Wheat free with Buckwheat
Despite its deceptive name and floury texture, buckwheat is not made from a grain and does not contain wheat. The flour is made from the seeds of a beautiful plant and is entirely wheat and gluten free. This makes it the perfect flour to use for those who are wheat -or gluten intolerant or suffer from celiac disease.
Excellent source of protein
Not only is buckwheat gluten free, it is also an excellent source of protein, containing all the essential amino acids. Amino acids are the building blocks of proteins and the essential ones are those that cannot be made by the human body and therefore must be obtained through diet. For this reason buckwheat is especially valuable for vegetarians and vegans who don’t get their protein from meat.
Antidote to stress
But there is more good news for those looking for a gluten free health fix.
Buckwheat is a particularly rich source of B vitamins such as B1, B3, B5, B6 and folate. These are important for optimal energy levels and coping with stress. It is also high in minerals such as magnesium, phosphorus, copper, manganese, zinc, potassium, and selenium as well as antioxidants such as rutin. This makes it a very heart-healthy food! To top it all up, buckwheat is a great source of fibre, helping to keep our bowels clean and regular. What is not to like.
Because of its high protein and fibre content, buckwheat is a very dense and slow digesting grain. What does this mean? It makes you feel very full, very quickly. Whereas normal cakes and muffins often leave you wanting more, products made with buckwheat flour tend to satisfy your cravings quickly and effectively. They release energy slowly, which means they keep your blood sugar and energy levels perfectly balanced. This makes it especially suitable for those with diabetes.
Easy to use in baking - Natural tendency to rise
Unlike most gluten free flours, buckwheat naturally rises quite well, even without the use of eggs or baking powder. This makes it exceptionally suitable for baking gluten free cakes, muffins. and even pizza bases. (see 'Fuel for Life' for plenty of my amazing buckwheat recipes)
Super Healthy Apple crumble
Who doesn't love a good apple crumble. Well, I'm excited to share my super healthy, low sugar, wheat & dairy free version with you. Think that sounds aweful? Think again. This tastes pretty much like the real thing and is loaded with goodness! And who doesn't like a guilt free treat after the Chrismas indulgence?
To make the topping:
80g almond flour
90g porridge oats
100g buckwheat flour
3 heaped tbsp of unmelted (hard) raw virgin coconut oil
2 tbsp maple syrup
salt to taste (at east 1/4 tsp)
To make the filling:
6-8 sweet apples cut into small cubes or slices
(feel free to use pears and berries too!)
cinnamon to taste
Optional: add a little apple or pineapple juice to soften the apples while baking
Put all the topping ingredients in a bowl. With your fingers mix and rub the coconut oil into the flour mixture until you get a fine crumble.
Grease a 20cm round oven proof dish with coconut oil. Mix the apples with the cinnamon and transfer to the dish. Spread the crumble evenly over the top and bake at 180 degrees Celcius for 20 - 30 minutes or until golden brown.
Serve with dairy free, sugar free custard made from 2 tbsp unsweetened custard powder, 1 pint of almond or coconut milk and stevia to taste. Mix, bring to the boil and serve with your crumble!