Today was my first attempt at baking with buckwheat flour, so I decided to familiarize myself with it. Here’s some of what I learned…just in case you wanted to know!
While buckwheat is of similar size to wheat kernels, it features a unique triangular shape. In order to be edible, the outer hull must be removed, a process that requires special milling equipment due to its unusual shape. Buckwheat is sold either unroasted or roasted. Unroasted buckwheat has a soft, subtle flavor, while roasted buckwheat has more of an earthy, nutty taste. Its color ranges from tannish-pink to brown. Buckwheat is often served as a rice alternative or porridge.
Buckwheat is also ground into flour, available in either light or dark forms, with the darker variety being more nutritious. Since buckwheat does not contain gluten, it is often mixed with some type of gluten-containing flour (such as wheat) for baking. *You can grind buckwheat groats to make your own flour containing no gluten.
Buckwheat can be safely eaten by people who have celiac disease as it does not contain gluten. Buckwheat can be a good substitute for wheat, oats, rye and barley in a gluten-free diet.
Buckwheat is a very good source of manganese and a good source of magnesium and dietary fiber. Buckwheat contains two flavonoids with significant health-promoting actions: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.
*most of my information on buckwheat came from this site: www.whfoods.com
Needless to say, I was pretty impressed with my new friend “Buckwheat” and we cranked out some of these for breakfast tomorrow!
(Sorry, I didn’t get very creative with the pictures on this one)
Banana Bread Buckwheat Bake
(inspired by Kath Eats Real Food)
Yields 2 bakes
Ingredients:
1/2 cup buckwheat flour
2 Tbsp gluten free rolled oats
1 Tbsp chia seeds
2 Tbsp unsalted, dry roasted chopped pecans
1 flax egg (1Tbsp flax + 3 Tbsp water; let soak for about 5 minutes)
1 banana, mashed to a silky paste
1/4 cup coconut milk (or other non-dairy milk)
1 Tbsp maple syrup
1 tsp cinnamon
1 Tbsp vanilla extract
1/2 tsp baking powder
Directions:
Preheat oven to 350 degrees. Lightly spray two oven-safe ramekins with cooking spray and set aside
Prepare your flax egg and set aside.
Combine dry ingredients and mix well.
Combine wet ingredients and mix well.
Add wet ingredients to the dry ingredients and mix well.
Pour the batter into prepared ramekins. Bake for 30 minutes. Cool and remove from ramekins. Top with your favorite toppings (i.e nut butters, maple syrup, fresh fruit, etc..)
(These were so moist on the inside…with the added toppings it was almost like eating dessert!)
Pumpkin Pie Buckwheat Bake
(inspired by The Edible Perspective)
Yields 2 bakes
Ingredients:
1/2 cup buckwheat flour
2 Tbsp gluten free rolled oats
2 tsp cinnamon
1/2 tsp ginger
a good sprinkle of nutmeg, cloves, and allspice
1 Tbsp vanilla extract
1/2 cup pumpkin puree
1 banana, mashed to a silky paste
1/2 tsp baking powder
2 flax eggs(2Tbsp flax + 6 Tbsp water; let soak for about 5 minutes)
2 Tbsp chia seeds
1/4 cup raw, sliced almonds
1/4 cup coconut milk (or other non-dairy milk)
Directions:
Preheat oven to 350 degrees. Lightly grease 2 oven-safe ramekins with cooking spray.
Prepare flax egg and set aside.
In a small bowl mash banana until a silky paste has formed. Mix in the coconut milk, pumpkin, flax eggs and vanilla with the banana.
In a medium bowl mix together the buckwheat flour, rolled oats, spices, baking powder, chia seeds, and almonds.
Add the wet ingredients to the dry and mix well.
Pour batter into prepared ramekins(I suggest that you smooth with the back of a spoon) and bake for 30 minutes. Cool and remove from ramekins. Top with you favorite toppings (i.e. maple syrup, nut butter, raisins, fresh fruit, etc..)
Enjoy this Wednesday my sweet friends…the week is already halfway over. Can I hear an AMEN to that?!!!
Blessings,
J’lene
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