buckwheat crepes
Home-made vegan pesto, roasted mushrooms, onions and goat cheese.
So, this week I experimented with buckwheat flour. I have never really cooked with this flour or known much about buckwheat until recently. I have been researching fiber rich food and whole grains (both of which are recommended by the American Institute for Cancer Research to include in a cancer prevention diet) and came across buckwheat. Buckwheat flour is made from 100% whole grain buckwheat groats. Despite the name, buckwheat isn’t related to wheat and is naturally gluten free. It is considered a grain and not a cereal. Buckwheat is a good source of fiber, B vitamins, magnesium, copper and manganese as well being a good source of protein. It is considered a complete protein, containing all 9 of the essential amino acids that humans do not produce naturally and must consume through food. For more information on buckwheat, check out this great blog written by the Whole Grains Council.
Buckwheat crepes (thin pancakes that originate from France) are a staple in Brittany, a region in the north of France. Typically they are served with ham and cheese (usually gruyere) and served with a sunny side egg on the top. However, you can get creative and fill them with anything! I love roasted mushrooms, caramelized onions, kale and a little parmesan cheese or sauteed red peppers, spinach and a little crumbled feta. They are usually savory and not sweet but to be honest melted chocolate tastes good on anything!
I am still experimenting with different crepe recipes as traditionally they are not plant based. A traditional recipe from Brittany is made with water, eggs, flour, salt and sometimes milk and butter (depending upon your recipe). Here are some recipes for you to review. The key is to make sure the mixture is thick but not too thick (add water as necessary) and to leave it in the fridge for about 30 minutes prior to cooking so it can rest. Use a non stick medium size pan and make sure your oil or butter is hot prior to adding the batter. When adding the batter to the pan, thinly coat the pan and swirl the pan to obtain an even coating. You really want the crepe to be thin so don’t over pour. Plan on throwing away the first pancake as typically it will be too thick. It will take a couple of pancakes before you get the hang of it!
Recipes
Vegan Gluten Free Buckwheat Crepes
The options are endless…you can make them plant based, meat based, dairy free. I personally love a little sprinkle of cheese. Here are some of my favorites. Feel free to omit the cheese.
Pesto, mushroom, onions and goat cheese
Spinach, red pepper, onions, mint and feta
Chickpeas, red pepper, mint and feta
Mushrooms, kale and parmesan
Asparagus, ham, gruyere
Raspberries, grated cacao and a drizzle of maple syrup!