Tip 1 of 10 Try Something New!

Does “being healthy” feel like a daunting task? Like everything “good” is off limits and a really good diet is pretty boring? I thought like this for a long time too… but I'm happy to say it's not the case ;-)

Eating healthy is fun! I'm being serious here… there are hundreds of different healthy foods that taste amazing and give you tons of energy… I cannot wait to share them with you! That's why the next 10 blog posts will be dedicated to the most amazing foods on the planet (in no particular order), What they are, Why they are important, and How to enjoy them… Here goes…

Top 10 AMAZING foods you need on your plate TODAY

#1 of 10 Buckwheat…

What it is…. Buckwheat is actually a fruit seed that is related to rhubarb and sorrel (edible green plants). Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

While buckwheat is similar in size to wheat kernels, is not actually wheat and naturally gluten free (a great wheat alternative for those who are sensitive to gluten). Buckwheat has a cool trian-gular shape and is widely produced in Russia and Poland, where it plays an important role in their traditional cuisines and in France, famous for its buckwheat crepes.

Why it’s Important…

Health-Promoting Potential Equal to or Even Higher than that of Vegetables and Fruits! That means that buckwheat will help you work hard at practice, recover quick, and give you the energy you need to go harder the next day! Can’t beat that! :)

Here is a list of what buckwheat has to offer:

1. A very good source of manganese

2. A good source of copper, magnesium, dietary fiber and phosphorus

3. Buckwheat contains two antioxidant flavonoids with significant health-promoting actions

4. AND the protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine (this one is hard to get from plants)

How to Enjoy it!…

Buckwheat is sold either un-roasted or roasted. Roasted buckwheat is often called “kasha." Un-roasted buckwheat has a soft, subtle flavor, while roasted buckwheat has more of an earthy, nutty taste. Its color ranges from tannish-pink to brown.

You can find buckwheat (both un-roasted and roasted) in the bin section at your local grocery story. When you get it home keep in an airtight container and store in a cool dry place. Buck-wheat flour should be always stored in the refrigerator. Stored properly, whole buckwheat can last up to one year, while the flour will keep fresh for several months

Like all grains, buckwheat should be rinsed thoroughly under running water before cooking, and any dirt or debris should be removed. After rinsing, add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes

I Recommend:

Buckwheat in place of oatmeal in the morning!…. cook just as above and top with all of your favorite oatmeal toppings… fresh fruit, dried coconut flakes, chopped nuts, and a little milk (or milk alternative)

Buckwheat also makes an amazing salad!… yep… just like you would make a pasta salad with all your favorite veggies: bell pepper, broccoli, spinach, red onion, cherry tomatoes, snap peas, and dress with your favorite Italian dressing.

Family and friends of Silver State… try something new today! EAT WELL… LOTS of VARI-ETY… & most importantly beautiful food first!

P.S. Here is a great time saving tip…Make triple portions of buckwheat save half and freeze, or make a batch of buckwheat salad for the week! Do you want to chat more!? Awesome! contact me at nutritionanswered.com

Shavawn M. Forester PhD RDN (aka The Nutrient Dense RDN)

Nutrition Instructor at the University of Nevada Reno

Founder of Nutrition Answered, LLC

& the Eating Well Program Website: NutritionAnswered.com

email: shavawn@nutritionanswered.com