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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 |
venice, ca, usa
This is wonderful! I’ve been making a recipe using soaked millet and buckwheat for a few years, shared to me by a professional baker…this recipe by Zuzka reminds me of that bread. I will give it a try, as the version I make does utilize baking powder, apple cider vinegar and baking soda to help make the bread rise, along with the fermentation process.
Private Member |
I’m excited about this bread. If I want to add the 1/4 cup of coconut flour, when would I add it? After the fermentation process? Thank you for sharing this recipe Zuzka!
Private Member |
ptuj, slovenia
Hi everyone! 🙂
So I bought my buckwheat yesterday and want to give it a try today. 🙂 What gives me a second thought is that I don’t have a high speed blender (yet 🙂 ). Will a regular blender do fine? Or a stick hand blender maybe? What kind of high speed blenders have you guys? Any suggestions what to buy? Vitamix is to expensive.. I was thinking maybe to get a Omniblend V. Any experience? 🙂
Private Member |
lisbon, portugal
Hello,
I did mine in the food processor, high speed blades. Got a very nice smooth dough. But i guess 24 hours in a warm house was too much. It was in the oven for more than 1 hour, it was still very humid, heavy and did’t taste good at all. Must have done something wrong…
Private Member |
This is such a great recipe, thank you so much! Very simple and ultimately versatile depending on what spices/seeds etc. you add – so there’s a lot of room for creativity! I used whole buckwheat seeds, 500 g, and added 200 ml water for the fermentation process, baking time abt. 60 minutes. 🙂
Private Member |
Hi, all. I also tried to make the bread, but now,after the fermentation process, it doesn’t look good… it has been covered 24h so far and what happened is that the batter did not grow as in the video, instead over the batter there is water almost two fingers high and it smells unpleasant. I followed the instructions but did not filter the water. Did it happen to anyone else? …need to try it again..
Private Member |
kraków, poland
I think I have the same… Because it smells so awful… I think the taste won’t be better. It means that the main part of it is filtered water…
Private Member |
kraków, poland
Should the batter smell so bad?.. Is it water or I fermented it so long?
Private Member |
Привет) Если не секрет, где ты раздобыла в минске такую крупу? это ведь гречка, верно? только не такая как обычно у нас продается (видимо, обработанная), а “сырая”.. ?
Private Member |
kraków, poland
Привет! Не поверишь – заказала в гипермоле ) А еще есть в “хлеб дома” на комаровке (с центрального входа сразу направо)
Это зеленая гречка 🙂
Private Member |
отлично, спасибо большое! 😉
Private Member |
kraków, poland
Всегда пожалуйста! 😉 Расскажешь потом, как хлеб сделаешь?) Я свой выкинула 😀
Private Member |
melbourne, australia
Девочки, я приготовила этот хлеб! Он прикольный)) только я делала из обычной гречки, не зеленой
Private Member |
Серьезно? и тесто взошло хорошо?
Private Member |
melbourne, australia
Да, просто прекрасно. Но я всегда беру в магазине самую светлую гречку. Может мне просто повезло?…
Private Member |
kraków, poland
Вау! Поздравляю! И приятного аппетита 😀
А я буду потом еще раз пробовать… Только отойду от того запаха…
Private Member |
melbourne, australia
Ахахахаха))))) понимаю…… у меня видимо просто звезды сошлись в тот день)))
но по правильному там, конечно, должна быть зеленая гречка)
Private Member |
Да, я прочла уже о твоем опыте 🙂 Обязательно отпишусь, как доберусь до зеленой гречки, а то я схватила обычную, когда рецепт этот появился,ну естественно у меня получился шлак, а не тесто, поэтому я его тоже выбросила:)
Private Member |
Mine has a bad smell too , like meat will be still be okay to eat ?
I’m i suppose to rinse the slim off ? Instructions are clear about this
Private Member |
paris, france
This recipe is awesome ! I made my own organic/gluten free braid and it taste so good. Thank you Zuzka !
Private Member |
I made this yesterday. Add the coconut flour before the fermentation process. Turned out SO good! The fermented dough smelled really bad BUT the baked bread didn’t smell and tastes great!
Private Member |
Thanks for this recipe Zuzka. I think I will let it sit longer than 30mins before baking next time and maybe add millet and teff too, but I really like how it came out!