Banana Buckwheat Pancakes

Banana Buckwheat Pancakes

Since learning about the low Fodmap diet and reducing the amount of wheat flour I cook with I have become a fan of buckwheat flour.  Buckwheat is not wheat, in fact it is actually not a grain at all but an herb.

low FODMAP Buckwheat Banana Pancakes 

1 Banana

1 egg

1 cup skim milk

1 TB vanilla

1 cup buckwheat flour

1 TB ground flax-seed

1 TB ground Chia seeds

2 TB granulated maple sugar

1 tsp baking powder

1 tsp cinnamonsilver-dollar-pan

Blitz first 4 ingredients in a food processor until smooth. Add remaining ingredients and processed until just blended.  Cook over medium heat using coconut oil. (Take care pan is not too hot or outside of pancake will burn before inside sets.)

Makes 20 silver dollar size pancakes.

I love this Nordic Wear Silver Dollar pan.


Disaster Day # 2 – Buckwheat “crepes”

Disaster Day # 2 – Buckwheat “crepes”

Last night I was surfing the web looking for ways to use my new pure stevia powder and I got sidetracked.  I saw a simple recipe for Buckwheat Pancakes that looked like crepes, or even wraps.  It only called for buckwheat flour (2 cups), salt (2 tsp), water (3 + 1/3 cups) and an egg.  It did however talk about soaking the flour overnight with a touch of acid (vinegar or lemon juice.)  That intrigued me and decided to give it a go.   I measure the water, removed 1 Tablespoon and replaced it with 1 Tablespoon of white vinegar.  My 2 Qt Dough Doubler from King Arthur Flour was the perfect vessel for whisking the water and flour together,

then covering to place in the fridge.

This morning whiles the “polenta fries” were in the oven I took the buckwheat out, gave it a whisk or two, or three, as the flour had settled some, and added the egg.  I forgot all about the salt, maybe someone distracted me.

I have a Nordic Wear Swedish Platte Panne that I thought would be nice to use as it would yield perfect little round mini crepes.

I oiled and heated the pan.  Then I spooned in some batter.  It did not look great.  It tasted worse.  I have this mass of “stuff” and with so much water what can I convert it into without ending up with food for an army.  The wonderful Buckwheat Bread I made but still have a good supply of in the freezer.  No way can I get those proportions right.   Gosh, but the batter is bitter and rubbery.  Needs leavening as well as some other flour to balance the taste and texture.  Light bulb, it will not be too wasteful if I add the end of a box of Gluten Free Bisquick that is in my cupboard.  I measure, merely because if I post I will want to say.  There is just about 1 full cup of Bisquick.  In it goes.  I taste, still bitter.  Well, this all began with looking for a way to use pure stevia powder.  My smallest measuring spoon is 1/8ths, while I have read stevia is measured in 1/32nds.  Heck, go for an eighth cause this stuff is bitter.  Retaste, getting better, another eighth of stevia seems like a good idea. Good decision.  I cook up another pan of little silver dollar pancakes (and now they really are becoming pancakes.)  Almost there, but they still lack something in taste and they are a devil to turn as they want to stick.  Back to the cupboard.  This time I pull out a jar of ghee.  I put a couple of spoons full in a little glass bowl and pop it into the microwave to melt.  Once again, just because I’ll be posting, I weigh the melted ghee, 5/8ths of an ounce.  Into the batter and stir.  (Now the oven timer is going off and I have quite the messy kitchen.)  I decide my multi-tasking is not going to turn out too well so time to pack up the pancake project.  The batter goes back to the fridge while I rescue the “polenta project.”  A few hours rest will make the batter easier to work with in all likelihood.IMG_8430

Some other things accomplished, a clean kitchen, and no one else in the house.  Time to find out what I have created from disaster #2.   Thinking about it the grapeseed oil I used on the pan this morning might be part of the flavor problem. Back in the 1960s & 70s, everyone in my family cooked pancakes and fritters in melted Crisco.  I could use the ghee but it is going to be fussy to get into the little wells of my pan.  There is the tail end of an Earth Balance stick in the fridge.  I can just pat the end of it into each circle while holding onto the foil wrapper.  Here we go.  And it goes well. IMG_8432 Once the batter bowl is empty I have 40 little buckwheat silver dollar pancakes that taste nice.  20 go into the freezer.  A good number go into the fridge.  And a few get topped with a dab of plain yogurt and homemade raspberry chia jam and devoured by the hungry but now happy cook.  Two disasters turned around.


low FODMAP Buckwheat Bread

low FODMAP Buckwheat Bread

I used the recipe on the back of the Arrowhead Mills Organic Gluten Free Buckwheat Flour bag as a guide for creating this bread recipe.  I was also inspired the Buckwheat Dinner Roll post made by Low FODMAP Foodie.

Buckwheat FODMAP Friendly Bread

  • 1 ¼ Cups Buckwheat Flour
  • 2 ¼ Cups GF All Purpose Flour Mix
  • ½ tsp salt
  • ½ tsp baking powder
  • 2 tsp brown sugar
  • 1 TBsp active dry yeast (not instant)
  • 1 ¼ Cups warm water (120 F – 130 F)
  • 3 TBsp maple syrup
  • 1 TBsp oil
  • 1 TBsp white vinegar
  • 3 eggs

Pour warm water and maple syrup into large mixing bowl.  Sprinkle with yeast and allow to sit while working on the rest of the recipe.  Sift or whisk together the first 5 dry ingredients.  Check on yeast, it should be slightly bubbly.  Combine oil, vinegar, and eggs in a small bowl before adding them to the yeast and water mixture.  Beat wet ingredients briefly before adding all the dry ingredients.  Mix until batter is smooth.  It will be wet and sticky.  Scrape down sides and fold batter from bottom of bowl before covering with cling wrap.  If your kitchen is not hot, warm a wet dish in your microwave for a minute and then drape it over the batter bowl to assist the rising process.  Let batter double for about 40 – 60 minutes.  Use a spatula to “punch” down batter.  Scrape batter into a greased glass loaf pan or oven safe bowl.  Allow to rise again, and then bake in a 350F oven for about 40 minutes, or until dark brown and internal temperature is between 190F – 210F.   After about 10 – 15 minutes of cooling in pan, turn the baked bread out onto a rack to finishing cooling

I covered my loaf with sesame seeds prior to baking, but a lot of them fell off before I sliced the bread.  Still, they added a nice look and an extra bit of crunch. I was very pleased with the result of this recipe and will make it again.  This was only my second attempt at gluten-free bread and vastly better than the first loaf I made with only a GF All Purpose Flour Mix.  I confess to reading a lot of different recipes and “how-to” posts before this retry.