3 easy recipes with buckwheat (and gluten-free weekly menu)

Don’t be confused by his name. Buckwheat, also known as buckwheat, is not a grain. It is a pseudocereal that gives us a good amount of protein, especially rich in the amino acid lysine and ideal to complement the primary sources of vegetable protein. Besides does not have a trace of gluten.

It is ideal for celiac people and for those who have a low gluten diet. Also for people who are following a pattern of diet to alleviate digestive inflammation. But not only for them.

Buckwheat is undoubtedly very recommended for anyone who wants to discover a new healthy ingredient or give variety to your diet.

Today I present you a Gluten-free weekly menu. Of course, buckwheat could not be missing from a menu like this. You will find on the menu many proposals to include this “cereal” in your recipes.

Can download the menu gluten free weekly here.

I will also share with you three buckwheat recipes that I love and that you will find suggested in the downloadable weekly menu.

How to include buckwheat in your healthy weekly menu

The only small drawback that this pseudocereal has is its high phytic acid content, which is why it is always recommended soaking, sprouting, cooking or fermenting the grain. This does not force anything strange, it is as we would do with any cereal. Soaking, sprouting and cooking are suitable options when using the grains; fermentation is ideal when we use buckwheat flour.

You can use the cooked grain, like any other cereal, or you can use flour, which gives a lot of play. is the typical crepe flour and blinis, to which it gives a great flavor, and with it are made, for example, udon noodles, gluten-free noodles. With this flour you can make salty fritters, delicious wraps or even your own gluten-free pizza crusts.

Remember that, If you use flour, it is better to keep it in the fridge, in a hermetic sealing jar and if possible made of glass. Otherwise it is possible that it will go rancid right away.

Here I present three recipes with buckwheat flour so that you have more variety of possibilities when using the delicious flour of this nutritious “cereal”. You will find them in this week’s weekly gluten-free menu. You will see that buckwheat flour it gives us a lot of play at breakfast.

There is no shortage of cereals on the menu, such as rice or other pseudo-cereals that do not have gluten, such as quinoa ordifferent flour and pasta optionssuch as lentil flour, chickpea flour, and zucchini “pasta.”

What you will not find in this weekly gluten-free menu are industrial gluten-free breads or pastries. Gluten-free processed are usually not recommended. Remember add fruit to breakfasts, snacks and salads.

Easy and healthy buckwheat recipes

1. Lemon Buckwheat Muffins

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These madeleines or muffins do not come out as fluffy as traditional muffins, but they have a very good flavor and can be perfectly combined with ice cream, comporta or yogurt. They are also a great snack option to take away from home.

Ingredients:

100 grams of buckwheat flour 50 ml of soy milk 10 grams of chemical yeast powder 1 lemon in juice and zest 1 level tablespoon of ground flax 15 ml of water 50 grams of brown sugar ½ teaspoon of cinnamon 1 pinch of salt

Preparation:

In a glass, leave the ground flax soaking in the water until the seeds release the mucilage. Thus we obtain a liquid with an egg texture that we can use to bind the dough instead of the egg. In a bowl, mix all the dry ingredients. In another bowl, mix the liquid ingredients, including the flax “egg”. Pour the liquids well mixed in the bowl where we have the flour and incorporate them until obtaining the muffin dough.Preheat the oven to 180ºC.Place the dough in the greased muffin molds or in reusable silicone capsules, filling each hole up to half the mold or until 2/3, never until above. We bake for about 20 minutes and check with a wooden stick that they have been done correctly. If it comes out clean, it means they are ready. Temper out of the oven and serve at room temperature.

2. Buckwheat and thyme crackers

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These gluten-free crackers are the best complement to your dips and spreads. They are very good to accompany hummus, guacamole or any other homemade vegetable pate. Homemade crackers are generally very easy to make, and if they don’t come out perfectly, all the better.

Ingredients:

150 grams of buckwheat flour 2 tablespoons of virgin olive oil 150 ml of water 1 teaspoon of ground white sesame 1 level tablespoon of ground thyme 1 level teaspoon of garlic powder a handful of poppy seeds olive oil or margarine to grease a pinch of salt

Preparation:

In a bowl we place all the ingredients and mix well, kneading with our hands until we obtain a manageable dough. Once we have the dough, we spread it on a greased baking paper and cut it into squares or mark the dough by drawing squares to be able to later separate the future crackers. Sprinkle them with some poppy seeds on top. Preheat the oven to 180 ºC and bake for 10 to 15 minutes. When they are golden brown, remove them and let them cool. If they were not separated, we cut them into the marked pieces.

3. Gluten-free crumbs with tempeh and fruit

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Traditional wheat flour crumbs can be version with other gluten-free flours, although also with legumes. For example, with some split red lentils, which have the advantage of hydrating and softening very quickly, also providing color and vegetable protein.

In these we will use buckwheat flour with sautéed tempeh.

Ingredients:

200 grams of buckwheat flour 200 ml of water 20 grams of tempeh 2 cloves of garlic 3 tablespoons of olive oil 1 level teaspoon of paprika 1 pinch of saluno grains of pomegranate or grape to accompany (optional)

Preparation:

Peel the two cloves of garlic. Cut the tempeh into small cubes. We fry the garlic in the oil together with the chopped tempeh. Once golden, remove them and reserve the oil. Mix the buckwheat flour well with the water. Heat the reserved oil in the pan and pour the mixture. Let’s cook over medium heat and work with a spatula or wooden spoon to go forming crumbs, until they are very loose. We turn off the heat and add the tempeh with the garlic. We serve on a plate with the selected fruit.