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 |
OMG…my mom this bread for me and it was EPIC….I tagged Zuzka on IG…..it was a delicious piece of art…..indulged with such a big pleasure!
Private Member |
hutchinson island, fl, usa
Thank you Zuzka so much, this bread is awesome!! We also added caraway seed inside and on the top. I baked mine 1 hour 40 minutes, it turned out perfect and crunchy. The taste is unbelievably delicious. Recommend to everyone, although it takes two days, the preparation is very easy, fast and simple. My husband loves it too. Next time we will try to add garlic pieces inside, or maybe olives too.
Private Member |
So is buckwheat considered low carb? What is the serving size for this bread two slices? I’d love to see more recipes with buckwheat 🙂
Private Member |
It didn’t turn out so good.I bought roasted buckwheat without thinking and it might be the reason why it didn’t work.It risen during fermentation process but when i added other ingredients as well as coconut flour it went flat and once it baked it turned to dense and heavy.I i forgot to add salt,that also did’t help 😄 Definitely trying again:)
Private Member |
I made it and it turned out awesome- that’s probably the first time anything comes out exactly like on Zuzka’s mouth watering pictures. And it’s so tasty -I added sunflower and pumpkin seeds and chia seeds. Thank you so much for sharing Z!
Private Member |
lake tahoe, nv, usa
So happy you like it 🙂
Private Member |
This is an awesome recipe! I am about to bake the third one already and both former ones turned out nice and delicious. It was quite warm here in eastern Germany the last two weeks, so the fermentation worked very well.
We are enjoying this bread for breakfast during the week and 4 thin slices do keep me easily full till lunch. Thank you for sharing, this is a five star recipe for sure!
Private Member |
Awesome recipe. Gotta try it. What do you eat the bread with? Just a slice or two or do you add something on top of it? Would love to get inspired what you put on it which is healthy and Zgym compatible. Thanks!
Private Member |
peoria, az, usa
I have to admit, I was sceptical to try this recipe. But, it turned out Great! I have a Ninja blender and it handled the blending just fine. I added the Coconut flour before fermentation. Note that the mixture does smell! I almost gave up after I retrieved the bread dough from my garage after fermenting but I stuck with it. I added the Chia and Sunflower seeds after fermentation and everything turned out great.
Private Member |
Reading all these positive comments makes me think I need to go out and buy some buckwheat tomorrow!
Private Member |
I have done the buckwheat bread several times….
The last time I did it, I decided to not ferment to see if it would give me a choice for when I don’t want that sourdough-like taste.
It actually turned out pretty good. I think I need to add a bit more salt next time around….rather pain…but really great to have a plain bread on hand when I want it.
I’ve been slicing it and then freezing. I section the slices off by placing a small sheet of parchment between the slices.