Have you heard of buckwheat? Did you know that it is gluten-free? Yes, it really is (even though it has “wheat” in the name)! Let me tell you more about this nutritious whole grain…because it makes for some incredible gluten-free buckwheat crepes!
Buckwheat Nutritional Information
Buckwheat is rich in fiber, magnesium, manganese, copper, and phosphorous. It also has a little bit of calcium- a nutrient to keep in mind when following a dairy-free diet.
The amount of buckwheat supplied by this recipe contributes the following toward what you should be aiming for daily (recommended daily values for adults & children over age 4):
- Manganese = 0.68 mg = 34% daily value (DV)
- Magnesium = 75 mg = 19% daily value (DV)
- Copper = 0.25 mg = 13% daily value (DV)
- Fiber = 3 g = 12 % daily value (DV)
- Phosphorous = 101 mg = 10% daily value (DV)
- Calcium = 12 mg = 1% daily value (DV)
Buckwheat Health Benefits
Research shows that buckwheat has the following health benefits [1]:
- Cholesterol reduction
- Neuroprotection
- Anti-cancer
- Anti-inflammatory
- Anti-diabetic
- Hypertension improvement
FODMAP Content of Buckwheat
FODMAPs are certain types of carbohydrates that can be problematic for individuals with irritable bowel syndrome (IBS) and other digestive conditions. Want to learn more about them? Let’s chat!
2/3 cup (100 grams) of buckwheat flour is low FODMAP according to Monash University (the main authority on FODMAPs). That’s a win for sensitive tummies!
Monash does not indicate whether larger amounts are also low in FODMAPs, but I cannot think of a scenario where you would be eating more than 2/3 cup of buckwheat flour per sitting!
Buckwheat & SIBO
If you have SIBO and follow Dr. Siebecker’s SIBO Specific Food Guide (SSFG) or similar grain-free diets, you may be wondering why my SIBO-focused site shares a recipe that contains grains. I know, I know, the SIBO dietary world gets confusing.
But I find that many individuals following SIBO diets experience symptoms such as weight loss, fatigue, amenorrhea, and brain fog. And a common reason is that they are not consuming enough carbohydrates. That’s because there are just not many carbohydrate-rich foods permitted on such diets. But our goal is to starve the bacteria, not you!
So I commonly work with clients to help them introduce certain carbohydrates (buckwheat is one of those) that are least likely to aggravate their digestive symptoms. And some people even notice improved digestion when introducing certain carbohydrates such as buckwheat. It is one of those things that you must really test for yourself to know.
Gluten-Free Buckwheat Crepes
- 2 large eggs (preferably pasture-raised)
- 1 cup non-dairy milk (I used unsweetened almond milk)
- ¼ cup buckwheat flour
- ¼ cup white rice flour
- 1 tablespoon pure maple syrup
- 1 teaspoon pure vanilla extract
- pinch sea salt
- avocado oil, for greasing pan (Trader Joe's & Costco have most affordable products)
- 1.5 cups diced rhubarb (about 3 large stalks)
- 1 teaspoon fresh lemon juice
- 1 lb strawberries, stems removed, quartered
- ¼ cup clover honey (*see note) or other sugar
- ½ teaspoon freshly grated ginger (optional)
- COYO Coconut Yogurt- Natural (optional)
- Combine eggs, milk, maple syrup, and vanilla extract in a small-medium mixing bowl.
- In a separate medium-sized mixing bowl, combine flours & sea salt.
- Whisk wet ingredients into dry until smooth. Set aside.
- Prepare compote by heating rhubarb & lemon juice in a saucepan over low-medium heat. Cover and allow to cook 5 minutes or until it is mostly broken down.
- Add honey, strawberries, & ginger. Continue cooking another 10-15 minutes (cooking times could vary greatly depending on variety of strawberries).
- While compote is cooking, begin preparing the crepes by greasing a non-stick skillet or crepe pan (cast iron works well & is non-toxic). Preheat to medium- you will know it is hot when you flick a drop of water on the pan and it sizzles.
- Add ¼ cup of crepe batter to center of preheated skillet. Once edges begin to solidify and middle starts to set, flip. Allow to continue cooking until lightly browned.
- Repeat previous step until all batter has been used up
- Serve warm with strawberry rhubarb compote and a dollop of coconut yogurt (optional).
If there is extra strawberry rhubarb compote, you can add it to hot cereals or whatever creations you dream up! Or freeze it and use for the next time you make crepes- it will make the recipe super simple!
References
[1] Giménez-bastida JA, Zieliński H. Buckwheat as a Functional Food and Its Effects on Health. J Agric Food Chem. 2015;63(36):7896-913.
[2] USDA Food Composition Database. Accessed 2/22/2017.
[3] Monash University Low FODMAP Diet App. Accessed 2/22/2017.
[4] Buckwheat. World’s Healthiest Foods. Accessed 2/22/2017.
gewndolyn says
August 28, 2017 at 2:07 pmwhat a beautiful recipe!!! I am always concern abt adding sugars to grains & ther foods, especially with sibo. what do you think about stevia? i am surprised this is not used more frequently in sio recipes
Riley says
September 1, 2017 at 10:56 amThank you!! I think pure stevia is great from a nutrition perspective. However, the taste is a little hard for people to get used to, which is why I tend to not use it in recipes. Also the fact that it does not sub 1:1 in recipes in place of sugar can make it a bit tricky to perfect recipes.