Don't panic Fodmappers! If you haven't already discovered Buckwheat I have a surprise in store for you. Buckwheat isn't wheat - which means you can eat it as part of a low-FODMAP diet.
Buckwheat is something which is called a 'pseudocereal' (1) because, though it isn't a grass (which wheat is) it can be used in much the same way as grains which are. Buckwheat flour can be made into bread, pastry or pancakes (though when making pancakes remember to use a lactose-free milk) or bought as pasta or noodles. The grains can be toasted and then cooked in twice the volume of water (one cup of grains to two cups or water) to make a nice and nutty change from rice. Alternatively they can be sprouted in just a few days and added to salads, breads or breakfast cereals.
Sprouting Buckwheat couldn't be easier. Of all the grains I've sprouted over the years, this is definitely one of the quickest to grow. I use the Bio-Snacky jar but you could also use an ordinary large jar and a piece of muslin. Simply put a couple of tablespoons of grains into the jar, rinse well, soak for about 30 mins and then strain. Rinse and strain twice daily until the grains develop little tails - which in warm weather might be as quickly as 2 days.
Alternatively you could just use a sieve, like this guy does here. Take it away chef!
If you're still not convinced you might be interested to know that Buckwheat is incredibly good for you! (2) It is high in zinc, copper, potassium and manganese and also high in protein. Protein can be a bit of a challenge for vegetarian and vegan fodmappers as many of the usual sources (such as lentils, chick peas, soya and tvp) are high-fodmap and therefore to be avoided. Buckwheat can replace some of the lost protein. It is also a good source of soluble fibre.
As you can see from the sneaky peek into my kitchen above, I've rather taken to Buckwheat. You might even notice that the label on the taller jar reads 'Buckwheat - Yum'. To be honest, unless it's toasted it doesn't have a strong taste at all, which means it will pretty much go with anything you fancy. Right now I fancy cake. I found this recipe on 'A Clean Bake'. Mmmm - Buckwheat cup-cakes. Got to try that.
'Til next time Fodmappers.