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Gluten-Free Buckwheat Crepes w/ Strawberry Rhubarb Compote (Low FODMAP, GF, DF)

February 27, 2017 By Riley 2 Comments

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!

Gluten-Free Buckwheat Crepes with Strawberry Rhubarb Compote

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

5.0 from 1 reviews
Gluten-Free Buckwheat Crepes w/ Strawberry Rhubarb Compote (Low FODMAP, GF, DF)
 
Print
Prep time
15 mins
Cook time
30 mins
Total time
45 mins
 
A tasty & nutritious breakfast or dessert recipe that is gluten-free, dairy-free, & low FODMAP
Author: Riley Wimminger
Recipe type: Breakfast
Cuisine: American
Serves: 8-10 small crepes
Ingredients
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)

Strawberry Rhubarb Compote
  • 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)

Topping
  • COYO Coconut Yogurt- Natural (optional)
Instructions
  1. Combine eggs, milk, maple syrup, and vanilla extract in a small-medium mixing bowl.
  2. In a separate medium-sized mixing bowl, combine flours & sea salt.
  3. Whisk wet ingredients into dry until smooth. Set aside.
  4. 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.
  5. Add honey, strawberries, & ginger. Continue cooking another 10-15 minutes (cooking times could vary greatly depending on variety of strawberries).
  6. 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.
  7. 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.
  8. Repeat previous step until all batter has been used up
  9. Serve warm with strawberry rhubarb compote and a dollop of coconut yogurt (optional).
Notes
*Note: according to Monash University (based in Australia), honey is high in FODMAPs. However, Dr. Alison Siebecker (often referred to as "the queen of SIBO") believes that certain types of honey (such as honey from clover, alfalfa, raspberry, and cotton) are well tolerated by most individuals with SIBO when consumed in amounts less than 2 tablespoons per serving.

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!
3.5.3226

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.

Filed Under: SIBO Recipes, Sweet Breakfasts Tagged With: breakfast, dairy-free, gluten-free, IBS, low FODMAP, SIBO, soy-free

Previous Post: « Can Exercise Improve Motility & Constipation?
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Reader Interactions

Comments

  1. gewndolyn says

    August 28, 2017 at 2:07 pm

    what 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

    Reply
    • Riley says

      September 1, 2017 at 10:56 am

      Thank 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.

      Reply

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Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

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