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Buck Wheat Pilaf

This is a great recipe using a different non-starchy Carbohydrate called Buckwheat. While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel. Stick to your portion control guide.

 Best Before 3pm

Ingredients

  • 1 cup Buckwheat
  • 1 chopped Onion
  • 1 sliced Carrot
  • 1 sliced Zucchini
  • 1 cup mixed diced vegetables (Broccoli, Cauliflower, Silverbeet etc.)
  • 1 can peeled tomatoes
  • 3 tblspn Tomato Paste
  • 2 cups Water
  • 1-2 tblspn Salt
  • 1 tspn Asafetida
  • 1 tblspn Basil
  • 1 tblspn Sugar (swap with equivalent natural sweetener alternative)
  • A little Sunflower/Olive Oil/Ghee

Author: This recipe is brought to you by Nikki Martin, personal trainer and nutritional advisor. For more recipes visit www.nikkimartin.co.nz. Nikki is a LivFit provider at the Olympic Fitness Centre and Pools in Newmarket.

Instructions

Like all grains, buckwheat should be rinsed thoroughly under running water before cooking, and any dirt or debris should be removed.

  1. Roast the Buckwheat for one minute in a lightly oiled (Ghee/Sunflower Oil is suggested) large pot.
  2. Add Onion, Carrot, Zucchini, diced vegetables & sauté for another minute or so.
  3. Add Tomato Paste, Water, Salt, Asafetida, Basil and sweetener.
  4. Lower heat and simmer for 30 minutes until grain is full and tender.

Serves 4-6.

LivFit Functional Facts:

Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge. While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens.

 

LivFit:Lean Tick Info:

Less than 3g Saturated Fat per 100g
No added salt (low sodium)
No added sugar (low sugar)
Gives 2 serves vegetables/fruit
No white flour products
 

Doesn’t provide protein tick – so combine with a protein source.
 

For your no sugar tick – ensure you use a high quality natural sweetener in place of the sugar.
 
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