and extra virgin for the dressing
- Runner beans – three large pods
- Broad beans and peas – one cup
- Sweetheart cabbage – one median sized
- Smoked mackerel – one pack
- Garlic – 3 large cloves
- Onions – 1 small
- Black pepper and a trace of sea salt
- Parsley – a large handful
- Mixed salad leaves
Method of cooking:
- Slimmer the buckwheat in water and vegetable stock with a tablespoon of olive oil, for 20 minutes
- Simmer the broad beans for 5 minutes and peas 1 minute
- Pour a couple of tablespoons of standatrd olive oil into a large pan –heat slowly without causing the oil to smoke and add the onion and garlic and cut green beans– stir until soft then add the buckwheat, beans and peas.
- Add the cut cabbage
- Add plenty of pepper an a trace of salt.
- Stir for 3-4 minutes until the cabbage has softed
- Added the flaked Macerel and parsley – stir for 1 minute to warm it a little
- Pour disk onto a bed of mixed leaf salad
- Pour extra virgin olive oil and pepper
Why are buckwheat and the other ingredients so nutritious?
Is not a grain but is the edible portion is a seed from a plant related to greens like rhubarb and sorrel. It is gluten-free, available in most corner shops, low cost and is packed with healthy nutrients including: Essential minerals including magnesiun, manganese and cooper are important building blocks for the anti-oxidant enzymes. Fibre, particularly the resistant variety, helps lower blood sugar after meals, aids weight loss by reducing food cravings and improve diabetes. Phytochemicals, particularly rutin, quercetin have been shown to enhance small blood vessels health, prevent blood clots, lower cholesterol and the production of histamine, which can improve airborne allergies and food intolerances. Tannins which have been shown to reduce bacterial and viral infections and improve diabetes as well as aid the growth of healthy bowel flora, such as lactobacillus and bacteroidetes, while reducing yeast and harmful bacteria. D-chiro inositol which may improve many important elements of blood sugar metabolism. Eccessive consumptions may increase blood uric acid levels don’t eat too much if you are prone to gout.
Garlic and onions are high in a sulfur phtyochemical called Allicin and the flavonoid quercetin, which have been shown to reduce blood pressure, reduce cold and flu symptoms, have anti-carcinogenic, anti-inflammatory and anti-diabetic functions. Both are rich in vitamins C, important for tissue repair and immune surveillance; manganese which is an important a co-factor for the antioxidant enzyme superoxide dismutase. They have good levels of B vitamins which needed for effective function of the brain and nervous system.
Olive oil is high in the monounsaturated fat oleic acid which is a potent antioxidant and free radical scavenger; and has the ability to reduce blood saturated fat levels. And regular intake is associayed with a lower incidence of atherosclerosis, diabetes, inflammatory and autoimmune diseases, skin wrinkling and skin aging. Laboratory studies have been shown it helps to repair DNA damage as intake has shown it reduces the formation of 8-hydroxy-deoxyguanosine (8OhdG), a marker of DNA damage. It has been shown to suppress a protein in breast cancer cells called Her-2. This protein correlates with more aggressive breast cancers and is the target of the drug herceptin. Olive oil may therefore enhance the effects of herceptin.
Sweetheart Cabbage is a Brassica vegetable. The phytochemicals in brassicas include sulforaphane and other glucosinolates, which may stimulate the production of detoxifying enzymes and have direct ant-cancer properties. Sulforaphane protects muscle against exercise induced damage by blocking an enzyme know as myostatin, relevant for both training athletes and people to need to build up their strength after cancer treatments.
Runner beans, peas and broad beans are packed with fiber and protein. They have some isofavone polyphenols and are a source of vitamins B, K, C, B6, B2, B1, folate and niacin; the minerals manganese, copper, phosphorus, magnesium, iron, zinc, potassium and choline.
Lettuce and mixed salad leaves added raw to this dish are packed with vitamin C, folic acid, fibre, the green carotenoids called epoxyxanthophylls and the yellow carotenoids beta-carotene and lutein which are better absorbed and help maintain skin and eye vitality.
Smoked mackerel is full of protein and omega 3 essential fatty acids particularly the long chain varieties DHA and EPA. These are a good slow release energy source. Ther are required for enzyme production and help lower saturated blood levels.
Black Pepper as well as being rich in vitamin C contains peperine, which improves both the absorption of polyphenols from other foods and increases the time they are available in the blood stream.
Parsley is a good source of flavonoids especially luteolin, lycopene, zeaxanthin and aoigenin. It is rich and folic acid, vitamins K, C and A. Excessive consumption of parsley should be avoided by pregnant women as it can cause uterine contractions but It is perfectly safe in normal food quantities.