Buckwheat Risotto with Winter Vegetables and Field Mushrooms

THE POWER OF FOOD - BUCKWHEAT 

Because of its name Buckwheat is often mistaken for wheat and containing Gluten. But it is not a type of wheat. So its a great source of energy for Coeliacs and everyone. It’s not even a grain but rather a seed that’s harvested from a flowering plant related to rhubarb. Which ancient wisdom tells us it is a powerful medicine, as seeds are the beginning of life and therefore life at its most powerful and nutritious.

What is it good for? 

The pyramid-shaped kernels are similar to grains from both a culinary and nutritional perspective. Buckwheat is gluten-free, rich in fibre and several minerals. It contains high levels of rutin, a compound also found in apples and citrus fruits that may make blood vessels stronger and more flexible. Buckwheat has a powerful antioxidant profile, better than that of many common cereal grains like oats or wheat. Several studies suggest that eating buckwheat may help lower cholesterol levels and keep blood sugar levels in check. It is rich in heart-healthy nutrients, including magnesium and fibre. All I know is i feel good when I eat it my body feel nourishes and I have energy.

One cup, or 168 grams (g), of roasted, cooked buckwheat groats (hulled seeds) the following nutrients:

• 5.68 g of protein
• 1.04 g of fat
• 33.5 g of carbohydrate
• 4.5 g of fiber
• 148 milligrams (mg) of potassium
• 118 mg of phosphorous
• 86 mg of magnesium
• 12 mg of calcium
• 1.34 mg of iron

Buckwheat also contains vitamins including:

• thiamin
• riboflavin
• niacin
• folate
• vitamin K
• vitamin B-6

What do we use it for? 

You may be familiar with buckwheat flour, which is sometimes added to pancakes or waffles. Buckwheat crepes made in the Brittany region of France are called galettes. In Asian countries, noodles made from buckwheat flour (such as Japanese soba) are popular. Whole, toasted buckwheat is typically soaked and simmered into a porridge known as kasha, a staple in Russia and other Eastern European countries. At The Jolly Trolly (our regenerative Heathy food truck) and at our retreats and supper clubs Buckwheat is often the star of the show from burgers to breads and cakes and our current favourite risotto. I love it and so do our community. It has been a big part of my healing journey. 

Our Favourite Autumn/Winter Seasonal Recipe 

Buckwheat Risotto with Winter Vegetables and Field Mushrooms 

Ingredients - It is best to use organic or regenerative produce if you can if you can only use a few organic things choose organic buckwheat and Cavalo Nero. 

Risotto Ingredients

6 tbs Twofields or other single origin olive oil

3 Medium red onions, sliced

3 cloves garlic, chopped

2 heaped tbs dried organic oregano

A good hand full of fresh sage leaves roughly chopped

A bunch of Cavalo Nero or other seasonal greens roughly chopped

400g uncooked buckwheat

200 - 300 ml bone or vegetable broth (see our recipe for this here)

300 - 400ml hot water

150g of fresh soft sheep or goats cheese or 50g Nutritional Yeast to taste

150g mushrooms, woodland mushrooms 

Pinch of salt and black pepper, to taste

1 lemon - I love lemon so sometimes add the juice of two lemons and the rind of one but just do as you feel you need

Toppings 

1 x Small Seasonal Squash

A hand full Pine Kernels 

Pinch of salt and black pepper, to taste

2 tbs of olive oil 

200 g woodland mushrooms I like to use Oyster Mushrooms and porcini sliced long ways so you can see the shape.

A hand full of fresh Sage 

Fresh Thyme

4 garlic cloves

Method 

I am writing this for the fire as that is how I love to cook it. Not only does it add a beautiful subtle smokey flavour. It gives you 30 - 40 minutes of fire side connection reducing your cortisol and adrenaline levels and helping your body prepare to digest. You can cook it the same way on the hob you just need a heavy bottomed ideally cast Iron pan. 

We stock the Dutch Oven used here. It is made from Cast Iron which means there is no chemical transferred to the food like there is with regular aluminium or steel pans. These Dutch ovens are made in the UK and work on the fire, gas hob, electric hob or induction or in the oven and it will last you a long healthy life time. You can read more about them or purchase one here. 

Method: Light your fire in good time and let it settle as you need a medium heat use really goods sustainable charcoal if you want more control and a lovely smokey flavour, but kiln dried wood is also good. Our supplier list below will give you a good place to buy British sustainable fuels. 

Heat the pan with a couple of table spoons of olive oil. As soon as the oil starts to bubble add the sliced red onion and move the fire to the sides of the pan as it should be hot enough with residual heat to keep cooking, if you are using a good pan. You just need to keep moving the fire around to maintain a constant medium heat. This is the fun of fire cooking the connection you have to the food and the ritual of the cooking of it. If you are using a hob get the pan hot then turn it down to a medium heat when you have added the onion. 

On the hob heat the pan to a medium heat add olive oil and as soon as the oil starts to bubble add the slices red onion, turn down the heat to a medium heat and slowly cook the onions over a medium head stirring occasionally until the onions become translucent and release a good amount of liquid this is where the inulin is which is really good for you! 

When the onion is soft add the buckwheat and stir to coat in the onion juice and fry a little in the juices add oregano and stir then add the broth or veg stock and slowly add the mixture to the pan stirring the Buckwheat throughly every few minutes and adding more water as it needs it allowing it to simmer in between stirs. 

You may need to adjust the liquid quantity as different brands will use different amounts, organic buckwheat will use less as it is not as tough in the shell. You want and slight crunch so after about 10 minutes add  the chopped mushrooms and the roughly chopped Cavalo Nero. Do not add salt to the risotto until the risotto is cooked as it may change the way the buckwheat cooks.

Meanwhile chop the squash into inch long pieces leaving the skin on and the seeds in, these are so often removed but actually contain a lot of the plants most potent nutrients and medicine and are super delicious and add texture to the dish. 

Add these to a hot pan with olive oil skin side down , Roughly chopped sage , Three or Four crushed garlic clothes with the skin on some thyme and cook. When the skin is cooked and has colour agitate the pan to get some colour and cook the flesh. 

Add the whole Woodland mushrooms (oyster and sliced porcini) to this pan when the squash is almost cooked. If making this in the kitchen you can cook the squash in the oven at 180 degrees for 30 minutes and fry of the mushrooms in a pan adding all the same ingredients. 

Towards the end of cooking the Squash and Mushroom add a squeeze of lemon and the  toasted pine nuts to soak up all the flavours. 

Once everything is cooked the risotto should be soft but still with a bite to it , I don’t like it over cooked. Add roughly chopped sage , the lemon juice and lemon rind and cook for a few more minutes then remove from the heat and stir in the cheese or nutritional yeast to taste , salt and pepper. As you plate up place the risotto on the plate then add the squash, pan fried mushrooms garlic and toasted pine kernels.

Add a sprinkle of roughly chopped sage and serve whilst hot. 

Delicious ! 

Don't forget to take your time enjoy the slow appreciation of the food , the hands the grew it, cooked it and your own hands eating it! 

Check out our sustainable fuel suppliers Whittle and Flame Charcoal & Certainly Wood 

If you would like to gift yourelf the perfect pan you can buy it here! 

Love Kale and Fire to you 

Polly 

Thank you for reading the Jolly Journal - I really appreciate your interest and hope it's of value to you. I am dyslexic and for years this stopped me writing because of the fear of getting it wrong. Now I am embracing my fear so I appreciate your understanding if you see a mistake I have missed. Thank you! - Polly x

Photography by the wonderful Heather Birine

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