Buckwheat Honey: Usage, Nutritional Value, Benefits and Recipes

Buckwheat Honey: Usage, Nutritional Value, Benefits and Recipes

I’m quite sure you’ve heard of Buckwheat Honey and also had Buckwheat pancakes at some point in time. 

But have you ever wondered what Buckwheat actually is?

If your answer is “wheat”, you’re wrong but don’t beat yourself up because most people don’t have a clue about what it is either.

Just because it has “wheat” in its name, it is commonly associated with a type of grain.

When in fact, it is a fruit seed which grows on a plant and that is generally eaten as a grain.

In other words, it is a “pseudocereal” i.e. one of a group of unrelated foods that comprise of chia or quinoa.

They are named on the fact that they can be either used as flour or cereals.

Truthfully, Buckwheat plant is related to sorrel and rhubarb.

As much as all this is interesting, none of this actually matters when it comes to Buckwheat Honey.

The honey which is produced from the nectar of a buckwheat plant is unique, delicious and is extremely good for you.


Understanding Buckwheat Honey

A bee on a flower.

Highly nutritious in nature, this honey is made from Buckwheat flowers which are tiny and thus, bees have to work harder to extract the nectar.

Usually, when you grab a jar of honey, you expect it to be light amber and sweet-tasting but that’s not the case here.

Buckwheat Honey, on the other hand, has a strong flavour and its colour ranges between purple to black, sometimes even with a hint of red.

The reason behind this is that most of the buckwheat flowers are darker in colour resulting in dark coloured honey. 

Buckwheat is most commonly found in countries like China, Russia, and a lot of Canadian provinces and European nations.

Talking about the USA, it’s cultivated by beekeepers residing in Minnesota, Ohio and New York.

The taste of this honey varies from the place its sourced from.

Its taste ranges between bitter and grassy to a musty aftertaste. However, most jars have a strong and clean taste. 

Even though it’s not rare, its production is quite limited unlike, say, Clover because Buckwheat has a shorter flowering season. 

In short, Buckwheat honey is a connoisseur’s honey and it’s not for everyone.

Connoisseur’s highly value its strong nutty flavour and its associated health benefits. 


Usage in the Kitchen and Diet

Buckwheat Honey: Usage, Nutritional Value, Benefits and Recipes

Buckwheat honey can be paired with a lot of foods.

It’s thick texture and distinct taste makes it a good substitute for maple syrup.

It can be used to drizzle on warm French toasts or pancakes.

Moreover, it tastes great when included in barbecue sauces and marinades. 

Apart from this, it has a wonderful tangy counterpoint when added to sweet desserts such as frozen yoghurt and ice cream.

Also, it transforms the usual bread and biscuits. 

As if this wasn’t enough, it’s known to stand up to the strong flavours of cheeses such as blue or goat cheese. It is also used by many breweries to make mead or beer.


Nutritional Value

Buckwheat Honey: Usage, Nutritional Value, Benefits and Recipes

Like most kinds of honey, the nutritional value provided by Buckwheat honey is little.

Even though it’s gluten-free, its carb-heavy.

On the bright side, it contains a higher amount of copper, zinc, magnesium and iron than other kinds of honey. 

It is a healthier alternative to sugar but contains a high amount of calories and carbs so it should be consumed in moderation. 

Its unique flavour attracts a lot of food lovers and they enjoy eating it straight from the jar.

The real benefits are health-related and we will take a look at that now.


Health Benefits (According to Researchers)

Many studies have shown the health befits associated with Buckwheat Honey and they are as follows:


Soothes Coughs

Children that have respiratory infections or colds are prone to fits of nighttime coughs.

According to this study, Buckwheat honey is found to be more effective than OTC cough medicines. 


Reduces Cholesterol 

Another research has shown that Buckwheat Honey helps in the reduction of cholesterol levels in the blood.

This helps lower blood pressure and improving heart health. 


Reverses DNA Mutations

Some types of honey have found to help stop or reverse DNA mutations that cause cancer and other sicknesses. 


Skin Care

Buckwheat Honey: Usage, Nutritional Value, Benefits and Recipes

Honey is one of the most popularly used ingredients when it comes to DIY and home remedies dealing with skincare.

There are a lot of honey-based products available in the market today that help treats a variety of skin problems.

In general, it helps in keeping your skin supple and smooth while protecting your skin.

Fun fact: Create your own moisturizer by mixing honey and coconut oil using an electric mixture until it starts looking like whipped cream. 


Wound Care

Honey is used to treat wounds because it sucks the moisture out of the wounds and eliminates bacteria.

Since it is loaded with sugar and has low pH, it helps prevent microbes and other bacteria growing in the wound. 


Boosting Antioxidants

According to this study, adding Buckehwate Honey in a mixture of black tea boosts the level of antioxidants. 


Other Usages of Buckwheat Honey

The usage of Buckehwat honey depends on what you’re planning to treat. 

For instance, to treat a wound, directly apply the honey and cover it with some clean bandage. 

If using it as a general health supplement, take the raw honey and mix it into your favourite foods.

It is also a great all-natural sweetener for a variety of desserts and meals.

From oatmeal and pancakes waffles and baked goods, there are endless possibilities. 

From oatmeal and pancakes waffles and baked goods, there are endless possibilities. 

To treat sore throats or colds, you can either swallow the honey or mix some in warm herbal teas.

When treating a child with cold, the American Academy of Physicians recommend one dose of Buckwheat Honey in the following amounts:

For children of the age of 2-5, 2.5 mL, for children of the age of 6-11, 5 mL and for the children of the age of 12-18, 10 mL.

Please note that Buckwheat Honey (or any other type of honey) should not be given to infants since it contains bacteria that might be harmful to newborns. 


Buckwheat Honey Recipes


1. Buckwheat Honey Hot Toddy

Buckwheat Honey Hot Toddy


2 cinnamon sticks

2 orange wedges

¾ cup boiling water

1 tbsp buckwheat honey

2 ounces Kentucky bourbon



  1. Stir the water and honey together until honey is completely dissolved. Stir in the bourbon.
  2. Divide the orange peels and cinnamon sticks between two glasses. Top with bourbon mixture and serve. 
  3. This will help in soothing a cold or the flu and help you sleep through the cold night. 


2. Pumpkin Spice Smoothie

Pumpkin Spice Smoothie


1 tsp pumpkin spice

2 tsp buckwheat honey

2 tsp almond butter

2/4 cup almond milk (unsweetened)

½ cup canned pumpkin

1 banana (frozen)



Mix all the ingredients in an electric blender and mix until smooth. Serve immediately. 


3. Wasa Crackers


1 packet Wasa crackers 

100 g Ricotta Salata cheese

2 tsp almond butter

3 tsp buckwheat honey



  1. Lay out all the crackers in a plate. Slice the cheese and layer them on top of the crackers.
  2. Drizzle almond butter and honey on the top. Serve immediately.


4. Buckwheat Honey and Greek Yoghurt Breakfast Bowl


2 oz chia seeds

½ oz raw Buckwheat Honey

1 oz bee pollen

2 oz blackberries

2 oz raspberries

8 oz greek yoghurt



  1. In a bowl, add the greek yoghurt. 
  2. Next, start arranging the blackberries from one end of the bowl. Repeat with the raspberries. 
  3. Sprinkle the bee pollen and chia seeds before drizzling the honey. 


5. Spiced Cookies

Spiced Cookies


½ cup raw cane sugar

1 cup whole wheat flour

½ tsp Kosher salt

½ tsp allspice, ground

1 cup all-purpose flour

½ tsp cardamom, ground

1 tsp ginger, ground

½ tsp nutmeg, ground

½ tsp cloves, ground

2 ½ tsp baking soda

1 large egg

¼ cup buckwheat honey

1 cup light brown sugar

1 ½ stick unsalted butter, softened



  1. Preheat the oven to 175°C. Line 2 baking sheets using parchment paper.
  2. In a bowl, mix buckwheat honey, brown sugar and butter. Add the egg and continue to mix. Toss in the salt, allspice, cardamom, ginger, nutmeg, cloves and baking soda. Add the whole wheat flour and all-purpose flour and mix again. 
  3. Add the raw cane sugar in another bowl.
  4. Use a small cookie scoop to form about 40 balls of dough. You can also use a spoon to measure the scoops and then roll them using your hands. Roll the balls in cane sugar before placing them on the baking sheets. Place them at least 2 inches apart so that the cookies have ample space to spread.
  5. Put the baking sheets in the preheated oven and let the cookies bake for 10 minutes or until they start cracking. Turn off the oven and remove the cookies. Allow the cookies to cool for a few minutes before transferring them to a wire rack. 
  6. Serve the cookies immediately or store them in an airtight container for 4 days or in the freezer for 6 months. 


6. Ginger and Buckwheat Honey Cookies

Ginger and Buckwheat Honey Cookies


3 ½ cups unbleached white flour

¾ tsp fresh ginger, grated

1 ¼ tsp cloves, ground

1 ¼ tsp cinnamon

2 large eggs

1 tsp salt

1 cup buckwheat honey

½ cup light brown sugar

¼ cup granulated sugar and a little more to dust

1 cup unsalted butter, softened



  1. In a bowl, cream together sugar and butter until fluffy and light. Gradually add honey and mix until smooth. Add the spices, salt and baking soda. Add one egg at a time, beating well. Mix until well combined. 
  2. Cover the bowl and place in the refrigerator for 60 minutes.
  3. Preheat the oven to 175°C. Line two baking sheets with parchment paper.
  4. Shape the dough into 11/2 inch balls. Roll the balls in sugar.
  5. Place the dough in the baking sheet (2 inches apart). Bake for about 10 minutes or until the cookies appear to be puffy and soft. If you wish to have crisp cookies, let them bake for another 2-3 minutes.
  6. Turn off the oven and remove the baking sheets. Transfer the cookies onto a wire rack and allow them to cool. 
  7. Serve the cookies immediately or store them in an airtight container for a few days. 


7. Coffee Oatmeal with Yoghurt, Blueberries and Buckwheat Honey


⅓ cup fresh blueberries

¼ cup yoghurt

2 tsp coconut, shaved

1 tsp almonds, sliced

2 tsp Buckwheat honey

1 packet plain oatmeal (instant)

½ cup milk

¼ cup black coffee



  1. Combine milk and coffee in a bowl. Boil in the microwave for about a minute. 
  2. In another bowl, combine shaved coconut, sliced almonds, honey and oatmeal. Pour the hot milk and coffee mixture and stir. Top with yoghurt and blueberries and drizzle more honey if you like. 

Tip: Get creative with the toppings. Don’t limit yourself to blueberries. Try raspberries, blackberries, etc. along with other nuts for a more wholesome meal!


8. Buckwheat Honey, Yoghurt and Summer Berry Fools

Buckwheat Honey, Yoghurt and Summer Berry Fools


1 tsp organic honey or granulated sugar

½ tsp vanilla extract

175 ml Greek yoghurt

2 tbsp Buckwheat honey

2 cups assorted summer berries i.e. huckleberries, strawberries, raspberries, blueberries and blackberries, rinsed and drained


To top the fools:

1 tsp pistachios (or other nuts), chopped

2 pinches bee pollen



In a bowl, add the assorted berries and drizzle them with honey. Mash into a chunky sauce and chill for 6-8 minutes. 

In another bowl, add sugar, vanilla seeds, yoghurt and cream. Whip until soft peaks begin to form. 

Take a glass bowl and add the cream and berries into alternate layers. Ensure that you begin and end the layers with cream. 

To serve, add bee pollen and drizzle buckwheat honey and a generous dusting of pistachios or other nuts. 


9. Buckwheat Honey Barbecue Sauce


5 mL Worcestershire sauce

125 mL strongly brewed coffee

60 mL cider vinegar

175 mL Buckwheat honey

125 mL ketchup

75 mL crown royal

2 cloves garlic, minced

1 finely diced onion

45 mL Canola oil



  1. Heat a small saucepan over medium-high heat and add canola oil.
  2. Saute the garlic and onion until transparent. Add the remaining ingredients and simmer over low heat for 15-20 minutes or until the mixture is reduced and thick to about 250 mL (1 cup).
  3. Your delicious homemade canola oil-based barbeque sauce is ready! Brush on pork, chicken or steak for that oomph


Do try: Easy Chicken Recipes in a Bowl


10. Buckwheat Honey Dijon Mustard Sauce

Buckwheat Honey Dijon Mustard Sauce


1 part buckwheat honey

1 part Dijon mustard



  1. Mix both the ingredients in a small bowl. Use it to brush grilled meats during and after cooking.
  2. Dilute with cider vinegar to make a dipping sauce or vinaigrette.


11. Buckwheat Honey and Rye French Spice Bread

Buckwheat Honey and Rye French Spice Bread


½ tsp ground cloves

½ tsp ground all-spice

1 cup Buckwheat honey

A pinch of salt

½ tsp ground nutmeg

1 ½ tsp ground ginger

1 ½ tsp ground cinnamon

2 eggs

¾ tsp baking powder

2 cups rye flour

½ cup milk

1 tsp vanilla extract


For the glaze (optional):

1 ½ tbsp water

1 ½ cup icing sugar



  1. Preheat the oven to 180°C after placing a rack in the middle.
  2. Warm the honey and vanilla extract in a saucepan.
  3. In a bowl, mix the spices, baking powder and flour. Make a well in the middle to pour the hot honey in it. Mix using a wooden spoon. 
  4. Add one egg at a time before stirring in the milk. Continue mixing until the batter is shiny, smooth and well-combined. Pour the batter into a greased and floured pan (circular or loaf pan). 
  5. Bake for 50-60 minutes or until the tip of the fork comes out clean.
  6. Once done, unmould the bread and place it on a cooling rack. 
  7. Wrap the bread in a foil once it reaches room temperature for 24 hours before consuming it. This enables the moisture from the buckwheat honey to develop.
  8. In a bowl, mix water and icing sugar until a thick mixture is obtained, Spread it on top of the bread. Allow it to drip. Chill for 2 hours or until the glaze is set.


12. Buckwheat Honey with Grilled Salmon Salad

Buckwheat Honey with Grilled Salmon Salad


20 g Dill

150 g plum tomatoes

2 avocados

200 g Romanie salad

1 lemon

2 cloves garlic, finely chopped

2 tbsp olive oil

3 tbsp soy sauce

4 tbsp Buckwheat honey

1 lb salmon fillet

½ tsp lemon juice



  1. In a small bowl, mix garlic, lemon juice, olive oil, soy sauce and buckwheat honey. 
  2. Place the salmon in a glass dish before pouring the marinade. Brush the marinade using your fingers until the entire salmon is covered with it. Cover and place the dish in the refrigerator for half an hour. 
  3. Preheat your grill on medium-high before placing the marinated salmon on it. Cover and grill for 12-15 minutes. Brush the remaining marinade a few times until the salmon is golden and crispy. 
  4. Serve with romaine salad, avocado, and sliced tomatoes. Sprinkle some dill on top and place a slice of lemon on the side. 


13. Short Ribs with Buckwheat Honey and Beer

Short Ribs with Buckwheat Honey and Beer


1 bay leaf

12 ounces brown ale

½ cup buckwheat honey

3 tbsp whole-grain mustard

6 cloves minced garlic

1 large finely chopped onion

Freshly ground salt and pepper

5 lb short ribs, trimmed

2 tbsp vegetable oil



  1. Preheat the oven at 350°F. In a large heavy-bottomed pan, add some oil and heat it over medium-high heat. Season the ribs with salt and pepper and brown them for about a minute on each side. 
  2. Remove the ribs from the pan and save 3 tablespoons of fat and remove the rest. Reduce the heat to low before adding the garlic and onion to caramelize. Stir in the ale, honey, mustard and bay leaf. Return the meat to the pan and coat it with the sauce. 
  3. Let the sauce simmer. Cover the pan with a foil or a lid. Put in the oven and cook for about 2 hours 30 minutes or until the meat is tender. Remove the ribs and try to skim as much fat as possible. Reduce the sauce by simmering again. 
  4. Serve hot with some sauce spooned over the top.


14. Buckwheat Honey and Grilled Chive Chicken with Salad Greens

Buckwheat Honey and Grilled Chive Chicken with Salad Greens


8 sprigs fresh chives

8 chive blossoms

2 cups chopped dandelion greens

8 cups mixed salad greens

1 ⅓ lb boneless, skinless chicken

¼ cup chives, chopped

1 tsp grainy Dijon mustard

⅓ cup olive oil

½ cup white wine vinegar

⅓ cup buckwheat honey



  1. Puree chives, Dijon mustard, olive oil, vinegar and honey in a blender.
  2. Reserve half of this vinaigrette for the salad. Pour the remaining over the chicken. Use your fingers to massage the vinaigrette on the chicken. Keep the marinated chicken in the refrigerator for an hour (preferably overnight). 
  3. Preheat the grill over high heat. Remove the chicken from the refrigerator and place on the top shelf of the grill/barbeque. Grill for 12-14 minutes. Remove from the grill and slice the chicken into bite-sized pieces/strips. Keep aside. 
  4. In a bowl, mix the dandelion greens and salad greens. Toss with the reserved marinade. 
  5. To serve, place the chicken pieces along with the greens and the remaining vinaigrette. Garnish with green chive sprigs and chive blossoms. 


Also Read: 7 Salad Recipes for Every Day of the Week


15. Butternut Squash

½ tsp orange zest, grated

¼ cup buckwheat honey

1 tbsp unsalted butter

2 medium butternut squash, halved and seeded



  1. Heat oil in a large heavy-bottomed pan over medium heat.
  2. Add the squash, cover and cook until tender and begins to colour. Stir occasionally.
  3. Add honey and toss until the squash is glazed. Season with pepper and salt.


15. Buckwheat Honey Spiced Chicken Thighs

Buckwheat Honey Spiced Chicken Thighs


3 tbsp olive oil

4-5 ounces chicken thighs

2 tsp Kosher salt

2 tsp garlic, chopped

1 tbsp Chinese five-spice powder

1 tbsp extra virgin olive oil

2 tbsp orange juice

Zest of an orange

¼ cup Buckwheat honey



  1. Use a shallow dish to combine salt, garlic, five-spice, olive oil, orange juice, orange zest and honey. Use your fingers to massage the marinade onto the chicken thighs. Cover and refrigerate for 60minutes.
  2. Preheat the oven to 350°F. 
  3. Heat a skillet on medium-high heat. Add oil and swirl. Add the marinated chicken thighs and cook until the colour changes to rich and nice mahogany. Flip and cook for 18 minutes or until the juice is clear and the meat is completely cooked. 
  4. Transfer the thighs onto a cooling rack. Let them cool for 5 minutes before serving with green beans or wasabi-whipped potatoes. 


Don’t Miss: Olive Oil Recipes and Cooking Ideas


16. Miso Glazed Salmon

Miso Glazed Salmon


4 scallions, finely sliced

Kosher salt

1 tsp Asian sesame oil

2 tsp fresh ginger, peeled and minced

¼ cup beer

2 tbsp Buckwheat honey

⅓ cup white miso

4 salmon fillets

Vegetable oil



  1. Line a baking sheet with foil after brushing with vegetable oil.
  2. Whisk sesame oil, ginger, beer, honey and miso until well combined. Place the salmon fillets in a bowl and add the mixture on top. Massage the mixture until salmon is well coated. Cover and allow to marinate for 15-60 minutes in a refrigerator. 
  3. Position the oven rack about 7” from the broiler. Preheat. 
  4. Broil the salmon, flipping once when brown and opaque in the centre or for about 12 minutes in total. 
  5. Serve hot with scallions on the side.


17. Buckwheat Honey Glazed Pearl Onions and Carrots with Mint


⅓ cup fresh mint, cleaned and stemmed

Black pepper

Kosher salt

1 ½ tsp freshly squeezed lemon juice

3 tbsp Buckwheat honey

3 tbsp butter

½ pound pearl onions

1 pound baby carrots



  1. Fill ⅔ medium-skilled skillet with water and bring to a boil. 
  2. Add onions, carrots and salt for 5 minutes or until tender. Drain the water from the skillet before adding butter, lemon juice and honey. 
  3. Cook for another 5 minutes or until the carrots are coated with a glaze. Season with pepper and salt. Add mint before giving it a final toss. Serve immediately. 


18. Buckwheat Honey Cake

Buckwheat Honey Cake


1 orange, juice and zest

¾ cup chai tea

1 tsp vanilla extract

1 cup granulated sugar

3 large eggs

1 cup Buckwheat honey

½ tsp ground ginger

½ tsp ground allspice

¼ tsp ground cloves

2 tsp ground cinnamon 

½ tsp Kosher salt

½ tsp baking soda

1 cup vegetable oil

2 tsp baking powder

1 cup whole wheat flour

1 ½ cups all-purpose flour


For the glaze:

1 tbsp coconut milk

1 tbsp Buckwheat honey

½ cup bittersweet chocolate chips



  1. Preheat the oven to 350°F. Grease a 10” bundt pan before coating with a little flour.
  2. In a bowl, whisk allspice, ginger, cinnamon, salt, baking soda, and the flour. 
  3. Make a well in the centre to add tea, orange juice and zest, vanilla, eggs, white sugar, honey, oil. Use a mixer to whisk everything together until a thick well-blended batter is obtained. The batter should not have any lumps and no ingredient should be left at the bottom of the bowl.
  4. Place the cake pan on the baking sheet. Bake for an hour or until a knife comes out clean.
  5. Let the cake stand in the same pan for 20 minutes before transferring to the wire rack. 
  6. Combine coconut milk, honey and chocolate in a bowl.
  7. Heat in the microwave for 20 seconds. Stir and heat for another 10 seconds. 
  8. Drizzle on the cooled cake.


Also Read: Cake Recipes You Can Try At Home


19. Banana Bundt Cake

Banana Bundt Cake


3 ripe bananas, mashed

1 ½ cup buckwheat flour

1 tsp vanilla extract

⅔ cup olive oil

2 large eggs

¾ cup honey

½ tsp salt

½ tsp baking soda



  1. Preheat the oven to 350°F. Grease a bundt cake pan.
  2. In a bowl, whisk together salt, baking soda and flour. Add vanilla extract, olive oil, eggs and honey before folding in the bananas. Mix until smooth. 
  3. Bake for 40 minutes or until a knife comes out clean. Allow the cake to cool before drizzling some honey.


20. Buckwheat Honey Ice Cream

Buckwheat Honey Ice Cream


½ cup Buckwheat honey 

2 tbsp granulated sugar

¼ tsp fine sea salt

1 ½ cups heavy cream

7 large egg yolks



  1. Prepare a large bowl of ice and keep aside. Add the egg yolks in a bowl and keep aside.
  2. Heat a saucepan and add the salt, cream and milk to bring to a boil. Whisk the sugar in the egg yolks. 
  3. Slowly, pour the hot cream batter into the yolks while stirring continuously. Add honey and whisk again. 
  4. Strain the batter using a fine-mesh sieve into a bowl. Place this bowl in the bowl of ice water and stir until completely cool. 
  5. Freeze the mixture in an ice-cream machine until it’s soft and smooth. Place in the freezer for 4-6 hours to harden. 
  6. Drizzle honey or caramel sauce before serving.


Don’t Miss: 11 Ice Cream Recipes to Beat The Heat


The Bottom Line

Buckwheat Honey can be used for a variety of health purposes and also makes up for a healthy sweetener.

The best place to buy authentic and healthy Buckwheat Honey is from a farmer’s market, a beekeeper or a local farm.

And if all else fails, you can always rely on Amazon!