Forget the misleading name, Buckwheat is a grain which is actually wheat and gluten free. It’s also rich in protein, minerals, bioflavonoids and fibre.
Buckwheat is full of vitamin B1, the same B1 content of brown rice, twice the amount found in wheat. B1 is important for energy production and metabolism, it’s essential for unlocking the energy in the carbohydrates we consume. It’s also important for supporting the nervous system. Buckwheat noodles are also high in zinc which is really important for your immune system. Being gluten free they won’t be inflammatory.
You can serve buckwheat soba noodles* in a hot broth soup (see below recipe) which will be full of nutrients if you add chicken, green leafy vegetables, garlic, carrots, fresh herbs and perhaps some chilli before serving.
Leafy green vegetables such as spinach are full of vitamin A, vitamins C, chlorophyll, antioxidants and essential fatty acids. These protect and strengthen the immune system. Garlic has sulfur rich molecules (allyl compounds) which work on immune pathways through its antibacterial, antifungal, antiviral and anti-carcinogenic properties. Carrots are high in Vitamin A, great for the immune system. Ginger is anti-inflammatory and also great for immunity. Parsley is full of vitamins C, B 12, K and A, so it’s great for your immune system, nervous system and to help flush out your kidneys. Coriander is great for antioxidants, vitamins C, A and E (immunity) and fibre.
- 6 oz. soba noodles (alternative is rice noodles for another gluten free option although low nutrient)
- 500g chicken thighs (bone and fat removed)
- 1 medium onion (chopped)
- 3 cups water
- 3 baby bok choy (separated, washed, and cut in half long ways)
- 1 teaspoon sea salt
- 3 Tablespoons tamari sauce (substitute with Soy Sauce)
- 2 medium carrots (thin sliced)
- 4 cloves of garlic (chopped)
- 1 big handful of fresh parsley and coriander
- 1 inch fresh ginger, grated
- chilli flakes optional
- sliced mushroom optional
- In a slow cooker, add all ingredients except the Green leafy veg and Soba Noodles.
- Set for 8 hours on medium to high heat
- 4 minutes before serving, pop some soba noodles into a pot of boiling water and add chopped green leafy veg such as bok choy to the slow cooker.
- When Soba noodles are soft, Rinse and add portion to each bowl along with the soup broth. Do not over soak soba noodles or they will lose their consistency and flavour.
* Note on Buckwheat Soba Noodles. Many supermarket brands are called ‘buckwheat soba noodles’ but in fact contain just 20-40% buckwheat and are not gluten free. Japanese stores or supermarkets or Health food stores often stock 100% buckwheat soba noodles. Stored correctly they will keep for a long time. Place them in an airtight plastic container. Store the container in a cool, dark place with other dried food. Do not refrigerate the container.