About Buckwheat 36 Resipes: Russian Cuisine Basis of Healthy Nutrition European Cuisine Asian Cuisine Eastern Cuisine

All about bucKwheat 36 resipes: Russian cuisine Basis of healthy nutrition European cuisine 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 Vegetables and Mushrooms .......................................... 11 Buckwheat Krupeniki with Cottage Cheese and Zucchini ........................ 12 Carp Stuffed with Buckwheat .................................................................. 13 Buckwheat porridge 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 Sauce with Buckwheat ............... 30 Larb Thai Salad ............................................................................. 31 Buckwheat Cooked the Asian Way ............................................... 32 Stir-Fry with Buckwheat and Pork ............................................... 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 Beef and Buckwheat Noisettes ..................................................... 45 Mutton Kebabs with Buckwheat .................................................. 46 Arab Kebab 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 scientic 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 Benets 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 signicant 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 food 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%, vegetable 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 signicant increase in volume (4.5 to 5.7 times) in the process of cooking 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 deciency 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 deciency 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 species its ability to remove radionuclides from the body. Buckwheat is irreplaceable in nutrition of athletes and people engaged in heavy

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