3 Unhealthy Dishes You Can Improve with Buckwheat

With high nutritional value and nutrients that include healthy levels of fiber, vitamin B, and amino acids, buckwheat can serve as a terrific substitute in many unhealthy foods. When exchanged for wheat in baking, buckwheat is believed to assist in lowering cholesterol and high blood pressure. Baking with buckwheat instead of wheat flour is also a method for those with gluten intolerance or celiac disease to enjoy baked items which might otherwise be off the menu due to an allergy.

While the name might lead you to believe buckwheat is a type of grain, it is actually made from a type of fruit seed which is available year round. Although buckwheat does perform identically to wheat flour as a baking tool, it does sport a slightly different taste and will change the taste of your food somewhat. If you do not suffer from an allergy that would otherwise prevent you from baking with wheat flour, using a 50/50 mix of half buckwheat and half wheat flour is recommended for most recipes.

Buckwheat Pancakes

Reduce the amount of wheat flour in your pancakes and improve their nutrition by including buckwheat in your next pancake recipe. To make buckwheat pancakes, gather the following ingredients:

  • 1 1/2 cups buckwheat flour
  • 1/2 cup whole wheat flour
  • 2 teaspoons honey (or molasses)
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 2 tablespoons oil
  • 3 cups buttermilk
  • 1/2 teaspoon salt

To prepare pancakes, first combine all dry ingredients in a mixing bowl. Second, stir in buttermilk and honey (or molasses) and wet ingredients. Then, cover and refrigerate mixture for a few hours. After mixture has set, fry on a greased pan at 375 degrees.

Buckwheat Pretzels

While pretzels are available at a variety of nutritional levels, you can bake healthy pretzels at home by including some buckwheat in your recipe. To make buckwheat pretzels, first collect the following ingredients:

  • 2/3 cup buckwheat flour
  • 3 1/2 cups all-purpose flour
  • 2 eggs
  • 1 cup milk
  • 1 egg white
  • 2 teaspoons salt

To make pretzels, combine flours and salt in a bowl. Then, add the eggs and milk, blending gently. Knead dough for a few minutes and then place into a sealed container. Allow dough to “rest” for at least 20 minutes and then cut dough into strips. Twist each piece into your desired pretzel shape and place pretzels onto an oiled baking sheet. Bake at 425 degrees for 15 to 20 minutes.

Buckwheat Corn Muffins

Muffins can be one of the most delicious items on a breakfast menu, but they are often high in fat. Including buckwheat in your next batch of muffins can reduce their fat content and improve the overall nutrition of the muffins. To make buckwheat corn muffins, first gather the following ingredients:

  • 1 cup buckwheat flour
  • 1/2 cup cornmeal
  • 2 1/2 teaspoons baking powder
  • 1 to 2 tablespoons brown sugar
  • 1 1/4 cups milk
  • 1/4 cup butter, melted
  • 2 eggs
  • 1/4 teaspoon salt

To create muffins, first preheat the oven to 400 degrees. Then mix together sugar, salt, baking powder, cornmeal and buckwheat flour. Then stir the eggs, milk and butter into the mix. Pour the thin, mixed batter into muffin tins and bake for 15 to 20 minutes.


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