Buckwheat is actually considered a fruit and is by far superior to all grains out there. Use this for breakfast and lunch. See link or just google it
http://www.vogue.com/13397435/buckwheat-grechka-gluten-free-superfood/
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“Buckwheat is nutritionally dense in vitamins and minerals—much more so than traditional grains such as rice and wheat,” says Vancouver-based nutritionist Mikaela Reuben. “One cup of buckwheat contains more than 110 percent of your daily recommended manganese intake. It also contains high levels of magnesium, copper, phosphorous, and zinc, all of which have their own health-giving effects.” In addition, according to Reuben, it has a “full nutrient profile” with all eight essential amino acids, it has a higher protein level than most grains, and it is packed with antioxidants.
Unlike other starchy staples, like potatoes or rice, buckwheat possesses a low glycemic index, meaning it will not spike blood sugar. “Some of the specific carbohydrate molecules in buckwheat have actually been shown to balance blood sugar levels after eating,” Reuben says. In addition, like kefir, it “cleans out” the body. “Buckwheat is beneficial for digestive health because it is high in dietary fiber—carbohydrates that our body cannot break down,” she adds. “So it helps move food through our intestines to be excreted as waste.”Eat More for buckwheat
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My wife comes from the eastern block this is boiled similar to rice bring to boil then reduce and simmer. Make sure to wash it first. Traditionally made with butter and salt. We have made it much healthier by adding coconut oil and no salt. It is the best alternative to any grain