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Buckwheat: The Gluten-Free Flour You Must Have

by 74 Comments

This may seem like a bold demand, but I have my reasons for believing this. The gluten-free flour you need to have in your pantry is buckwheat! It may be the most perfectly crafted flour for when you have to kick “king wheat” to the curb. Personally, I use buckwheat flour in everything and my pantry is never without. Funny thing about buckwheat is that it seems to scare some people, as it carries the word “wheat” in it’s name. No need for alarm my gluten-free friends! Buckwheat has no relation to wheat, nor is it a grass or cereal grain. It’s actually a pesudograin just like quinoa. Buckwheat is a fruit seed (yea, I know!) and is in the same family with rhubarb and sorrel.

The Gluten-Free Flour You Must Have - Buckwheat | Strength and Sunshine @RebeccaGF666

Buckwheat is really great not only for Celiacs, but also for anyone with grain issues. Because it’s a fruit seed, it doesn’t have the same types of proteins that cereal grains do. It’s very light and easy to digest in the body. It’s also a resistant starch which is very beneficial to the colon and overall gut health.  The buckwheat seed is what we eat, either whole as the triangular shaped (pyramid) groat you see in buckwheat dishes, which, when toasted is called Kasha (it has a much nuttier almost smoky taste). The actually buckwheat flower that is grown from the seed is a pretty white flower (that can also be yellow or pink!), that when pollonated, makes a beautiful honey. To make buckwheat flour, the seeds are just ground like any other flour, which makes it easy to make your on too!

Buckwheat Flour | Strength and Sunshine @RebeccaGF666

Buckwheat also carries some amazing health benefits. It has the highest levels of Manganese, Magnesium, Copper, and Zinc than other cereal grains. It also has high levels of Potassium which is good for the blood and cell tissues and is loaded with soluble fiber. All of these elements also contribute to good immune and neurological function. Buckwheat also has a stellar protein profile and balanced amino acid score, making it an ideal plant-based protein option. It’s the “grain” that has rutin, which is shown to improve circulation and prevent LDL build-up. To sum up, buckwheat is amazing for cardiovascular health, preventing heart disease and diabetes, blood sugar control, and it even prevents gallstones! That’s on special seed.

Buckwheat Groats | Strength and Sunshine @RebeccaGF666

Now for why I think buckwheat flour is a must in your gluten-free pantry. First, buckwheat flour has such a light beautiful super soft texture. The color is an “earthy” grey/tan and gives baked goods a darker toasted brown color. The taste is also very earthy and strong, yet delicate and distinctive. Once you know what buckwheat flour tastes like, you will always be able to identify it’s presence. Time and again, when I am developing a baking recipe, my go-to flour is always buckwheat. It has always worked for me without even having to combine it with other gluten-free flours to create a complete “profile”. In larger baking project I usually do combine it with some all-purpose, but for smaller things, pancakes, mugcakes, muffins, it wouldn’t be a gamble if I only used buckwheat. It’s really the perfect replacement for wheat flour and has more health benefits than rice flours or heavier “all-purpose” gluten-free grain flours. It isn’t as tricky to work with like nut, coconut, or other grain flours like amaranth, quinoa, teff, and millet which work best in combinations and smaller amounts. Just make sure you include baking power in your buckwheat baked goods and your good to go! I use 1/2 tsp of baking powder per 1/2 cup buckwheat flour.

Buckwheat Flour | Strength and Sunshine @RebeccaGF666

The best buckwheat flour, the only one I trust enough to buy and never let me done in taste and results is Arrowhead Mills Organic Buckwheat Flour. Opening up a new bag is such a glorious event! The wonderful smell of earthy buckwheat flour rises and the soft texture feels beautiful on the hands. This is the brand I recommend if you aren’t feeling like making your own (which I rarely do!)

Arrowhead Mills Organic Buckwheat Flour | Strength and Sunshine @RebeccaGF666

Besides being an amazing flour, buckwheat is a wonderful gluten-free “grain” option, boiled in a pot like rice or quinoa. When toasted and make into kasha, the flavor is even better! Of course it can also be “steel-cut” to mimic oatmeal and this makes it the wonderful creamy hot cereal which I love. Buckwheat is also a popular soba noodle variety for us gluten-free eaters. However you decide to add buckwheat to your diet, you’ll be pleased with this seed 100%! If at first the strong earthy flavor seems strong for your palate, it will grow on you! Try different recipes, varieties, and amounts of flour in baking!

Here are some of my favorite buckwheat recipes so far on Strength and Sunshine (with many more to come!):

Apple Gingerbread Muffins (buckwheat flour)

Buckwheat English Muffin Buns (buckwheat flour)

Buckwheat Pumpkin Cornbread (buckwheat flour)

Cinnamon Raisin Yeast Bread (buckwheat flour)

Power Breakfast Muffins (buckwheat flour)

Apple Poppy Seed Pancakes (buckwheat flour)

Chocolate Buckwheat Mug Cake (buckwheat flour)

Chocolate Chip Sweet Potato Pancakes (buckwheat flour)

Chocolate Matcha Pancakes (buckwheat flour)

Chocolate Frosted Peppermint Monster Pancakes (buckwheat flour)

Cinnamon Pear Oat Pancakes (buckwheat flour)

Zucchini Buckwheat Peanut Pancakes (buckwheat flour)

Purple Sweet Potato Mug Cake (buckwheat flour)

Chocolate Peanut Buckwheat Cereal (buckwheat hot cereal)

Creamy Chocolate Coconut Buckwheat Cereal (buckwheat hot cereal)

Orange Chocolate Chia Buckwheat Cereal (buckwheat hot cereal)

“Cheezy” Sardine Kasha Bowl (kasha)

So tell me:

+ Do you use buckwheat flour?

+ What flour is essential in your pantry?

 

Sources:

whfoods.org

wholegrainscouncil.org

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Comments

  1. Rainah says

    My favorite way to eat buckwheat pancakes is with a mess of caramelized apples on top! I’m still not a fan of the buckwheat flavor, but while I’m working on developing a taste for it, my family is enjoying my explorations with buckwheat…… =]

    Reply

  2. barb says

    I live on buckwheat flour too, but for the best gut health, I buy the groats already soaked, sprouted and dehydrated from a raw cafe here in town, and then just grind them up in my coffee grinder as needed. I found that Whole Foods now sells sprouted organic quinoa in its bulk foods area, which again is much better for anyone with gut issues. Same thing, I just grind it up and use it.

    Reply

  3. Ruth Meaney says

    I have a bag of buckwheat flour sitting in the cupboard, waiting to be used. I do put buckinis in my muesli, they are yummy 🙂 Looking forward going through your list of delicious sounding recipes! Which one is your favourite??

    Reply

  6. kimmythevegan says

    I really love buckwheat flour. I love how it adds density to baked goods, it grounds things.
    I haven’t had much luck finding gf certified buckwheat flour. I found some Bob’s Red Mill buckwheat flour, but it did not say gf like all of their other gf products… which is confusing to me since buckwheat is naturally gluten free. I guess I’ll have to track down Arrowhead Mills.

    Reply

    • Rebecca @ Strength and Sunshine says

      I’ve never seen bob’s in the store, so I stick with my one and only arrowhead mills.

      Reply

  8. DIANE says

    Great article – I’ll definitely be trying buckwheat flour. I already like buckwheat in a “cereal” mixture I buy that includes chia seed & hemp.

    Reply

  12. Nina says

    Hi Rebecca!
    I use buckwheat flower a lot, I’ve been following gluten free diet for 8 months now. I’m so happy having found your blog – All your recipes here (I’d love to find an easy recipe for gluten free white bread – I have a delicious one for dark bread with many seeds and nuts – yummy!)
    Nina

    Reply

    • Rebecca @ Strength and Sunshine says

      I can’t say enough good things about buckwheat! You’ll love baking with it now dear!

      Reply

  14. Ali Ronan says

    I was so excited to read this post. I have recently been diagnosed with a need to remove gluten and have been a little bummed at what I would be missing out on. Learning about stuff like this make removing gluten way easier and, dare I say, kind of exciting. I had heard of buckwheat, but had no idea it was so versatile. I can’t wait to give it a try!

    Reply

    • Rebecca @ Strength and Sunshine says

      The first thing you need to do is make some buckwheat pancakes this weekend! They will make you forget about gluten containing counterparts forever 😉 Happy new eating dear!

      Reply

  15. Rebekah @ Naturally Blessed Mama says

    I am so excited to see this post! It looks like gluten-free Buckwheat flour can be used as a great replacement for all-purpose flour and the health benefits are really amazing. I’m going to have to try your Mug Cake recipe. It sounds delicious and easy.

    Reply

  16. penpen says

    what timing. having a gluten-free friend over for dinner on the 4th. If buckwheat is related to rhubarb and sorrell, how bad can it be. love both of those. thanks for the tips.

    Reply

  17. Rene D says

    I NEEDED this today – totally pinning it. I know I am gluten intolerant but still “cheat” with wheat………. and I pay the price every time 🙁

    Reply

    • Rebecca @ Strength and Sunshine says

      Don’t do that!!! You don’t need to ever cheat! There are so many amazing things to replace any and everything!

      Reply

  20. Sue says

    Its great to have people like you blogging about gluten free products and ideas. I’m not gluten intolerant however there are many who are. Thanks for sharing with us at #WednesdaysWisdom

    Reply

  22. Charissa says

    Thank you for the thorough description of buckwheat flour. I’ve often heard of it, but have never tried it. However, I think I need to change that! And soon. #Wenesday’sWisdom

    Reply

  26. Laura says

    I love how long your list of recipes is. I think mine would be pretty similar – I use it in everything. Really versatile and it lends such a nice earthy flavour. In fact, I just finished tonight’s dinner of pizza on GF Buckwheat crust. Always a win.

    Reply

    • Rebecca @ Strength and Sunshine says

      Ah yes!! Buckwheat pizza! I am obsessed with its earthy flavor. Some people don’t like it, but I always love those strong prominent tastes!

      Reply

  30. Evolve with Mary says

    I will admit I don’t have tons of experience with gluten free flour. I purchased a generic brand from Trader Joes a few years ago and wasn’t impressed with the outcome. I have tried buckwheat flour and I have no complaints, thanks for educating me on this subject.

    Reply

    • Rebecca @ Strength and Sunshine says

      The only all-purpose I love is Bob’s Red Mill, but other wise I always use single “grain” flours!

      Reply

  31. Farrah says

    I’ve never used buckwheat flour to make anything, but I’ve had buckwheat pancakes, and they are wonderful! 2 weeks + (b) a kitchen again! :O

    Reply

  32. Sheryl says

    Sheer genius! Buckwheat is an awesome replacement to wheat. Thank you for the nutrition information and also how and when to use it. I didn’t know that buckwheat was akin to sorrel. That is interesting. Thanks for providing so many awesome recipes, too. Buckwheat is the “king” of wheat alternatives for me, too! Thanks for sharing.

    Reply

    • Rebecca @ Strength and Sunshine says

      Haha, thanks dear! Buckwheat is the best! I just can never get over it’s soft texture or distinct taste! I love it so much!

      Reply

  33. Michele @ paleorunningmomma says

    I need to try this for sure, thanks for all the info. I’ve circled between paleo staples like nut and coconut flours with some arrowroot and tapioca but really I don’t do well with a lot of nuts, so buckwheat seems like a great option 🙂

    Reply

    • Rebecca @ Strength and Sunshine says

      I know! It’s not a “grain” so…. 😉 The flour is so lovely and the hot cereal is amazing! It always soothes my tummy 😉

      Reply

  35. Emily @ My Healthyish Life says

    I *think* we have it in our pantry at home but because I don’t do much baking (or cooking) I’m not sure 🙂 But I do remember thinking it was off limits for a while because it has the word “wheat” in the name.

    Reply

    • Rebecca @ Strength and Sunshine says

      Haha, make pancakes! You will LOVE it and they will make you LOVE cooking and baking 😉

      Reply

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Meet Rebecca

Hey there, welcome to Strength and Sunshine! I’m Rebecca and I’m so glad you’re here! This is your go-to destination for delicious, fun, and (mostly) healthy gluten-free and allergy-free recipes, tips & tricks, advice, as well as celiac and food allergy coaching services!

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