You've heard of buckwheat pancakes, but have you tried buckwheat noodles? How about buckwheat groats, the seed of the buckwheat plant, tossed into a healthy and satisfying salad? This stellar seed is rich in fiber and minerals, and contains all the essential amino acids, making it an excellent source of vegetable protein. It's also gluten-free, a boon to those with celiac disease.

Buckwheat is, apart from the flour used in buckwheat pancakes, largely ignored in Western cookery, whereas in other world cuisines such as the Korean and Japanese cuisines, it has long been a staple. And with the Japanese boasting the longest life expectancies in the world, the rest of us might do well to sit up and pay attention to the benefits of this humble seed.

The buckwheat seed not only contains all the essential amino acids our bodies cannot synthesize on their own, they are also rich in rutin and tannins, important antioxidants that may help reduce our risk of heart disease and cancer. Buckwheat is also rich in minerals, including manganese, copper, magnesium, phosphorus, potassium, iron, zinc and selenium (Nutritiondata.com). It is also a good source of dietary fiber.

Buckwheat is consumed in three major forms. Buckwheat flour is ground from the white endosperm of the seed, which contains mainly starch, though some flour may also contain some of the hull, which shows up as dark flecks in the flour. It can be used in pancakes, such as traditional Russian blinis, or as a complement to gluten-free baking mix for people who cannot digest gluten.

Buckwheat noodles are especially popular in Asia. This product is commonly known under its Japanese name, soba. Soba is made with buckwheat flour, though wheat flour is often included as well. However, gluten-free buckwheat noodles do exist and are available at health-food stores or some Asian markets. When buying buckwheat noodles, look for noodles that have visible flecks of the buckwheat hull, which will be higher in fiber. Cook the noodles with an Asian soup or dressing, or use them as you would use pasta in non-Asian dishes.

Buckwheat whole-seed groats are used in some cuisines as a porridge or pilaf-type dish. Cook them as you would barley or bulgur wheat, and toss them in a salad.

For those of us trying to cut down on refined flour, buckwheat may be a good, nutritionally-dense choice.

Bon Appetit Magazine has a good selection of buckwheat recipes.

Although buckwheat is commonly used as a gluten-free option for those with celiac disease, be aware it can be a potent allergen, especially among Asian populations where consumption of buckwheat is more common. Buckwheat allergy among non-Asian populations is rare.