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.
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 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.
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.
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!)
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:
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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…… =]
Rebecca @ Strength and Sunshine says
It is a fantastic seed!
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.
Rebecca @ Strength and Sunshine says
Yup! That’s a great way to make your own!
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??
Rebecca @ Strength and Sunshine says
Any pancake recipe using buckwheat flour is my favorite 😉
Ashley says
How interesting! I’ve never heard of buckwheat flour before! Your blog is such a great resource for those who need a gluten-free diet.
Rebecca @ Strength and Sunshine says
Thank you!
Nell Foster says
I’ve never tried buckwheat flour but I do like cooked buckwheat. It’s on the list to try!
Rebecca @ Strength and Sunshine says
Then you’ll love the flour!
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.
Rebecca @ Strength and Sunshine says
I’ve never seen bob’s in the store, so I stick with my one and only arrowhead mills.
Sherry says
I love buckwheat. I like to make buckwheat pancakes with pecans and syrup. Oh, yum.
Rebecca @ Strength and Sunshine says
Yup! Buckwheat pancakes are my staple!
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.
Rebecca @ Strength and Sunshine says
Awesome! I hope you do!
Karen Patten says
I haven’t tried cooking with buckwheat flour – but now I’m convinced! Pinned! Thanks for sharing with the Healthy Living Link Party!
Rebecca @ Strength and Sunshine says
Give it a try for sure!
Elaine Hodges says
Great list of recipes.
Rebecca @ Strength and Sunshine says
Yup!
masala girl says
my favorite use for buckwheat is having it sprouted or dehydrated! well, i love it ALL ways, but that’s how i eat it the most 🙂
Rebecca @ Strength and Sunshine says
That’s wonderful for granola!
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
Rebecca @ Strength and Sunshine says
Thanks for stopping by Nina!
Nikki Frank-Hamilton says
I am pinning this! I am gluten free and this looks like the answer I have been looking for. And all the recipes, thank you so much!!!!
Rebecca @ Strength and Sunshine says
I can’t say enough good things about buckwheat! You’ll love baking with it now dear!
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!
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!
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.
Rebecca @ Strength and Sunshine says
The mug cake is a mucst try!
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.
Rebecca @ Strength and Sunshine says
I hope you make some buckwheat goodies! Everyone will love it!
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 🙁
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!
Val - Corn, Beans, Pigs and Kids says
I have never used buckwheat flour before but now after reading your post I’m curious to try it out. Thanks for linking up to the Country Fair Blog Party!
Rebecca @ Strength and Sunshine says
I’m sure you’ll love it!
Sarah says
Buckwheat is one of my favs!
Rebecca @ Strength and Sunshine says
It’s the best!
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
Rebecca @ Strength and Sunshine says
This flour is for everyone! A must!
Linda @ Veganosity says
I love buckwheat pancakes, but I never used it for other recipes. Thanks to you, I will now. 🙂
Rebecca @ Strength and Sunshine says
O you must Linda!!!
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
Rebecca @ Strength and Sunshine says
Yes, please do! You’ll love it!
Kristy @ Southern In Law says
I loveeeeeeeeeeeeeee me some buckwheat! You always have always recipes using it too!
Rebecca @ Strength and Sunshine says
It is the best!!
Michelle @ Vitamin Sunshine says
Beautiful buckwheat photos 🙂 It’s one of my favorite flours to use at home too– I love it mixed with egg white and banana for quick, high protein pancakes.
Rebecca @ Strength and Sunshine says
Pancakes is all I make every weekend 😉
Elizabeth Shaw says
Awesome post— great work! I have a favorite buckwheat pancake GF mix from a local SD company… Pure Pantry! Have you heard of them?
Rebecca @ Strength and Sunshine says
I have heard of them! Never tried it though!
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.
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!
Betty says
Do the recipes work well without the baking powder? I can’t have baking powder!
Rebecca @ Strength and Sunshine says
Why not?
Sonali- The Foodie Physician says
Thanks for the great info! I definitely want to experiment more with it. Gorgeous photos btw 🙂
Rebecca @ Strength and Sunshine says
You’ll have fun with it! Thanks dear!
Harriet Emily says
I couldn’t agree with you more on this, Rebecca! I LOVE buckwheat flour – it’s amazing!!!!
Rebecca @ Strength and Sunshine says
Realy, it’s perfection!
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.
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!
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
Rebecca @ Strength and Sunshine says
I think you should make buckwheat pancakes AND buckwheat DOUGHNUTS!
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.
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!
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 🙂
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 😉
Hannah @ CleanEatingVeggieGirl says
I LOVE baking with buckwheat flour! Now you have me wondering if it meets the rules for the Whole 30… I’m going to google that now 😉
Rebecca @ Strength and Sunshine says
I know like…it’s a seed…like quinoa…so are the paleo? Technically yes, but they still aren’t approved by the paleo-grain-free gods :/
Hannah @ CleanEatingVeggieGirl says
Boo!! 🙁
Rebecca @ Strength and Sunshine says
That’s why it’s all nonsense!
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.
Rebecca @ Strength and Sunshine says
Haha, make pancakes! You will LOVE it and they will make you LOVE cooking and baking 😉
Bethany says
why have i not tried buckwheat flour yet??? I must!
Rebecca @ Strength and Sunshine says
No way! I don’t believe you!