I Tried Himalayan Tartary Buckwheat Flour — Here's Why It Deserves A Place In Your Pantry

At mindbodygreen, we're always keeping our eyes peeled for the latest super-nutritious ingredient to add to our repertoire. Fortunately, we work with so many knowledgeable experts who are always at the cutting edge of innovations and discoveries in the nutrition world, such as Jeffrey Bland, Ph.D., the founder of Big Bold Health who is fondly known as the "Father of Functional Medicine."

Himalayan tartary buckwheat (or HTB, for short) is a sibling of the buckwheat plant. Contrary to what the name may imply, this crop is a seed, not a grain—and, interestingly enough, it's closer to the rhubarb and sorrel family of vegetables than wheat. As such, it's gluten-free, rich in phytonutrients, and contains a variety of vitamins and minerals. "It's high in complete proteins, and it's high in prebiotic fiber, for a healthy microbiome," Bland tells mindbodygreen. In fact, it has twice as much protein as quinoa.

Where HTB is particularly unique, however, is its resilience and ability to grow amid challenging circumstances. "Himalayan Tartary buckwheat goes back centuries in the Chinese diet," says Bland. "It's a plant that survived despite the harsh growing conditions of its Himalayan mountain valleys. It survived by producing a portfolio of unique compounds that became the stress-fighting immune system of the plant itself."

As mentioned, HTB is packed with all kinds of crucial nutrients. This includes magnesium; B vitamins, including B1, B2, and B6; and zinc.

After hearing Bland speak so highly of Himalayan tartary buckwheat and reading some of the research supporting this unique nutrient powerhouse3, I was very eager to give it a try. So when Bland's team at Big Bold Health sent a sample of their new Himalayan Tartary Buckwheat Super Nutrition Flour—I couldn't wait to start cooking with it.

This small-batch artisanal flour is milled and packaged in upstate New York, and it's the world's first-ever certified organic, U.S.-grown harvest of Himalayan tartary buckwheat. As mentioned, part of the reason this buckwheat is so abundant in nutrients is due to its harsh growing conditions—which is why Big Bold Health strategically worked with a co-op of farmers based in northern regions, where it gets very cold.

After the 2-pound bags of this unique flour arrived at my door—packaged oh-so-nicely and sealed with a tight weave of red string—I quickly looked into different ways to use this novel ingredient. The Big Bold Health team sent me an array of delicious-sounding recipes, and I opted for buckwheat pancakes (from Mark Hyman, M.D.) as my first trial run. These easy-to-make pancakes were filled with some of my favorite ingredients and spices—plus, I loved topping them with berries and a drizzle of nut butter for extra flavor, texture, and nutrients. I also tried out a recipe for almond and tartary buckwheat muffins, an awesome meal-prep option that left me with nutritious snacks for days.

The verdict: Both of these healthy dishes were very tasty, and I would absolutely make them again. They had a rich, hearty flavor—and were fantastic meals to start the day or get a little boost of nutrition midafternoon. As someone who is acutely aware of how certain foods affect my energy levels, focus, and overall sense of well-being—I was very impressed by how satiated I felt for hours after noshing on these recipes, without those nasty feelings of a blood sugar spike or crash.

Unlike some gluten-free flours that get really dense in baking projects, the HTB flour maintained a light, fluffy texture in these classic dishes. Plus, the pancakes in particular had a gorgeous deep maroon hue that added a bit of visual joy to the whole experience. It's worth noting that both of these recipes use a combination of almond flour and Himalayan tartary buckwheat, to balance out the slight bitterness of the HTB flour.