3 Gluten-Free, Blood Sugar Lowering Recipes Starring One Superfood

So what is this Superfood star?

If it’s gluten-free, you’ve probably guessed it’s a grain. You could always cheat and look in The Full Plate Diet book to see what it is. But we actually feature six gluten-free grains. Hah! Gotcha. So here’s a few more clues.

Why does it lower blood sugar?

Because it’s low-fat, fiber-rich and one of the best sources of protein in the plant kingdom, providing nice levels of all eight essential amino acids.

It’s the low-fat, fiber- and protein-rich trio that’s the winning combo for better blood sugar control.

Have you figured it out yet?

Here are the blood-sugar lowering recipes

In order to help you achieve better blood sugar readings after breakfast, try Cream of Buckwheat in place of Cream of Wheat or Cream of Rice, both of which spike your blood sugar.

Mystery solved. The uncommon Full Plate Superfood is buckwheat, specifically buckwheat groats. Buckwheat what? Groats. The word literally means “a hulled seed.”

Another breakfast winner for lower blood sugar is Great Groats and Oats, shorthand for buckwheat groats and steel-cut oats. Try it in place of cooked oatmeal made from quick oats, which tends to spike sugars.

At lunch or dinner, replace blood-sugar spiking potatoes or rice with Quick & Easy Buckwheat Pilaf.

Cream of Buckwheat

Makes: 3 servings

  • ½ cup buckwheat groats
  • 1 cup coconut milk, or milk of your choice
  • 1 cup water
  • ¼ teaspoon salt
  • 2 teaspoons vanilla, or flavoring of your choice
  • 2 tablespoons maple syrup, honey, or sweetener of your choice

Grind buckwheat groats into a coarse flour in a blender or coffee grinder. Whisk together ground groats and remaining ingredients in a saucepan and bring to a boil. Reduce heat and simmer, stirring constantly with a whisk,* until thickened, about 10 minutes. Enjoy topped with your favorite fruit, nuts and/or seeds.

Serving size: ¾ cup | Calories: 170 | Dietary fiber: 2g

*It’s important to stir with a whisk to keep out the lumps.

Great Groats and Oats

From The 30-Day Diabetes Miracle Cookbook

Yield: 3 servings

  • ½ cup buckwheat groats
  • ½ cup steel-cut oats
  • ¼ teaspoon salt
  • 2 ½ cups water

Stir together all ingredients in a medium saucepan and bring to a boil. Reduce the heat, cover and simmer, stirring occasionally, until the water is absorbed, about 20 minutes. Alternatively, you can put all ingredients in a small crock pot the night before, stir them together, set the crock pot on LOW, cover and cook all night. Enjoy topped with your favorite fruit, nuts and/or seeds.

Serving size: 1 cup | Calories: 226 | Dietary fiber: 6 grams

Quick & Easy Buckwheat Pilaf

This has an unique earthy, woodsy flavor

Yield: 5 servings

  • 1 cup buckwheat groats
  • 2 tablespoons olive oil
  • ½ cup chopped onions
  • 1 cup fresh sliced mushrooms
  • 1 garlic clove, pressed
  • 2 ½ cups water
  • 2 teaspoons onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon dried sage
  • 2 tablespoon nutritional yeast flakes (optional)
  • 2 teaspoons dried parsley
  • ¾ teaspoon salt

In a medium saucepan, saute onions, mushrooms, garlic in olive oil until onions are translucent. Add remaining ingredients, stir together well, cover and bring to a boil. Reduce heat and continue cooking, stirring often, until water is absorbed, about 15 minutes. Remove from heat and let sit covered for five minutes. Delicious topped with sun-dried tomatoes.

Serving size: ¾ cup | Calories: 190 | Dietary fiber: 4g

By the way…

Buckwheat is not wheat, nor is it related to wheat. In fact, it isn’t really a grain; it’s a pseudo grain, if you will. That’s because this triangular-shaped seed actually comes from a bush-like plant in the rhubarb family.

A bit of trivia for your next dinner party

The name buckwheat is supposedly derived from the Dutch word bockweit, which means “beech wheat,” reflecting buckwheat’s beechnut-like shape and its wheat-like characteristics.



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