I prepared a bowl of buckwheat for breakfast this morning. I was just tracking my nutrition intake for today. Here is what I discovered...
According to nutritiondata.self.com a cup of buckwheat (uncooked) contains
98% (393mg) of recommended magnesium,
93% (1.9mg)of recommended copper,
111% (2.2mg) of recommended manganese
59% (590mg)of phosphorus
22% (782mg) of potassium
27% (4.1mg)of recommended zinc
21% (3.7mg) of recommended Iron
According to this article at https://www.eatthismuch.com/food/nutrition/buckwheat-groats,4778/ cooked buckwheat contains the following nutrients and more...
Fibre - 4.5g
Protein - 5.7g
Iron - 1.3mg
Magnesium - 85.7mg which is 25% of daily requirement.
As you can see above it is rich in some of the important trace minerals our body requires. A cup of dry buckwheat yields 2 cups of cooked. So eating 3 1/2 cups per day of cooked buckwheat will give you your daily requirement of Magnesium.
So I am sharing this recipe of Buckwheat cereal today...You can eat this any time of day...
1 cup of buckwheat
4 small onions or 1 large onion
1 medium potato
1/2 of one carrot
you can also add one chopped celery stick if you wish.
Green chillies - 1 jalapeno pepper or 3 green chillies of another variety
Ginger - 5 to 7 grams
Heat some oil (about 4 tbsp).
Heat some oil (about 4 tbsp).
Take it off the heat until the popping stops just so the mustard seeds don't burn.
Then add diced onions, potatoes, celery and carrot. Put the wok back on the heat.
Add some crushed ginger and green chillies.
After stirfrying for a couple of minutes. Add water (about 3 cups). 
After the water comes to a boil add buckwheat. Add some salt to taste. Cook on medium heat (you may close the pot with a lid) until all the water evaporates.
Turn off stove and add some turmeric powder (1/2 tsp) & some ghee (4 tsp). Mix well and serve in bowls.
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