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All about bucKwheat 36 resipes: Russian Basis of healthy nutrition Asian cuisine Eastern cuisine

Nutritionist commentary included Index Buckwheat benefits...... 4 Key Makfa production advantages ...... 6

Russian cuisine Soup with Buckwheat ...... 9 Grechaniki ...... 10 Buckwheat with and Mushrooms ...... 11 Buckwheat Krupeniki with Cottage Cheese and Zucchini ...... 12 Carp Stuffed with Buckwheat ...... 13 Buckwheat with Chicken Giblets ...... 14 Merchant’s Buckwheat ...... 15 Pancakes with Buckwheat and Meat ...... 16 Baked Apples with Buckwheat ...... 17

European cuisine Buckwheat Salad with Baked Beets, Feta Cheese and Grapefruit Dressing .... 19 Granola with Buckwheat, Bananas and Nuts ...... 20 Buckwheat Puree with Mushrooms ...... 21 Buckwheat Risotto with Mushrooms ...... 22 Fried Cheese with Buckwheat, Fresh Vegetables and Herb Dressing ...... 23 Chocolate Parfait with Buckwheat ...... 24 Salad with Baked Vegetables, Goat Cheese and Pop Buckwheat ...... 25 Buckwheat Baked with Spinach, Home Cheese and Eggs ...... 26 Cauliflower, Buckwheat, Baked Pepper and Walnut Salad ...... 27

2 Asian cuisine Okayu (Japanese Mixed Porridge with Vegetables) ...... 29 Caramelized Salmon in Teriyaki with Buckwheat ...... 30 Larb Thai Salad ...... 31 Buckwheat Cooked the Asian Way ...... 32 Stir-Fry with Buckwheat and ...... 33 Salad with Buckwheat, Tofu and Cauliflower ...... 34 Buckwheat with Fresh Radish, Mint and Cilantro ...... 35 Sweet and Sour Chicken with Buckwheat ...... 36 Caramelized Eggplants with Buckwheat ...... 37

Eastern cuisine Spicy Buckwheat Porridge ...... 39 Warm Buckwheat Salad with Baked Vegetables ...... 40 Buckwheat with Datesand Pistachios ...... 41 Tabouleh with Buckwheat ...... 42 Buckwheat and Lentil Soup ...... 43 Chicken in Orange Marinade with Buckwheat ...... 44 and Buckwheat Noisettes ...... 45 Mutton with Buckwheat ...... 46 Arab with Buckwheat ...... 47

3 BucKwheat benefits The MAKFA company in cooperation with the National Association of Nutrition of the Russian Academy of Sciences prepared a popular scienti c review of buckwheat groats. The below data are prepared with contributions of T.L. Kiseleva, PharmD, Professor. Buckwheat is only produced from cultivated buckwheat groats. There is no cultured buckwheat in wildlife. The state-of-the-art technology of buckwheat grain making into groats includes several processes: removal of impurities, separation into fractions (fractionation), steaming, peeling and extraction of cereals. Special GOSTs regulate the quality of nished buckwheat products, the main types of which are: peeled buckwheat and crushed buckwheat as well as Smolensk groats (heavily crushed buckwheat groats), «green buckwheat», buckwheat our and cereals. Amino Acid Composition and Biological What Are the Bene ts of Buckwheat? Value of Buckwheat as Against Egg All cereals are important sources of protein, which more Protein or less resembles the animal protein. Buckwheat is the most Name of Buckwheat Chicken Egg Amino Acid Protein similar to it by its amino acid composition. Lysine 5.1 6.0 Methionine 1.9 3.8 By content of lysine and methionine Cysteine 2.2 2.4 Threonine 3.5 4.3 buckwheat proteins excel all other cereals. Valine 4.7 7.2 Isoleucine 3.5 5.9 On the whole, buckwheat contains signi cant quantities Leucine 6.1 8.4 Phenylalanine 4.2 6.1 of amino acids (lysine, tryptophane), vitamins of P, PP and B Histidine 2.2 2.2 group, organic acids, ber, salts of calcium, phosphorus, Tryptophane 1.6 1.5 copper, zinc, boron, iodine, nickel and cobalt. Buckwheat Bioavailability (%) 93.1 100 and buckwheat groats fall into products with a relatively high content of a range of macro-and micronutrients, which makes it extremely valuable product for prevention of various disorders of mineral metabolism among other things. 100 g of buckwheat can meet the daily requirement of a person for: protein - 14.2%, amino acids - 16.1%, including essential amino acids - 15.3%, carbohydrates – 15.3%, fat - 9.4%, thiamine - 30.3%, vitamin P - 24.6%, choline - 23.5%, vitamin E - 33.2%, phosphorus - 29.8%, copper - 32%, magnesium - 50%, iron - 57%. Buckwheat protein has a biological value of more than 90% due to high concentration of all essential amino acids. Carbohydrates contained in buckwheat are mostly complex carbohydrates - they are slowly digested and absorbed, and has a low glycemic index. Buckwheat carbohydrates are long digested by human body, that is why after eating buckwheat a feeling of satiety lasts for a long time. On average, the content of carbohydrates in buckwheat, like in other cereals (pearl, millet) is 60 to 68.8%, of which starch is 55.4%, dietary ber is 11.3% and simple carbohydrates (sugars) are 2.1%. Buckwheat allows to meet daily requirement for dietary bers by more than one third. By content of dietary bers, buckwheat ranks rst among all kinds of groats. Fats in buckwheat groats are contained in small quantities - 2 to 3.5%. But herewith almost 70% of them are mono-and polyunsaturated fatty acids: linoleic, linolenic, oleic. Vitamins and Minerals. Buckwheat, like other cereal products, contains no ascorbic acid (vitamin C). It is high in vitamins B1, B2, PP, B6, pantothenic acid, folacin, choline, and vitamin E. It also contains biotin, β-carotene and rutin. It is found that minerals contained in buckwheat groats in a substantial amount are calcium, phosphorus, magnesium, potassium, zinc, manganese, copper, silicon and iodine. Buckwheat is rich in iron, it also contains sulfur, uorine, molybdenum, and cobalt. 4 Buckwheat and Medical Practice According to physiological food standards, each person must consume 7.5 kg of buckwheat annually, and it is considered that food made of buckwheat is very healthful for people of all ages. Experience of Folk Medicine. Folk medicine still considers that due to the high content of group B vitamins, buckwheat is useful for treating nervous diseases and also for normalization of intestinal, gastric and hepatic action. Folk medicine is also basing on the fact that regular consumption of buckwheat prevents development of rheumatic disease and atherosclerosis, and is especially helpful in treating of gastrointestinal diseases, anemia and kidney diseases. Use of Modern Medical Practice. Due to the content of iron, phosphorus, calcium, citric and malic acids, vitamins B1 and B2, as well as relatively easy digestibility of its proteins, buckwheat is a valuable dietary product. By its nutritional, medical and dietary and taste qualities, buckwheat is high on the list among cereals, and herewith it also has high consumer properties: short period of boiling (15 to 20 min for peeled buckwheat, 10 to 12 minutes for crushed buckwheat), a signi cant increase in volume (4.5 to 5.7 times) in the process of and excellent taste of buckwheat porridge. High content of dietary bers and unsaturated fatty acids, which are essential compounds playing an important role in metabolism, are especially valuable qualities of buckwheat. In modern medical practice, buckwheat is used in the diet as a source of vitamin P (rutin) in treatment of such conditions as cachexia, obesity, diabetes, iron de ciency anemia, disorders of the nervous system, kidney and gastrointestinal tract, and in general health-improving diets for people of any age. Regular consumption of buckwheat contributes to strengthening of blood vessels. Modern dietetics understands that buckwheat is good for treatment of gastrointestinal disorders and iron de ciency anemia, diseases of kidney and nervous system, and has a positive eect on the body in case of leukemia. Regular consumption of buckwheat promotes decrease in cholesterol and common blood lipids, prevents the development of atherosclerosis and hepatic steatosis. Among the main medicinal properties of buckwheat, O. Blaze (2000) also speci es its ability to remove radionuclides from the body. Buckwheat is irreplaceable in nutrition of athletes and people engaged in heavy physical labor. Gerontologists recommend buckwheat to be regularly used in the diet of the elderly. At the same time, pediatricians recommend to use it as a basis for preparation of food for children of the tender age. There is evidence of biological activity of some groups and separate biologically active substances contained in buckwheat. In particular, folic acid stimulates hematosis, increases body endurance and resistance. Vitamin PP (niacin) stimulates activity of hemopoietic system, stomach, intestines and liver, and improves the immune status. Vitamin B1 is involved in regulation of the nervous system activity, and dietary bers and the whole polyphenol and vitamin complex is involved in controlling blood sugar levels. Buckwheat lecithin promotes the development of a growing organism and hematosis, it has a positive eect on activity of the nervous system and liver, increases the body resistance to toxic substances, and prevents the development of atherosclerosis. Being involved in regulation of cholesterol exchange, lecithin contributes to cholesterol breakdown and elimination from a human body.

5 Key MaKfa production advantages MAKFA GROATS PLANT belongs to Russian TOP-5 groats manufacturers of Russia German machinery from international leader Schule Raw material peeling from husk and dust elimination to produce the cleanest products Automatic production sorting by color for the best cleaning • 3 manufacturing lines • 1700 tons per month MAKFA BUCKWHEAT BENEFITS THE CLEANEST PRODUCT: Several steps of cleaning allows to avoid the smallest pieces of dust and infusions HOMOGENEOUS QUALITY OF PRODUCT: Modern system of automatic calibration fraction by fraction HOMOGENEOUS COLOR OF PRODUCT: Automatic groat separation makes it look more attractive for consuming MAKFA BRAND POWER: 5 of 10 consumers in Russia recognize MAKFA and 13% of Russian families consume TM MAKFA Buckwheat

MAKFA BUCKWHEAT RANGE MAKFA Groats in boil-in-bags for cooking During the micronizing process, the grain is heated using infrared heat until all moisture is vaporized. This ruptures the endosperm of the grain, leading the grain to become soft and pliable, causing the recon guration of the starch structure. Immediate aking further gelatinizes the starch so as to signi cantly enhance the digestibility and nutritional value of the groats. 7 minutes

MAKFA Groats in boil-in- MAKFA wholegrain buckwheat in bags for cooking polypropylene package, 800 g Wholegrain buckwheat groats without micronizing process is more useful and healthy. Export package Export package

15 minutes 15 minutes 15 minutes 6 Key MaKfa production advantages Recipes by MAKFA: sharing the best! MAKFA GROATS PLANT belongs to Russian TOP-5 groats manufacturers of Russia For centuries, Russia has been famed worldwide for its hospitality. The famous generous German machinery from international leader Schule Russian dinners served with all one’s heart have become a matter of our national pride. We are Raw material peeling from husk and dust elimination to produce the cleanest products pleased to invite everyone to a generously and beautifully served dinner to share the best our Automatic production sorting by color for the best cleaning country has. MAKFA’s new mission is to acquaint the people from Europe, and East with a • 3 manufacturing lines variety of cereals, including buckwheat that has been rightfully named a national treasure of • 1700 tons per month Russian agriculture.

MAKFA BUCKWHEAT BENEFITS Organic, delicious vitality-powered cereals have formed the basis for MAKFA’s new THE CLEANEST PRODUCT: original recipes. Top chefs have carefully studied the authentic recipes of European, Several steps of cleaning allows to avoid the smallest pieces of dust and infusions Asian, and Eastern to select the most interesting and popular ones, and HOMOGENEOUS QUALITY OF PRODUCT: then developed new recipes, introducing certain cereals. Modern system of automatic calibration fraction by fraction HOMOGENEOUS COLOR OF PRODUCT: National characteristics, climate details, avor habits and customs of various peoples as well Automatic groat separation makes it look more attractive for consuming as state-of-the-art dietetics — everything was taken into account. Latest studies by the world’s MAKFA BRAND POWER: premier nutritionists prove that cereals and cereal-based are fundamental for a healthy 5 of 10 consumers in Russia recognize MAKFA and 13% of Russian families consume daily human diet. Gastroenterologists and nutritionists as well as nutrition experts around the TM MAKFA Buckwheat world agree cereal-based foods can help a person of today, vibrant and mobile, ll in the needs in nutrients, minerals, and vitamins. All those experts recommend daily consumption of cereal- MAKFA BUCKWHEAT RANGE based foods for both children and adults. Various cereals can and should be eaten for , , and dinner. In this issue MAKFA oers a part of large collection of unique recipes based on cereals (buckwheat), where anyone will nd something to their taste as well as plenty of new ideas on how to cook excellent everyday or holiday dishes for you and your loved ones. Russia’s top healthy eating specialists, sta of the Nutrition Research Institute and premier health centers have reviewed those recipes from the point of view of advanced knowledge about the nutritional properties of cereals and other products. That’s why we can con dently assert that we oer our customers only the best cereals and cereal-based recipes. Enjoy cooking and stay healthy!

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8 Taste Russian cuisine Soup with Buckwheat

Buckwheat contains polyunsaturated 1. Peel the potatoes and cube them. Pour fats that render a positive e ect on the water into the saucepan and add . level of cholesterol and metabolism, Bring to a boil. helping you lose weight despite being 2. Put the buckwheat and the potatoes into Commentary of fairly high caloric value. the boiling water. Cook for 10 minutes until the potatoes are ready. 3. Cut the mushrooms into pieces, peel and 2 potatoes chop the . Heat oil in the saucepan 700 ml of water and fry the and the mushrooms for 1 tbsp of soy sauce or to taste 10 minutes until golden. 70 g of packaged Makfa 4. Add the onion and the mushrooms to the buckwheat saucepan, reduce heat and cook for 350 g of mushrooms 15-20 minutes until the buckwheat is ready. 1 onion Add salt and to taste. 2 tbsp of vegetable oil 5. Add chopped greens one minute before a small bunch of greens the end of cooking, remove from heat and spices to taste serve. salt

9 Taste Russian cuisine Grechaniki

Buckwheat contains less carbohydrates 1. Mix the cottage cheese with 1 egg than oats or , and takes longer and 1 tbsp of sugar, beat together to digest, therefore keeping you feeling thoroughly, add raisins and mix again.

Commentary full longer. 2. Bring the milk to a boil, add butter and buckwheat and cook for 15 minutes until ready. 250 g of cottage cheese 3. Add the remaining egg and 1 tbsp of sugar 2 eggs to the buckwheat. Add salt and mix into the 2 tbsp of sugar -like consistency. 65 g of raisins 4. Roll the dough into small at cakes, place 500 ml of milk the cottage cheese lling in the center of 30 g of butter each at cake, pinch together the edges. 150 g of packaged Makfa 5. Heat the oven to 180°С. buckwheat Roll the grechaniki in the our, place them 1/2 tsp of salt on the baking sheet covered with parchment 3 tbsp of our and bake for 40 minutes. Sprinkle with candied orange peel for service candied fruit, serve with sour cream. sour cream for service

10 Taste Russian cuisine Buckwheat with Vegetables and Mushrooms The ber in the buckwheat, if added to the diet regularly, helps normalize 1. Wash the buckwheat in cold water. the function of the gastrointestinal 2. Peel carrots and onions, remove seeds and tract. The folic acid normalizes the ribs from the bell pepper. Chop the onions,

Commentary function of blood vessels and the heart, cube the pepper and slice the mushrooms, normalizes blood pressure grate the carrots coarsely. and circulation. 3. Heat the oil in a deep stewpot and fry the onions, carrots and peppers for 5-7 minutes. Add the mushrooms, 1 tsp of salt and cook for 600 g of packaged Makfa buckwheat 15-20 minutes, stirring occasionally. In the 1 medium onion end, add butter. 1 medium carrot 4. Place the buckwheat into the stewpot with 1 sweet red pepper the vegetables, mix and cover with broth or 500 g of mushrooms water. If the mushrooms yield much moisture 3 tbsp of vegetable oil for frying while cooking, add less broth or water. 2 tsp of salt 5. Add the remaining salt and cook for 15-20 30 g of butter minutes until the buckwheat is soft. Set aside 600-700 g of vegetable broth or water for 10 minutes, sprinkle with diagonal strips of Green onion for service green onion and serve.

11 Taste Russian cuisine Buckwheat Krupeniki with Cottage Cheese and Zucchini

Magnesium in buckwheat helps deal 1. Pour water into a saucepan, bring to a boil, e ectively with apathy and depression, add salt. Shake the packets with buckwheat, improves your mood, removes edemas and lower them gently into the boiling and the feeling of tiredness, helps deal water. Reduce heat and cook the buckwheat Commentary with atherosclerosis and varicose veins. for 7 minutes until ready. Let cool and remove the buckwheat from the packets. 240 g of Makfa buckwheat 2. Peel and grate the zucchini coarsely, (3 boiling bags) chop and chili nely. 200 g of zucchini or squash 3. Mix the buckwheat with the cottage a bunch of parsley cheese, the eggs, the zucchini, the greens 1/2 and the chili peppers. Add salt, 2 tbsp of 200 g of low-fat cottage cheese oil and mix well. Shape small cutlets 1 egg (grechaniki) from the mixture. If the mixture 6 tbsp does not retain shape, add some polenta or 2 tbsp of polenta or crumbs bread crumbs. (optional) 4. Heat 2 tbsp of olive oil in the pan and fry 20 g of spinach the cutlets for 5-6 minutes on each side. salt Add more oil as needed. 5. Serve the cutlets with leaves of spinach.

12 Commentary pepper salt 100 gofbread crumbs 200 gofsourcream 2 ofgarlic 3 tbspofvegetable oil 2 large onions 200 mlofwater buckwheat Makfa 150 gofpackaged 2 mediumcarps vegetable oilto thebuckwheat. notaddanimalfats, just Do with vegetables, shandeggs. well goes buckwheat important: combination offoodsisalso cooking, andreduce heat. The buckwheat, cover thepanwhile To keep allthenutrients inthe for 35-40more minutes. immediately. Serve minutes remove the sh,baste withsour cream andbake sheet withtheirundersidestouching eachother. In15 6. Heat theoven to 200°С.Place onthebaking thecarps salt andpepperroll itinbreadcrumbs. pack inthe llingastightly aspossible. Rubthe shwith 5. Fill from thecarps headto tailwiththemixture. Try to thoroughlyMix andcook for 5minutes. to thepanwithbuckwheat and2tbspofsourcream. minutes until golden.Peel andchopthegarlicadd theonionsfor 5-7 Heat theoilinsaucepan andfry 4. Peel theminto theonionsandcut thinsemi-circles. is fullyabsorbed. The grain mustbeslightly undercooked. add salt, cover andcook for 10-12minutes until thewater 200mlofwater3. Bring to aboil, putinthebuckwheat, mixing constantly. hotpanfor aminute, 2. Roastthebuckwheat onavery alongthesides.thin cuts or thetail. Wash the shthoroughly andmake ameshof scissors. othehead notcut Do a sharpknife orculinary to thetailandremove theinsides. Remove the gillswith 1. Clean thecarps, make incisionfrom avertical thehead Carp Stued withBuckwheatCarp Taste Russiancuisine 13 Taste Russian cuisine Buckwheat porridge with Chicken Giblets

Buckwheat is rich in rutin, one of the 1. Wash the buckwheat, place it in a pot, most powerful natural antioxidants, add water and 1.5 tsp of salt, and place in the which stimulates the immune system, oven heated to 200°С. Cook for 40 minutes, strengthens the vessels and capillaries, then reduce the temperature to 120°С and

Commentary prevents early aging and strengthens leave the buckwheat to cook slowly the action of other micronutrients for 1.5 hours. (vitamin C, etc.) 2. Cut the giblets into small pieces, peel and cube the onions. Heat olive oil in the 500 g of packaged Makfa saucepan and fry the giblets for 10 minutes. buckwheat Add the onion and fry for 10 more minutes. 800 ml of water Add salt and a generous amount of pepper. 600 g of chicken giblets 3. Place the giblets with the onions into the (hearts and stomachs) pot with the buckwheat and mix. Leave in 1 large onion the oven for 30 more minutes. Olive oil 4. Cube the eggs and chop the dill. Add the 4 boiled eggs eggs, the dill and the butter into the pot with 1 small bunch of garlic the buckwheat and mix carefully. Leave in 100 g of butter the oven for 30 more minutes, then serve. salt freshly ground black pepper

14 Taste Russian cuisine Merchant’s Buckwheat

Selenium and vanadium 1. Pour water in a saucepan, bring to a boil, add salt. are the two microelements Shake the packets with the buckwheat, and lower them that are present, of all types gently into the boiling water. Reduce heat and cook the of grains and herbs, only in buckwheat for 3-5 minutes until half ready. Let cool and buckwheat. Buckwheat also remove the buckwheat from the packets. Commentary 2. Peel the onions and carrots and cut them into 1 cm cubes. contains large quantities 3. Wash the meat, remove the fat, sinews and lms, and of bohrium, chromium and cut into cubes slightly larger than the vegetables. aluminum, which can only be 4. Heat 2 tbsp of oil in the saucepan and fry the onion and found in buckwheat and . the carrots for 5-7 minutes until golden. Place on a plate, set aside. 5. Add a couple more tablespoons of oil and fry the pork for 240 g of Makfa buckwheat 2-3 minutes until it becomes light beige in color. (3 boiling bags) 6. Add the vegetables and the buckwheat to the meat, 1 large onion add water, salt and pepper, and mix. Cover the pan with a 2 medium carrots lid. Bring to a simmer, then reduce heat and cook for 20-25 500 g of pork llet minutes. Over this time all water must evaporate, and the vegetable oil for frying buckwheat will absorb the juices of vegetables and meat. 500 ml of water If the water has not evaporated, mix the contents salt and leave the pan on the re for 10 more minutes. 7. Serve the buckwheat with vegetable salads or salted freshly ground black pepper vegetables.

15 Taste Russian cuisine Pancakes with Buckwheat and Meat

Dietologists believe that buckwheat is 1. Pour water in saucepan, bring to a boil, add salt. most benecial when steamed over hot Shake the packets with buckwheat, and lower them water, not boiled, because the steamed gently into the boiling water. Reduce heat and cook buckwheat retains considerably more the buckwheat for 7 minutes until ready. Let cool Commentary useful substances. and remove the buckwheat from the packets. 2. Cook hardboiled eggs. Peel onions and carrots. Chop onions and eggs, dice carrots. 320 g of Makfa buckwheat 3. Heat some sunower oil in the pan and cook the (4 boiling bags) ground meat and the onion for 10-15 minutes until 2 eggs the meat is half-ready. Add the carrots and cook 2 mid-sized onions for 10 more minutes. Add the buckwheat, the eggs 1 large carrot and the chopped greens. Add salt, pepper and mix. 2 tbsp of sunower oil Remove the lling from the heat and let cool. For the lling: For 500 g of ground beef a small bunch of greens 4. Mix two eggs with sugar and salt for the salt crepe . Add the milk and the our and mix pepper thoroughly to dissolve clumps. 5. Heat some sunower oil in the pan. Ladle small 2 eggs quantities of batter and bake crepes one by one on 1 tbsp of sugar both sides. Add more oil if necessary. 1/2 tsp of salt 6. Place 1 tbsp of lling in the center of each of 500 ml of milk the crepes and fold them. Before serving, you may

For the crepes: For 200 g of our choose to fry the crepes some more on the pan. vegetable oil for frying

16 Commentary and vitaminsofBgroup, PPandE. iodine, phosphorus, iron, copper ofmineralquantity substances - alsocontainsBuckwheat arecord and microelements andproteins. a great ofvitamins, quantity macro- Grain for areason: itcontains iscalled ofAll Buckwheat theQueen 5 gofcinnamon 5 gofvanilla sugar 2 tbspofhoney 1 tbspofraisins 2 tbspofcrushed walnuts (1 boilingbag) 80 gofMakfabuckwheat or letcool. 30 minutes untilhot ready andgolden.Serve 5. Heat theoven to 180°C.Bake theapplesfor sugar andcinnamon. 4. Fill theappleswith lling, addvanilla buckwheat porridgeandthehoney. well. Mix thenutswithraisins,3. Mix addthe apples. 2. Cut outthecore withtheseedsfrom the from thepacket. until ready. Let cool andremove thebuckwheat heat andcook thebuckwheat for 7minutes lower itgently into theboilingwater. Reduce Shake thepacket withthebuckwheat, and 1. Pour water into thesaucepan, bringto aboil. Baked AppleswithBuckwheat Taste Russiancuisine 17 European cuisine

18 Taste European cuisine Buckwheat Salad with Baked Beets, Feta Cheese and Grapefruit Dressing Some sources say that buckwheat porridge improves your psychological and emotional 1. Pour water in a saucepan, add a little salt and condition, your brain function, bring to a boil. Shake the packets with buckwheat Commentary and, of , your mood. and gently lower them into the water. Reduce heat and cook the buckwheat for 7 minutes until ready. Let cool and remove the buckwheat from the packet. 160 g of Makfa buckwheat 2. Boil the beet for 1 - 1 1/2 hours or bake it for the (2 boiling bags) same time in the oven at 180°С. Let cool, peel and 1 beet cube the beet. Break the feta cheese into small 50 g of feta cheese pieces. 20 g of shelled hazelnuts 3. Roast the hazelnuts on a very hot dry pan for 20 g of arugula lettuce 5 minutes, then crush coarsely. 1 stalk of green onion 4. Place the buckwheat, the beets, the nuts, coarsely 3 tbsp of olive oil chopped green onions and arugula into a large bowl. 1/2 of grapefruit Mix. 3 tbsp of balsamic vinegar 5. For the dressing, whisk the olive oil with juice of salt the half of grapefruit and the balsamic vinegar. pepper 6. Add the dressing, salt, pepper and crumbs of feta cheese to the salad and serve.

19 Taste Russian cuisine Granola with Buckwheat, Bananas and Nuts

Buckwheat is an ecologically pure 1. Mix the dates, the bananas, the eggs product because it requires no and the butter in the blender and beat fertilizers to grow. This makes it until smooth. natural and benecial to your health, 2. Add the remaining ingredients (chop the Commentary with no chemicals inside. hazelnuts) and mix thoroughly. Put a leaf of parchment onto the baking sheet, pour the batter on top and even it so that it 2-3 8 large soft dates cm thick. 2 ripe bananas 3. Heat the oven to 175°C and bake the pie 2 eggs for 20-25 minutes until golden. Let cool 2 tbsp of butter and cut into pieces. 250 g oat akes or other akes 4. Keep the granola in an air-tight 125 g of packaged Makfa buckwheat container in the fridge for a week, or even 125 g of shelled seeds longer. (pumpkin or sunower) 50 g of hazelnut ground zest of 1/2 orange 1/4 tsp of cardamon 1/2 tsp of ground vanilla a large pinch of salt

20 Taste European cuisine Buckwheat Puree with Mushrooms

Buckwheat lls you with energy of 1. Pour water in a saucepan, add a little salt and bring to life. In India and China people believe a boil. Shake the packet with buckwheat and gently lower it that buckwheat can help inuence into the water. Reduce heat and cook the buckwheat for the biologically active points in 7 minutes until ready. Let cool and remove the buckwheat your body. To prevent diseases they from the packet.

Commentary recommend walking on a rug with 2. Slice the mushrooms. Heat 1 tbsp of olive oil in a pan, and buckwheat sprinkled over it. fry the mushrooms until golden for 5-7 minutes, mixing occasionally. 80 g of Makfa buckwheat 3. Add two more tbsp of butter into the pan after removing (1 boiling bag) the mushrooms. Peel and dice the onion, the garlic and the 400 g of mushrooms carrots (grate the carrots coarsely as an option), and fry on 3 tbsp of vegetable oil for frying low heat for 10-12 minutes until the vegetables caramelize. 1 onion 4. Peel the potatoes and cut it into 1 cm cubes. Place them 2-3 cloves of garlic in a saucepan, add water and bring to a boil. Add the fried 1 carrot mushrooms and black pepper corns. Reduce heat, cover and 4 medium potatoes cook the soup for 15-20 minutes until the potatoes are ready. 3-4 tbsp of chopped greens 5. Strain the soup into another saucepan. Place the (dill, parsley, , oregano) buckwheat, the mushrooms, the potatoes and the sauteed 2 bay leaves vegetables into a food processor and blend until smooth. 20 g of butter 6. Return the mixture to the saucepan, bring to a boil, cover, salt reduce heat and cook for 5 minutes. Add greens, the bay leaf, pepper corns the butter, and salt, and cook for 5 more minutes. Serve.

21 Taste European cuisine Buckwheat Risotto with Mushrooms

Buckwheat is a valuable source of protein. 1. Soak the mushrooms in water for 15-20 minutes. It contains 18 irreplaceable amino acids, 2. Heat the olive oil and the butter in a frying pan. and its protein is close in composition to Peel the onion and the garlic, mince nely, and stir balanced proteins of chicken eggs and fry for 5 minutes until transparent. Commentary powder milk. 3. Add mushroom slices, leaves of thyme, salt and pepper and continue cooking for another couple of minutes. 100 g of dried mushrooms 4. Add the buckwheat to the pan and reduce 3 tbsp of olive oil heat to a minimum. In a few minutes when the 1 tbsp of butter buckwheat is warm, add the wine and allow it to 1 medium onion evaporate. Add a ladle of hot broth, and let it get 2 cloves of garlic fully absorbed, stirring constantly. Then add and 200 g of packaged Makfa buckwheat other ladle. Continue adding the broth gradually 100 ml of dry white wine until the buckwheat reaches the al dente state (in 500 ml of broth (best if 250 ml of chicken about 12-15 minutes). broth, and 250 ml of mushroom broth) 5. Add the cream and 50 g of nely grated cheese, 4 tbsp of cream add salt and pepper to taste. Mix and cook for 70 g of Parmesan cheese several more minutes. salt 6. Sprinkle the remaining grated cheese on top and pepper serve.

22 Taste European cuisine Fried Cheese with Buckwheat, Fresh Vegetables and Herb Dressing Buckwheat is ideal for slimming diets. The concentration of vitamins and mineral 1. Wash the buckwheat and place it in a stewpot. Cover elements in it is 1.5-3 times higher than in any with water, add a pinch of salt. Bring to a boil, reduce other grain. All these useful substances help heat, cover and let simmer for 10-15 minutes until the buckwheat is soft yet keeps its shape. Turn o the heat, expedite metabolism which leads to weight loss leave the lid on. Allow the buckwheat to rest for 10 Commentary and removal of excess uids from the body. minutes, then whisk the mixture with a fork. 2. Prepare a green sauce. Wash the mint and the 200 g of packaged Makfa buckwheat parsley, remove the thick stems. Place all the 100 g of string beans ingredients for the sauce in the blender 2 cucumbers and chop them nely. Set aside. 4 radishes 3. Blanch the string beans in boiling water for 4-5 1 large tomato or a glass of cherry tomatoes minutes. Wash the spinach, the cucumbers, the 50 g of fresh young spinach radishes and the tomatoes. Cut the vegetables in 50 g of kalamata or others wedges. 1 tbsp of olive oil 120 g of halloumi cheese 4. Place the string beans, the spinach, the cucumbers, 2 sprigs of parsley the radishes, the tomatoes and the olives in two plates. salt Add the buckwheat. 5. Heat olive oil in a small pan until medium hot. Cut 4 sprigs of mint the haloumi into thick slices and fry for 2-3 minutes on 4 sprigs of parsley each side until golden. 50 ml of extra virgin olive oil 6. Add the slices of cheese to the plates, pour some 1 tbsp of apple vinegar

For the sauce: For sauce on top (refrigerate the rest of the sauce). 1/2 tsp of salt 1 tsp of Decorate with parsley leaves and serve.

23 Taste European cuisine Chocolate Parfait with Buckwheat

Buckwheat contains three of eight 1. Soak the buckwheat in water for 24 amino acids that the body needs hours. Rinse the buckwheat, place it in the (threonine, lysine, and tryptophane), food processor, add the pieces of banana and is therefore indispensable for and the honey and mix until smooth. Commentary those who eat little or no meat for 2. Gradually add the milk so that the whatever reasons. Buckwheat is also parfait is not too thin. Mix until uniform. digested better than meat products. Place half of the mixture in a plate, and add the cocoa to the other half of the mixture in the blender. 120 g of packaged Makfa buckwheat 3. Put berries on the bottom of the 2 ripe bananas glasses, then pour the white layer, and 4 tbsp of honey then the chocolate layer on top. Repeat 100 ml of milk the layers - berries, white layer, chocolate 2 tbsp of ground cocoa layer. raspberry or bog whortleberry for 4. Put berries on top of the parfait, cool decoration and serve.

24 Taste European cuisine Salad with Baked Vegetables, Goat Cheese and Pop Buckwheat

In addition to amino acids buckwheat 1. Wash the vegetables, place them on the contains PP and P vitamins (rutin), baking sheet over a piece of parchment, oxalic, malic, maleinic and citric acids. sprinkle with olive oil and bake for 35-40 The vitamins strengthen the blood minutes at 180°С. Cool the vegetables vessels, keep them elastic and reduce slightly. Peel the eggplants and peppers and Commentary their permeability. The acids regulate the cut them into cubes. pH balance in the gastrointestinal tract, 2. Pour water over the buckwheat and simmer which prevents accumulation of salts in for 10-15 minutes; the grain must soften the body and facilitates their excretion. yet retain its shape. Dry the buckwheat in the gradually cooling oven, and fry in 2 eggplants large quantities of boiling olive oil. As the 4 red bell peppers buckwheat rises to the surface of the oil, 12 cherry tomatoes remove it with a strainer and place on a paper olive oil for frying towel. Prepare all the buckwheat the same 50 g of packaged Makfa buckwheat way. 80 g of goat cheese 3. Place vegetables in serving plates, add a small bunch of young spinach cubed goat cheese, salt and pepper, olive oil, for decoration. and mix. salt 4. Sprinkle the salad with pop buckwheat, pepper decorate with spinach leaves and serve.

25 Taste European cuisine Buckwheat Baked with Spinach, Home Cheese and Eggs

Of special signicance are the lipotropic 1. Bring salted water to a boil. Add the buckwheat substances in the buckwheat. Cover, reduce heat and simmer for 10-15 minutes, They protect the liver from scarring mixing occasionally until the mixture becomes creamy and all the water is absorbed.

Commentary (preventing cirrhosis), and improve 2. Meanwhile, heat the olive oil in a non-stick the function of the pancreas and the frying plan. Peel and mince the onion, place it in cardiovascular system. the pan, add 1/4 tsp of salt and pepper, and fry the onion on medium heat for 2 minutes until 100 of Makfa buckwheat transparent. Reduce heat, add the spinach and 1 tbsp of olive oil stir fry for 1 minute. Turn o the heat, set aside. 1 small onion Fry the walnuts on a dry pan for 5 minutes, then 250 g of fresh young spinach crush them. 30 g of shelled walnuts 3. Mix chunks of homemade cheese and cheddar 150 g of homemade cheese in a bowl. Add the nutmeg, the spinach mixture 50 g of cheddar and the fried walnuts. Mix thoroughly. 4. Place the buckwheat in two plates, cover with 10 g of ground nutmeg the cheese mixture, make a small indentation in 2 eggs the center, break in one egg in each plate, add salt. salt 5. Heat the stove to 190°C and bake the pepper buckwheat for 15-20 minutes until ready. Serve.

26 Taste European cuisine Cauliower, Buckwheat, Baked Pepper and Walnut Salad

Buckwheat helps remove bad 1. Heat the oven to 190 °С. Break the cauliower cholesterol from the body, which is into separate curds, mix with 1 tbsp of olive oil, especially important for older people. salt and pepper and lay them out on a baking With age, people get cholesterol sheet. Next place a whole red pepper nearby. Bake

Commentary plaques in their blood vessels, which the vegetables for 20-30 minutes until ready. reduces their possibility, and limits 2. Remove the skin and the seeds of the pepper blood supply to the brain as well as and cut the pepper into cubes. causes other serious consequences. 3. Meanwhile prepare the buckwheat porridge. Pour water in a saucepan, add a little salt and bring to a boil. Shake the packet with buckwheat 1 small head of cauliower and gently lower it into the water. Reduce heat 2 tbsp of olive oil and cook the buckwheat for 7 minutes until ready. 1 red pepper Let cool and remove the buckwheat from the 80 g of Makfa buckwheat (1 boiling bag) packet. 50 g of shelled walnuts 4. Roast walnuts on a dry pan on medium heat on a bunch of parsley in a stove for approximately 5 minutes. Then chop 1/2 of them coarsely. Wash the parsley and cut it in large 2 tbsp of lemon juice pieces. Peel the shalot and mince it. salt 5. Mix all the ingredients with the remaining olive pepper oil, add salt and pepper and serve.

27 Asian cuisine

28 Taste Asian cuisine Okayu (Japanese Mixed Porridge with Vegetables) Buckwheat contains a considerable amount of avonoids that have an anti- 1. Cut o the stocks of the shiitake mushrooms, agine e ect. It is therefore quite natural and cut the caps into thin strips. Add water to that buckwheat (buckwheat our, to be the mushrooms and cook on low heat for 15 Commentary exact) is a component in face and hair minutes. masks; it is also used as baby powder. 2. Add 0.5 l of water, the buckwheat and the dasi broth into the pan (Dasi broth can be purchased in Asian cuisine shops). Bring to a boil. Add the 8 shiitake mushrooms mushrooms, the soy sauce and the mirin. 200 g of packaged Makfa buckwheat 3. Fry the tofu on a dry pan for 3-4 minutes 2 tsp of dry Japanese dasi broth on both sides until golden. Place the tofu into 60 ml of soy sauce the saucepan with the buckwheat, add salt if

For the buckwheat: For 60 ml of mirin necessary and continue cooking on low heat 8 small pieces of tofu for 5 more minutes. If the mixture is too 2 eggs thick, add some water to bring it to desired salt consistency. 5. Beat the eggs slightly in a small bowl. Add 2 stalks of green onion them to the porridge and mix with a fork. Turn o the heat. a handful of fried seeds 6. Serve in bowls garnished with thinly sliced a handful of shichimi togarashi (seven green onions, fried sesame seed, shichimi For service: For spices with chili pepper) or Chinese togarashi or a mixture of peppers. « ve peppers» mix.

29 Taste Asian cuisine Caramelized Salmon in Teriyaki Sauce with Buckwheat

Buckwheat strengthens vessel capillars, 1. Pour water in a saucepan, add a little salt and bring to stimulates blood circulation, removed a boil. Shake the packets with buckwheat and gently lower edemas and lowers blood pressure. them into the water. Reduce heat and cook the bucwheat for Commentary 7 minutes until ready. Let cool and remove the buckwheat from the packet. 160 g of Makfa buckwheat 2. Place the buckwheat into a bowl, mix with soy sauce, the (2 boiling bags) peanut oil, the honey, lime zest and juice, and the ginger. 1 tbsp of soy sauce While mixing, add thin strips of the cucumber and the green 2 tbsp of peanut oil onion. Mix and keep warm while preparing the salmon. 2 tsp of honey 3. Prepare the sauce. Mix the sake, the rice vinegar, the soy

For the buckwheat: For juice and zest of 1 lime sauce and the ginger in a bowl. 1 tbsp of chopped ginger 4. Heat the peanut or sesame seed oil in a large pan on 1/2 cucumbers medium heat. Sprinkle the sh with sugar and place on the 2 stalks of green onion pan skin down. Fry for 2 or 3 minutes until crisp and golden. Turn over the salmon carefully and cook for 2-3 more minutes 50 ml of sake until it is caramelized. Take the sh carefully o the pan. 50 ml of rice vinegar 5. Wipe the pan and pour in the teriyaki sauce. Bring to a 70 ml of soy sauce boil and cook for 3-5 minutes; the sauce must be reduced by

For the teriyaki sauce: the teriyaki For 1 tbsp of chopped ginger 1/3. Place the salmon in the pan skin up and cook for two minutes. 1 tbsp of peanut or sesame oil 6. Serve the salmon with the buckwheat, add the teriyaki 680 g of salmon llet with skin sauce in the pan on top. 2-3 tsp of sugar For the salmon: For

30 Taste Asian cuisine Larb Thai Salad

Dieticians recommend buckwheat 1. Pour water in a saucepan, add a little salt and bring to diabetes patients because it to a boil. Shake the packets with buckwheat and helps maintain sugar balance in the gently lower them into the water. Reduce heat and

Commentary bloodstream. cook the bucwheat for 7 minutes until ready. Let cool and remove the buckwheat from the packet. 2. Grind the pork in a meat grinder with the medium- mesh grinding plate. Heat a large non-stick frying 160 g of Makfa buckwheat pan on medium re, add the ground meat and cook (2 boiling bags) for 5 minutes, until golden, breaking up the clumps 170 g of pork with a paddle. While mixing, add the buckwheat. 1 tbsp of sugar 3. Combine the sugar, the lime juice, the sh sauce, 2 tbsp of fresh lime juice the thinly grated garlic and the thinly sliced chili in 2 tbsp of sh sauce a bowl. Stir until the sugar dissolves fully. Add the 4 cloves of garlic mixture to the pan and cook for 1 minute, stirring 2-3 Thai chili peppers constantly. Remove the pan from the heat and let 1 red onion cool a little. a small bunch of basil 4. Peel and slice the red onine, break basil and mint a small bunch of mint leaves with your hands, leave the cilantro leaves whole. While mixing, add the onion and the greens a small bunch of cilantro to the pan. 8 leaves of Savoy cabbage 5. Place leaves of lettuce on plates, ladle the salad on top, and serve.

31 Taste Asian cuisine Buckwheat Cooked the Asian Way

Buckwheat helps lower the level of 1. Add water and salt to the buckwheat, and cholesterol, helps with constipation, cook for 15-20 minutes until the buckwheat is arthritis, stomach diseases, and raises ready.

Commentary the level of dofamine in the bloodstream, 2. Peel the carrots and the onions, cut the carrots helping with mild depressions. into thin strips and chop the onions. Cut the mushrooms into strips. Heat up the mixture of olive and sesame seed oil in a deep pan and fry 500 g of packaged Makfa buckwheat the vegetables for 2-3 minutes until soft. 3 carrots 3. Peel and press the garlic. Peel and chop the 1 red onion ginger, mix with the garlic. Chop the chili pepper 100 g of oyster mushrooms thinly. Add all the products to the pan. Add the 1 tbsp of olive oil for frying soy sauce and mix. Continue cooking for a couple 1 tbsp of dark sesame oil more minutes. 4 cloves of garlic 4. Wash the green onion and chop it thinly. Leave 15 g of ginger a handful for the garnish, and add the rest to the 1/2 chili red pepper or vegetables. Mix and cook for 1-2 minutes. 1 tbsp of soy sauce or to taste 5. Add the buckwheat to the pan, mix, heat up a small bunch of green onions and add the sesame seeds. Cover and continue 2 tbsp of white sesame seeds cooking for 5 more minutes. Garnish with green salt onions and serve.

32 Taste Asian cuisine Stir-Fry with Buckwheat and Pork

Buckwheat with beef and pork llet and 1. Add water and salt to the buckwheat, and freshly squeezed apple and carrot juice is cook for 15-20 minutes until the buckwheat is ready.

Commentary an excellent medicine for anemia. 2. Heat the vegetable oil in a wok and fry the cubed pork on high heat for 2-3 minutes, stirring constantly. Place the meat on a plate. 200 g of packaged Makfa buckwheat 3. Peel the garlic, the carrots and the bell 1 tbsp of vegetable oil pepper. Chop the garlic, cut the carrots and the 200 g of pork llet pepper into strips and add to the pan. Cook for 2 cloves of garlic 2-3 minutes. Add the beans and the ginger and 2 large carrots cook for 2 more minutes. 1 green bell pepper 4. Return the meat to the pan, add the 40 g of string beans buckwheat, the soy sauce, the rice vinegar, the 1 tbsp of chopped ginger chili paste and the sugar. Mix well and continue 2 tbsp of soy sauce (ordinary or with lower cooking for 2 more minutes. salt content) 5. Ladle the buckwheat into plates, decorate 2 tbsp of rice vinegar with chopped green onions, sprinkle with sesame seed oil and serve. 1 tsp of Asian chili paste 1 tbsp of sugar 6 stalks of green onion 1 tbsp of sesame oil

33 Taste Asian cuisine Salad with Buckwheat, Tofu and Cauliower 1. Pour water in a saucepan, add a little salt and bring to a boil. Shake the packets with buckwheat and gently lower Buckwheat is excellent for professional them into the water. Reduce heat and cook the bucwheat for athletes as it provides vitamins, ber, 7 minutes until ready. Let cool and remove the buckwheat micro- and macronutrients, improves from the packet. Set aside.

Commentary endurance and makes muscles stronger. 2. Cover the with water, bring to a boil, reduce heat to medium and cook for 40 minutes until the chickpeas are ready. Set aside. 160 g of Makfa buckwheat 3. Peel the onion, the garlic and the fennel. Slice the onions (2 boiling bags) thinly, chop the garlic, and cut the fennel into pieces. Separate the caulower into curds. Heat 1 tbsp of oil in a 150 of dry chickpeas deep pan on middle heat and fry the onion for 8 minutes 1 onion until deep golden. Add the garlic and mix. Then add the 2 cloves of garlic fennel and the cauliower. Cook for 5-7 minutes until the 1/2 of fennel bulb fennel and the cauliower are golden. 1/2 average head of cauliower 4. In a small pan fry seeds and cardamon pods for 1 minute without oil; then add them to the vegetable 2 tbsp of sesame oil mixture. Add the vegetable broth, salt and cook for 10 1 tbsp of coriander seeds minutes, making sure the liquid is evaporating. 4 cardamon pods Add the buckwheat and the chickpeas, mix, remove into a 200 ml of vegetable broth large bowl and set aside. 200 g of tofu 5. Add the remaining oil into the pan, increase heat and fry the tofu on both sides until deep brown (for 2 minutes) > Cut Juice of 1/2 lemon the tofu into cubes and place in a bowl. Squeeze lemon juice sea salt on top and serve.

34 Taste Asian cuisine Buckwheat with Fresh Radish, Mint and Cilantro Buckwheat helps quickly to remove 1. Add water and salt to the buckwheat, and radionuclides, toxins and cholesterol cook for 15-20 minutes until the buckwheat is from your body. This is why buckwheat ready. Wash the greens and the radishes, chop is recommended after poisoning (even Commentary the greens and cut the radish into circles. with arsenic or mercury), stomach or 2. Prepare the sauce. Peel and press the garlic, intestinal problems. chop the chili pepper and grate the lime zest 500 g of packaged Makfa buckwheat thinly. Mix all the ingredients for the sauce a bunch of cilantro and set aside for a while. 1/2 bunch of mint, leaves only 3. Mix the buckwheat with the greens, add a bunch of radishes the sauce and mix well. Sprinkle with sesame 1 tbsp of sesame seeds seeds on top, add the radishes and serve. salt 1 of garlic 1/2 red chili pepper or to taste juice and zest of two lemons 4 tbsp of sesame oil

For the sauce: For 2 tbsp of rice vinegar 1 tbsp of ground fresh ginger 1 tbsp of cane sugar or honey 3/4 tsp of ground black pepper

35 Taste Asian cuisine Sweet and Sour Chicken with Buckwheat 1. Pour water in a saucepan, add a little salt and Buckwheat is an insomnia remedy. bring to a boil. Shake the packets with buckwheat At least, they ll special anti-insomnia and gently lower them into the water. Reduce

Commentary pillows with buckwheat glume. heat and cook the bucwheat for 7 minutes until ready. Let cool and remove the buckwheat from 400 g of Makfa buckwheat the packet. (5 boiling bags) 2. Dissolve the starch in half a glass of cold water. 2 tbsp of starch Mix the sugar, the rice vinegar, the soy sauce and 1 tbsp of cane sugar the tomato paste in a bowl, add the starch mixture. 1 tbsp of white rice vinegar 3. Peel the onions, remove seeds and partitions 1 tbsp of soy sauce from the peppers. Cut the vegetables and the 2 tbsp of tomato paste 1 onion chicken into medium-sized pieces. 1 green bell pepper 4. Heat the oil in a wok. First add the chicken, then 1 red bell pepper the peppers, the ginger and the garlic paste. Stir fry 4 skinned chicken breasts for 3 minutes. 3 tbsp of vegetable oil for frying 5. Add the onion, and in 2 more minutes - pieces of 1 tbsp of chopped ginger pineapple. Cook for 1 more minute. 3 tsp of garlic paste 6. Add the sauce and the broth to the chicken. 200 g of canned pineapple Bring to a boil, add salt and pepper, reduce heat, 175 ml of chicken broth and cook for 6 minutes, stirring occassionally. salt Remove from heat and serve. pepper

36 Taste Asian cuisine Caramelized Eggplants with Buckwheat One of green buckwheat”s important 1. Pour water in a saucepan, add a little salt functions is that it helps stabilize and bring to a boil. Shake the packets with metabolism. The ber in the buckwheat and gently lower them into the buckwheat helps digestion. Commentary water. Reduce heat and cook the bucwheat for 7 minutes until ready. Let cool and remove 160 g of Makfa buckwheat the buckwheat from the packet. (2 boiling bags) 2. Peel the eggplant, cut into triangles, 1 eggplant moisten with water and roll the pieces in 15 g of corn starch cornstarch. Heat the vegetable oil in a wok 4 tbsp of vegetable oil and fry the eggplant for 5-7 minutes on each 1 tomato side until golden. 1 clove of garlic for service 3. Wash the tomato, cut into wedges, and 2 stalks of green onion scald with hot oil from the eggplant pan. salt 4. Place the tomato and eggplant pieces into a plate. Mix all the ingredients for the dressing, 70 ml of sweet and sour chili sauce add to the vegetables and mix. 1 tbsp of soy sauce 5. Sprinkle the caramelized eggplants with 1 tsp of rice vinegar buckwheat with chopped garlic and minced

for the dressing: for 2 sprigs of cilantro onion, and serve.

37 Eastern cuisine

38 Taste Eastern cuisine Spicy Buckwheat Porridge

Non-fried buckwheat is one of the 1. Pour water in a saucepan, add a little few grains that is good for ordinary salt and bring to a boil. Shake the packet people and people on special diets. with buckwheat and gently lower it into It is useful and nutritious, available the water. Reduce heat and cook the Commentary all year round and is an excellent bucwheat for 7 minutes until ready. Cool, alternative to rice. remove the buckwheat from the packet and add the butter. 2. Add the sugar, the vanilin, the 80 g of Makfa buckwheat cinnamon, the ginger and the cardamon (1 boiling bag) to the milk. Bring to a boil, cover and let sit butter to taste for 20 minutes. 400 ml of milk 3. Place the porridge into plates, pour over 2 tbsp of sugar with the spicy milk and serve. vanilin on the edge of a knife 1/3 tsp of ground cinnamon 1/2 tsp of ground ginger 1 cardamon pod salt

39 Taste Eastern cuisine Warm Buckwheat Salad with Baked Vegetables

The concentration of vitamins and 1. Pour water in a saucepan, add a little mineral elements in buckwheat is salt and bring to a boil. Shake the packets 1.5-3 times higher than in any other with buckwheat and gently lower them grain. All these useful substances help into the water. Reduce heat and cook the

Commentary expedite metabolism which leads to buckwheat for 7 minutes until ready. Let weight loss and removal of excess uids from the body. This is why the cool and remove the buckwheat from the buckwheat diet is so popular. packet. 2. Heat the oven to 200°С. Cut the vegetables into large pieces, sprinkle with 160 g of Makfa buckwheat coriander, add salt and pepper, sprinkle (2 boiling bags) with olive oil and bake for 20 minutes. 1 red bell pepper 3. Ladle the buckwheat onto plates, add 1 yellow bell pepper baked vegetables, garnish with basil leaves 1 zucchini and serve. 4 tomatoes 2 tsp of dried coriander 2 tbsp of olive oil 4 sprigs of green basil salt pepper

40 Taste Eastern cuisine Buckwheat with Dates and Pistachios

Buckwheat is considered an equal 1. Cover the buckwheat with water, add substitute to meat since its proteins ras-el-hanut, salt and pepper and cook for contain nearly as many important 15-20 minutes until ready. Add the butter,

Commentary amino acids as animal products. the dates cut into quarters and let stand for 10 minutes. 2. Ladle the porridge into plates, sprinkle 200 g of packaged Makfa buckwheat with chopped nuts and serve. 1 tbsp of ras-el-hanut 2 tbsp of butter 50 g of dates 50 g of pistachios salt pepper

41 Taste Eastern cuisine Tabouleh with Buckwheat

Buckwheat is rich in iron and 1. Pour water in a saucepan, add a little therefore is good for people with salt and bring to a boil. Shake the packets low hemoglobin, as it helps form red with buckwheat and gently lower them blood cells. People with anemia must into the water. Reduce heat and cook the Commentary take 2 tbsp of buckwheat our daily, buckwheat for 7 minutes until ready. Let 4-5 times a day, before . cool, remove the buckwheat from the packets, place in a bowl. 2. Cut the onion and the cucumbers into 160 g of Makfa buckwheat cubes, tomatoes - into wedges, and chop (2 boiling bags) the parsley. Mix the vegetables and the 1 red onion greens with the buckwheat, sprinkle with 1 cucumber lemon juice, add cayenne and black pepper, 1 tomato salt and mix. some parsley 3. Sprinkle with cedar nuts and lemon zest 3 tbsp of lemon juice and serve. 1/2 tsp of cayenne pepper 1 tsp of ground lemon zest 50 g of cedar nuts salt pepper

42 Taste Eastern cuisine Buckwheat and Lentil Soup

Buckwheat increases the content 1. Cook the lentils in 850 ml of water for of dopamine, the hormone that 10 minutes. Add the buckwheat and cook positively inuences motivation and for 10 more minutes. Commentary the level of activity. 2. Peel the carrots and onion, chop the onion and cube the carrots. 3. Heat the vegetable oil in a sauce pan 120 g of lentils and fry the vegetables for 4-5 minutes. 120 g of packaged Makfa buckwheat Add to the soup with the bay leaf and the 1 onion coriander and cook for 15 minutes. Add 1 carrot halved tomatoes, salt and pepper 2 tbsp of vegetable oil 5 minutes before the end of cooking. 2 bay leaves 4. Decorate with leaves of cilantro and 1/2 tsp of dried coriander serve. 8 small plum tomatoes 4 sprigs of cilantro salt freshly ground black pepper

43 Taste Eastern cuisine Chicken in Orange Marinade with Buckwheat

Buckwheat is recommended for 1. Peel the garlic and mince it. Grate the children because it facilitates zest o two oranges, juice all three of the mental and physical development oranges. Combine the garlic, the juice and of babies. This product is also good the zest, the vegetable oil, salt and pepper

Commentary for older people: buckwheat helps in a bowl. prevent aterosclerosis, arthritis and 2. Cut the chicken into large pieces, place rheumatism. them in a packet, pour over with the marinade and refrigerate for 3 minutes. 3 cloves of garlic 3. Heat theoven to180 °С. Cut the 3 oranges eggplants into circles and place them on 5 tbsp of vegetable oil the baking sheet. Add the chicken on top. 1 chicken Cover with the marinade and bake for 2 eggplants 35-40 minutes. 500 g of packaged Makfa 4. Add water and salt to the buckwheat, buckwheat and cook for 15-20 minutes until the 1/2 tsp of freshly ground buckwheat is ready. black pepper 5. Place the buckwheat on the plate, ladle salt the eggplants on top, then add the chicken and serve.

44 Taste Eastern cuisine Beef and Buckwheat Noisettes

Buckwheat is excellent for people 1. Add water and salt to the buckwheat, with diabetes and overweight people. and cook for 10 minutes until the This grain can replace bread and buckwheat is half-ready.

Commentary potatoes which are counter-indicated 2. Peel and cube the carrot, the pepper and to people with such conditions. one onion for the sauce. Heat the vegetable oil in a sauce pan and fry the vegetables for 100 g of packaged Makfa buckwheat 3-4, stirring occasionally. Add the tomato 2 carrots paste and the broth and cook for 2 more 1 bell pepper minutes. 2 onions 3. Peel and chop the garlic and the 2 tbsp of vegetable oil for frying remaining onion and add to the ground 2 tbsp of tomato paste meat with the buckwheat. Add salt and 1 liter of beef broth pepper, and mix. 3 cloves of garlic 4. Form noisettes from the mixture and 500 g of ground beef place them in the sauce. Add the bay leaves 2 bay leaves and the jeera. Cook on low heat for 30 1/2 tsp of jeera (cumin) minutes. salt 5. Serve the noisettes with the tomato pepper sauce.

45 Taste Eastern cuisine Mutton Kebabs with Buckwheat

Buckwheat is a very valuable food 1. Grind the mutton and the fat in a meat product because it contains a wealth grinder. Add the chopped onion, the nely of useful nutrients and has no chopped chili pepper and spices, salt and Commentary counterindications. mix. Cover the bowl with the meat with lm and refrigerate for 30 minutes. 2. Soak wood skewers in water for 15-20 500 g of mutton minutes. Form oblong cutlets and place 100 g of broadtail fat them on skewers, shaping luleh-kebabs. 3 onions Press the ends of the ground meat to the 1 chili pepper skewer rmly. 1/2 tsp of jeera (cumin) 3. Place the skewers on the baking sheet 1 tsp of ground coriander basted with vegetable oil and bake for 20- 1/2 tsp of black pepper 25 minutes at 200°С until golden. 2 tbsp of vegetable oil 4. Add water and salt to the buckwheat, 200 g of packaged Makfa and cook for 15-20 minutes until the buckwheat buckwheat is ready. salt 5. Serve the kebabs with buckwheat on the side. You can also serve a vegetable salad and at bread on the side.

46 Taste Eastern cuisine Arab Kebab with Buckwheat

Flavonoids in buckwheat prevent 1. Peel and chop the garlic; combine the tumors from growing. This is garlic, the vegetable oil, the lemon juice, especially important in today”s the tomato paste, all spices and salt in a

Commentary environmental situation. bowl. 2. Cut the meat into small cubes and place it in the marinade. Refrigerate for 4-6 hours 1 clove of garlic 3. Soak wood skewers in water and form 1 tbsp of vegetable oil kebabs. Grill the kebabs in the oven for 1 tbsp of lemon juice 7-10 minutes at 200–210°С. 1 tbsp of tomato paste 4. Pour water in a saucepan, add a little 1/4 tsp of jeera (cumin) salt and bring to a boil. Shake the packets 1/4 tsp of ground chili pepper with buckwheat and gently lower them 1 kg of chicken into the water. Reduce heat and cook the 160 g of Makfa buckwheat buckwheat for 7 minutes until ready. Let (2 boiling bags) cool and remove the buckwheat from the 4 sprigs of dill packet. 4 thin Armenian atcakes (lavash) 5. Serve the chicken kebab on a at cake to salt keep it warm, with buckwheat sprinkled with chopped dill on the side.

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