If Buckwheat Flour intrigues you but you're not quite too sure how to use it, these 11 Buckwheat Flour Recipes will give you the inspiration you need to get cooking! Buckwheat flour is my favorite gluten-free flour as it is highly nutritious and has a tasty, earthy and nutty flavor.
What is Buckwheat?
Buckwheat, despite the name, is not related to wheat. Rather than being a grain (like wheat), buckwheat is actually grain-like seeds, also known as a pseudo grain. Buckwheat is highly nutritious and contains:
- B Vitamins
- Vitamin K
- Complex carbohydrates
Buckwheat can come in the form of:
- buckwheat groats - whole buckwheat, which can be cooked into a porridge or used in place of rice.
- buckwheat flour - a gluten free flour that can be used in baking.
- puffed buckwheat - a wholegrain cereal.
It can usually be found in the grocery store, bulk foods stores, health food stores or organic supermarkets.
Health Benefits of Buckwheat
As I mentioned, buckwheat is highly nutritious. Here are some of the health benefits from using buckwheat flour:
- easy to digest - being gluten free and low FODMAP, this flour is easily digested, giving your digestive system a bit of a break. The fibre in buckwheat also promotes good digestion.
- heart health - being a wholegrain and high in fibre, buckwheat may help to lower cholesterol.
- weight management - buckwheat provides complex carbohydrates, fibre and protein, which all help to increase satiety, meaning less desire to overeat.
- manage diabetes - complex carbohydrates help to balance blood sugar levels, making buckwheat an excellent choice for anyone with diabetes.
How to Make Your Own Buckwheat Flour
If you can't seem to find buckwheat flour at the shops, don't worry! Making your own is so easy. Simply add hulled buckwheat groats to a high speed blender and blend on high until you reach a flour consistency.
Buckwheat flour (both homemade and store bought) is an all purpose flour, which means that to make it self raising, you will need to add baking powder.
How to Use Buckwheat Flour
Buckwheat flour is definitely one of my favorite gluten free flours as it is really easy to cook with and has a great flavor and texture! If following a non-gluten free recipe you can swap the wheat flour for buckwheat flour. Though I don't normally swap it 1:1. I would normally use a combination of buckwheat flour and tapioca starch.
For example, if the recipe called for 1 cup of wheat flour I would use ¾ cup of buckwheat flour and ¼ cup of tapioca starch. This is not fail safe but gives you an idea of how to use it.
Use buckwheat flour in baking or to make pancakes, banana bread, cookies, japanese soba noodles and more! Most recipes that use wheat flour can be altered to use buckwheat flour.
Yes. Buckwheat flour does not contain any leavening agents and therefore can be used in place of all purpose flour.
Yes. Buckwheat flour is much less processed than wheat flour and is classed as a whole food. It is more nutritious than white flour and is gluten free and low FODMAP, which makes it easier to digest.
In short, yes. For best results you may need to use it in combination with other gluten free flours such as rice flour and tapioca flour.
Buckwheat Flour Recipes
Below are some of my favorite recipes using buckwheat flour. From pancake recipes to banana bread to japanese soba noodles, I have it all here for you!
I love a healthy recipe and I know you do to, so all of these buckwheat recipes are made using healthy ingredients and are gluten free, dairy free and refined sugar free. I love the distinct flavor that buckwheat brings to a recipe and I'm sure you will too!
Why you'll love it: This buckwheat flour banana bread is wholesome with a slightly nutty flavour and the perfect crumb! Serve warm or room temperature topped with your favorite butter for a healthy snack. Or serve topped with Almond butter for a hit of extra protein and healthy fats.
Why you'll love it: These pancakes are light and fluffy, the whole family will love them! Making them with mashed banana gives these pancakes a beautiful texture and slight sweetness. Serve with your favorite fresh fruits, yogurt and maple syrup. They are so much better and more wholesome than regular pancakes!
Why you'll love it: These cookies are a little bit of fun and a whole lot of delicious! Dipped in lush dark chocolate and topped with chopped pistachios.
Why you'll love it: These buckwheat flour crepes are made using almond flour also, which makes them low gi (glycemic index). Delicious served with berry compote, lemon juice and sugar or rolled up with vegan nutella!
Why you'll love this recipe: You will love this wholesome loaf as it is easy to make and filled with wholesome ingredients like chia seeds, buckwheat flour and almond meal. This quick bread recipe is also yeast free!
Why you'll love this recipe: These cookies are delicious, crispy and don't crumble at all! They can easily be made nut free but leaving out the pecans. With mini choc bits leaving pools of melted chocolate, these are one healthy cookie you don't want to miss!
Why you'll love this recipe: Soft and fluffy yet vegan, serve topped with coconut yogurt and berries, drizzled in pure maple syrup!
Why You'll Love This Recipe: This chocolate buckwheat porridge is almost like eating dessert for breakfast, but healthy! Topped with a delicious, caramelised banana and your choice of berries and nuts, this is a healthy and balanced breakfast.
Why You'll Love This Recipe: These juicy banana and blueberry fritters are great for adults and babies alike! Perfect as a food for baby-led-weaning, or for a healthy and wholesome breakfast.
Why You'll Love This Recipe: This buckwheat pizza crust is perfect for anyone who loves pizza but needs a tasty, gluten free alternative. This recipe is also dairy free, nut free and yeast free and can be made right before topping and baking.
Why You'll Love This Recipe: These nourishing broccoli and sweet potato fritters are an excellent and tasty way of increasing your veggie intake. This recipe is gluten free and perfect for packing into lunchboxes.