Buckwheat Groats

Photo: Mauricio Alejo

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Buckwheat Groats
Soft seeds with a sweet, earthy flavor when toasted.

A cup of cooked groats contains just 155 calories and five grams of satiating fiber. "Studies have found that when people increase their fiber intake by 14 grams a day, they lose an average of four pounds in four months," says Bannan. Buckwheat is also rich in prebiotics, which provide sustenance for good bacteria in the body that improve digestion and bolster immunity.

Toast the groats in a skillet with oil to bring out their flavor. Then cook them with water as you would rice (2 cups water to 1 cup groats); and mix in goat cheese, basil, and lemon zest.