Sprouted Buckwheat Bread
Buckwheat is a nutritious gluten free grain that has a rich nutty flavour. It has long been used in Asian cultures and the flour is a key ingredient in popular foods such as buckwheat pancakes and Japanese soba noodles.
Buckwheat, Fagopyrum esculentum, is technically more of a seed, rather than a grain, as it doesn’t come from the grass family like most grains, but is more closely related to Sorrel and Rhubarb. It is a fast growing plant often used as a cover crop or green manure plant and it has pretty flowers that attract bees and beneficial insects in the garden. The seed that is produced by the plant has many nutrients and protein, but as part of its natural defences it also contains compounds that can block protein absorption and bind minerals. The process of soaking and sprouting first helps to eliminate this problem and makes the seeds of buckwheat more digestible.
The following grain-free bread recipe I am sharing is made without the use of any flour or yeast and is rich in fibre, protein and healthy fats.
- 1 cup (200g) of Buckwheat Groats
- 1 cup (120g) almond meal
- 2 Tbsp. (20 grams) flaxseed
- 5 Tbsp. (20 grams) Chia Seeds
- 1 Cup (250 ml) Water
- 1 tablespoon of olive oil
- 2 eggs
- 2 tsp. (10 grams) Baking Powder
- 1 tsp. (3 grams) natural Salt
- extra seeds such as Sesame, Pumpkin, Sunflower for topping (optional)
- Soak the buckwheat in enough water to cover, for around 4-6 hours. Once they have soaked, you will note that the buckwheat tends to get quite slimy so be sure to rinse really well under fresh water and let it drain. Spread the buckwheat into a thin layer in a glass pie or baking dish, cover with a clean tea towel ready for sprouting. Buckwheat tends to sprout quite quickly over 12-24 hours. It is advisable to wash and drain the buckwheat a couple of times each day to keep fresh and sprouting well.
- After approximately 2 days your sprouted buckwheat will be ready to use. At this point you can store the buckwheat sprouts in the fridge until you are ready to make the bread.
- Grind flaxseed in a coffee grinder or food mill until crushed and combine with the chia seeds and 1 cup of water, stirring to combine. Let sit for around 10 minutes until the mixture turns into a thick gel.
- In a food processor or high-speed blender, add the chia and flaxseed mixture, the eggs, olive oil, salt, and baking powder. Puree together well and then add the buckwheat sprouts and almond meal and continue to beat together until well combined.
- Pour or scoop the mixture into a well greased (or baking paper lined) medium sized loaf pan and spread evenly.
- Top with seeds if desired.
- Bake at 160°C (320°F) for 60-75 minutes.
- Let the loaf sit for a few minutes before removing from pan. Let cool on a wire rack. Wait until the loaf is entirely cool before slicing. Loaf can be wrapped and stored in the refrigerator for up to a week, or sliced and frozen. It also works well toasted. Enjoy!