Site navigation and social media links
Gluten Free Buckwheat Bread Recipe (FM)
Recipes | July 22, 2017
Buckwheat is an excellent source of protein and it contains twice as much fiber as wheat bread. Buckwheat is actually not a grain. It’s a fruit seed that belongs to the same category as rhubarb and sorrel, which makes it naturally gluten free and safe for anyone with celiac disease or gluten sensitivity. Buckwheat bread is also a great source of vitamins and minerals and an excellent choice for blood sugar management because it doesn’t spike your insulin levels. Remember that insulin is a fattening hormone – it literally traps fat in your fat cells. If you keep raising your insulin levels by eating high carb, processed foods, you can develop insulin resistance, and no amount of exercise will help you to lose that weight.
This is an old school way of making a bread. Our ancestors used to soak, and ferment their grains for thousands of years until just recently. The way bread is made nowadays is far from the original recipes. The whole wheat bread you can find in the store today is more of a chemical concuction rather than bread. It’s heavily processed and the grains are stripped of the most nutritious components. All you’re left with is starchy carbs mixed with quick rise yeast and preservatives. Luckily, you don’t have to rely on that kind of bread if you learn the simple process of soaking and fermenting whole grains at home.
Ingredients
2 1/2 cup Buckwheat Groats
3 cups filtered water (for soaking)
1 1/3 cup filtered water (for the batter)
2/3 cup chia seeds
2/3 cup sunflower seeds
2 tsp salt
Tip: You can also add 1/4 cup of coconut flour. I find it tastes better.
Instructions:
- Soak the buckwheat in 3 cups of filtered water in a large glass jar for 5-6 hours.
- Strain the groats in a colander but do not rinse. The groats are going to be slime, so just shake the colander to get rid off most of the slime.
- Add the groats back into the glass jar and add the new water.
- Work in batches to blend the groats in a high speed food processor (I use Vitamin blender) to create a smooth batter.
- Pour the batter back into the glass jar, cover with a towel or a cheese cloth and let it sit in a warm place for 24 hours. This is the fermentation process that increases the bioavailability of minerals and nutrients. My recommendation is not to go over 30 hours – I did that and it didn’t turn out good.
- When the fermentation is over, you can gently mix in 1/3 cup of chia seeds, 1/3 cup sunflower seeds and salt. Pour the batter into a parchment paper lined loaf pan, decorate the top of the bread with the remaining chia and sunflower seeds and let it sit for another 30 minutes. In the meantime, you can preheat the oven to 350F degrees.
- Bake the bread in the preheated oven for 1 hour and 20 minutes. Remove from the oven, grab the parchment paper and lift the bread from the loaf pan onto a cutting board and let it cool down for at least 30 minutes before you start slicing.
- Slice up the bread, put it into a zip log bag or a Tupperware and store in the freezer. The bread will stay fresh in the freezer for a long time. You make yourself a fresh piece of toast using the toaster or the oven anytime you want.
Macros (for the entire loaf):
Calories: 2,482
Carbs: 370.9 g
Net Carbs: 283.9 g
Fat: 91.9 g
Protein: 85.1 g
Note: Don’t be afraid of this calorie count! It’s for the entire loaf of bread, not a single slice or even two, for that matter.
Private Member |
Dear Zuzka, do you use raw buckwheat or toasted buckwheat? I have both 😊
Private Member |
bad schönborn, baden-württemberg, deutschland
I tried it, the toasted Buckwheat won’t ferment or sprout, so it doesn’t work. It’s important to use the raw (green) buckwheat.
Private Member |
france
Just tried this and its delicious!!
Private Member |
did you add the coconut flour as well?
Private Member |
france
No I did it without the coconut flower, was afraid of it tasting more like cake and less like bread 🙂
Private Member |
ok 🙂 thanks.. i’m trying to make it this weekend
Private Member |
I’m making the bread for the third time today (addicted!) and after fermenting for ~20 hours I had a peek at the batter and it looks like the top is reddish.. ?? This didn’t happen the first two times (same groats). Did this happen to anyone? Is it safe to use?
Thanks!
Private Member |
Did you add the coconut flour to yours?
Private Member |
I did add coconut flour. Followed the exact steps I did before..
Ended up making the bread anyway and eating it – I’m still alive! 🙂
Private Member |
Good to know! 😉 thanks
Private Member |
bad schönborn, baden-württemberg, deutschland
When I was soaking the Buckwheat, the water turned red. I think it’s part of the outer “shell”: the buckwheat has a little reddish look, don’t you think? I wouldn’t think it’s harmful, just part of the seeds.
Private Member |
lodz, poland
Your bread looks so nice and mine always comes off a bit moist. I wonder what I’m doing wrong/…
Private Member |
austin, texas
Can Insulin resistance be reversed?
Private Member |
netherlands
Depends on if it’s a programation fault in your dna or if you made your ilse of Langerhans lazy little basterds during your lifetime with sugary food intake.
Private Member |
Yes, many have reversed it with nutrition. Eating low carb diet and using occasional fasting. By keeping the insulin low the cells will start respond to insulin normally.
Good explanation I’ve heard is cells respond to insulin like a kid to a nagging mother. If she’s nagging all the time the kid tunes her out eventually. If she stops for a while and starts again, kid reacts to it again.
Managing stress levels is also very important. Stress raises blood sugar levels and pancreas secretes more insulin.
For example Dr. Mark Hyman has wrote about reversing diabetes and insulin resistance.
Private Member |
ga, united states
I soaked my buckwheat groats, drained them but no water left to drain and they aren’t slimy. Then I blended some but there was NO WAY all those groats and 1 1/3 c water was going to be enough to blend it. I used some of them and made a batter that was pretty much stiff and didn’t change after sitting out with the towel. Then I baked it and it was complete mush inside, only the very outside was cooked. What buckwheat are y’all using? I don’t understand what went wrong. I’m so disappointed.
Private Member |
bad schönborn, baden-württemberg, deutschland
I lovr it! I’m so happy I found this recipe since I have celiac disease. First gluten free Bread, that is crispie and hearty. And so easy to make.
I added the coconut flour.