BUCKWHEAT
This humble grain has a deceptive name; it’s related to rhubarb and has no association with wheat at all. It was originally widely used in China, and found its way through Europe over the centuries. Now it is valued as a gluten free alternative, and its flavour is similar to wholemeal wheat.
What are its benefits?
⦁ Per dry 60g / equates to approx. 206 calories.
⦁ It is rich in B2, B5, Folate, Niacin, iron, zinc, magnesium, selenium .
⦁ 42g of carbohydrate but the high fibre content lowers both insulin response and blood sugars.
⦁ Low in Fat.
⦁ Regular consumption can lower total cholesterol which is great for heart health.
⦁ Diabetic Friendly.
⦁ The flour tastes very similar to wholemeal wheat, so can be used for all sorts of recipes as a simple
substitute.
How can it be used?
1. Cook buckwheat grains in the same way as you would rice, and use to add variety to your
diet.
2. Use it in soups, casseroles and even curries in the same way you would use lentils. It adds
substance’ to
sauces, so they are not thin and watery.
3. Buckwheat flour makes excellent crepes, pancakes for breakfast, cakes and breads.
4. Buckwheat flakes can be added to muesli as a wheat alternative.
Buckwheat & Flaxseed Soda Bread - Gluten and dairy free (Recipe by Lorraine King)
6oz / 150g Doves Farm Self Raising Gluten Free Flour
4oz / 100g Buckwheat Flour (always check it is gluten free as some may contain traces of gluten due to processing
methods)
6oz / 150g Ground Flaxseed
4 eggs
4 tsp baking powder
6 floz Liquid Flora or Vegetable Oil
350ml Soya Milk
1 dsp Liquid Gravy Browning (too add some colour)
A 1lb Loaf Tin Lined with Baking Parchment
⦁ Place all the dry ingredients in a mixing bowl, stir until all the ingredients are thoroughly
combined.
⦁ Make a ‘well’ in the middle of the dry ingredients.
⦁ Crack the eggs individually into a large bowl.
⦁ Pour the liquid flora in with the eggs and half of the soya milk then whisk all the wet ingredients together.
⦁ Pour the soya, egg and oil mixture into the dry ingredients until it forms a batter, gradually adding the rest
of the soya milk.
⦁ Pour the mixture into the prepared loaf tin and bake in a moderate oven at 150 degrees C for
approximately 50 mins until firm and risen.
⦁ Serve warm or cool, can be sliced and frozen.
This humble grain has a deceptive name; it’s related to rhubarb and has no association with wheat at all. It was originally widely used in China, and found its way through Europe over the centuries. Now it is valued as a gluten free alternative, and its flavour is similar to wholemeal wheat.
What are its benefits?
⦁ Per dry 60g / equates to approx. 206 calories.
⦁ It is rich in B2, B5, Folate, Niacin, iron, zinc, magnesium, selenium .
⦁ 42g of carbohydrate but the high fibre content lowers both insulin response and blood sugars.
⦁ Low in Fat.
⦁ Regular consumption can lower total cholesterol which is great for heart health.
⦁ Diabetic Friendly.
⦁ The flour tastes very similar to wholemeal wheat, so can be used for all sorts of recipes as a simple
substitute.
How can it be used?
1. Cook buckwheat grains in the same way as you would rice, and use to add variety to your
diet.
2. Use it in soups, casseroles and even curries in the same way you would use lentils. It adds
substance’ to
sauces, so they are not thin and watery.
3. Buckwheat flour makes excellent crepes, pancakes for breakfast, cakes and breads.
4. Buckwheat flakes can be added to muesli as a wheat alternative.
Buckwheat & Flaxseed Soda Bread - Gluten and dairy free (Recipe by Lorraine King)
6oz / 150g Doves Farm Self Raising Gluten Free Flour
4oz / 100g Buckwheat Flour (always check it is gluten free as some may contain traces of gluten due to processing
methods)
6oz / 150g Ground Flaxseed
4 eggs
4 tsp baking powder
6 floz Liquid Flora or Vegetable Oil
350ml Soya Milk
1 dsp Liquid Gravy Browning (too add some colour)
A 1lb Loaf Tin Lined with Baking Parchment
⦁ Place all the dry ingredients in a mixing bowl, stir until all the ingredients are thoroughly
combined.
⦁ Make a ‘well’ in the middle of the dry ingredients.
⦁ Crack the eggs individually into a large bowl.
⦁ Pour the liquid flora in with the eggs and half of the soya milk then whisk all the wet ingredients together.
⦁ Pour the soya, egg and oil mixture into the dry ingredients until it forms a batter, gradually adding the rest
of the soya milk.
⦁ Pour the mixture into the prepared loaf tin and bake in a moderate oven at 150 degrees C for
approximately 50 mins until firm and risen.
⦁ Serve warm or cool, can be sliced and frozen.
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