food

Buckwheat Pancakes, Bread and Scones Recipes

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By Cool Things I Love

Benefits of Buckwheat (Including Bread and Scones Recipe)

a buckwheat seeds heart

Buckwheat seeds have great nutritional value, help to balance circulation and can also help reduce blood pressure. Buckwheat helps maintain a healthy gut too, as discussed in my recent post on How to improve Gut Health. They are unique for containing rutin (vitamin P). Here is a bit more about the flavonoid rutin.

Rutin is a healing “partner” to quercetin since they both work hand in hand to protect sensory neurons. They are both strong antioxidants that can have an anti-inflammatory effect as well. Rutin in particular has been the focus of several studies for the reduction of painful inflammation that accompanies rheumatoid arthritis. A study from December 2016 on the cancer benefit of the stocky Vietnamese healing plant Xao tam phan (Paramignya trimera) found that the high antioxidant and cytotoxic (cancer-killing) properties of flavonoids rutin and catechin had a noticeable effect on pancreatic, ovarian, lung, skin, prostate, brain, and breast tumors. From The Truth About Cancer

Sprouted buckwheat seeds are a great source of the vitamins, minerals and trace elements in buckwheat. Use a plastic or mason jar to store the buckwheat grouts in order to make them sprout. You can use a gauze sprouting top or make one from a plastic/mason jar lid with holes in. Add 3cm of water to the jar. Leave for 24 hours, remove water, then rinse and dry the seeds. Rinse and dry them 3 times a day until the roots sprout. Leave in a sieve (as below) to dry when sprouted. Store in a dry place. Add them into your salad for a yummy and nutritious topping! They are easily digested.

Buckwheat flour is another great source of buckwheat and is rich in amino acids, especially trytophane which our bodies need and it is essential in our diet. A good idea is to make your own bread and add in a cup or so of buckwheat groats. Buckwheat pancakes are another easy and tasty way to maintain your intake of rutin. Ever tried them? Yummm! Here is a healthy one I found online if you want to try them – Gluten free buckwheat banana pancakes

A plate of buckwheat pancakes

Resistant fiber is a compound shown to lower blood sugar after meals, help weight loss, reduce food cravings and improve diabetes. Buckwheat is high in bound antioxidants like glutathione and superoxide dismutase and these don’t lose their potency when cooked at high temperatures.

Buckwheat is quite simple to grow in a temperate climate. It has a small white flower that attracts bees and therefore can be an excellent source of honey known to be rich in potassium. Buckwheat flour is a great substitute for wheat flour, especially for anyone with flour allergies. Also for anyone with a calcium deficiency.

A buckwheat field
A buckwheat field

Here is a couple of recipes from a book called Kitchen Herbs for Health by Gillian Polsen. They are not gluten free.

BUCKWHEAT BREAD

INGREDIENTS:

1 CUP OF BUCKWHEAT FLOUR

3 CUPS OF WHOLEMEAL FLOUR

1 CUP OF BUCKWHEAT GROUTS

1 TBSP YEAST

1 TSP OF SALT

4 CUPS OF WARM WATER

DIRECTIONS:

1. PREHEAT OVEN TO 200° C

2. MIX ALL DRY INGREDIENTS TOGETHER AND ADD THE WATER GRADUALLY.

3. KNEAD INTO SOFT DOUGH AND MOULD INTO A LOAF.

4. BAKE AT 200°C FOR 45 MINS

BUCKWHEAT SCONES

INGREDIENTS:

1 CUP OF BUCKWHEAT FLOUR

1 CUP OF WHOLEMEAL FLOUR

1 CUP OF BARLEY FLOUR

2 TSP BAKING POWDER

1 CUP OF MILK

1 TSP DEMERARA SUGAR

DIRECTIONS:

1. PREHEAT OVEN TO 200°C

2. MIX THE FLOURS AND BAKING POWDER

3. ADD SUGAR AND STIR IN THE MILK

4. FLATTEN THE DOUGH BY HAND OR WITH A ROLLING PIN

5. CUT INTO SCONES OR USE A CUTTER TO SHAPE

BAKE FOR AROUND 10 MINS UNTIL BROWN

VARIATIONS –

ADD IN SOME DATES OR RAISINS

FOR CHEESE SCONES, LEAVE OUT THE SUGAR AND ADD A CUP OF GRATED CHEESE

ADD A HANDFUL OF CHIVES, MARJORAM AND TARRAGON TO THE CHEESE SCONES

For wheat free diets substitute rye flour for wholemeal. Let me know if you try any of these and how you like them!

Enjoy!

Ciara xxx

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