Savory Buckwheat Pancake Wraps

A guest article by Suzanne Goldenberg Shove

Photo by Suzanne Goldenberg Shove

Hello friends,

Today I have a guest in my kitchen, the lovely Suzanne Goldenberg Shove who has a lovely newsletter full of picturesque healthy gluten free recipes.

She’s sharing with us today her love of buckwheat. (Me too! Check out this gorgeous guide to gluten free charcuterie boards I shared featuring awesome buckwheat crackers!) Her recipe is for a simple and delicious wrap or crepe as we would say in the USA, or pancake as she calls it from her side of the pond. Not a sweet fluffy pancake as I grew up with - my grandmother did make buckwheat pancakes when I was a child, but a simple flatbread meant to hold savoury sandwich-type fillings or “hand salads.”

These are very similar but not identical to a classic Breton buckwheat crepe, something I’ve taught in cooking classes possibly hundreds of times. For those of you who are new to this type of pancake, here is a little video of mine showing the basic technique for this type of pancake or crepe.

Happy flipping,

Rachel

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Photo by @emmacroman

Now - take it away Suzanne:

Suzanne is a food writer and recipe developer who found her way back to heath simply through diet and exercise. An expert in stripping out allergens, Suzanne is passionate about gut health and the power it has to change the way we feel. Suzanne works with up and coming food brands, health magazines and schools as well as writing for her own audience on Substack and Instagram.

I remember that devastation and pain well. Wheat was so intertwined in my diet, what would I replace it with. The simple sandwich I would happily munch away at over my keyboard at work, or slide in to my bag as I picnicked on the go. Suddenly this simplicity was taken away from me as if I had lost my hand from my arm.

The thing to do, I thought, is replace it for a gluten free alternative. Simple. Although it seems not.

Photo by Suzanne Goldenberg Shove

The label on the gluten free alternative may have assured me it was a gluten free product, however the vast list of ingredients in front of my eyes suggested that the removal of this poisonous grain meant replacing it with a whole host of processed ingredients. Essentially, consuming this wheat-free alternative meant causing another, very much unwelcome, aggravating digestive problem.

I did what any decent mother of three young kids would do. Set aside some time (because I had that in bucketloads) and got to researching, making and tasting.

Buckwheat, a lesser known ancient grain, it seemed might be the answer to my prayers. Despite its name suggests, this healthy whole grain is in fact completely gluten free. A flowering seed that had been a popular crop back in the 70’s in Europe & the US, mainly as animal feed rather than for human consumption.

Unless you were Italian, whom it seems, have very good taste. They knew they were on to a winner when they adopted this grain back in the 14th century making it a standard ingredient in the kitchen. And never looked back. Italians still can’t get enough of its intense, nutty flavour, using it in an array of doughs from pasta to pastry, cakes & polenta.

So what did the Italians see that other parts of Europe and the US didn’t? Think of its flavour profile much like a big personality. Unlike plain white flour, buckwheat is brimming with a delicious toasted, caramel, almost hop-like flavour. What’s more it’s super high in nutrients, antioxidants as well as containing impressive amounts of fibre and protein. A much better gut loving alternative to the unrecognisable processed ingredients in the packaged gluten free loaves sitting on supermarket shelves.

Luckily for us gluten free beings, buckwheat is freely available now both in it’s raw groat form or blended in to a fine flour. I like to use both in my kitchen. The groats give a lovely crunch when slightly ground and make for the perfect addition in a grain free granola. And the flour, well it opens up a whole door of delicious gluten free opportunities. Cakes, pancakes, bread, you name it. But my simplest and quickest way is to turn it in to savoury pancake, the perfect replacement to that supermarket gluten free bread. Containing only 3 ingredients (or more if you want to chuck in some extra spices), it’s a no brainer.

Photo by Suzanne Goldenberg Shove

Buckwheat Pancakes
(Recipe by Suzanne Goldenberg Shove)

These three-ingredients super simple no knead savoury pancakes are the perfect alternative to that over processed supermarket gluten free loaf. What’s more they are positively brimming full of nutrients, antioxidants as well as fibre and protein. All the good stuff you need to keep your gut happy.

If you have the time, leave this pancake mix out to ferment slightly in a dark spot in the corner of your kitchen. Anything from 30 mins to overnight. The flavour profile darkens and becomes even more toasted, nuttier and so incredibly flavoursome. Your mix may need a drop to two of water to reach back to that buttermilk-like consistency you had pre-fermentation. Your gut microbes will love for you it!

Makes 2 large or 4 slightly smaller pancakes

100g Buckwheat Flour, I like to use Doves Farm (Rachel’s note: this is 13 Tb of buckwheat flour, in the USA I like to use Anthony’s brand)
150ml water (Rachel’s note: 2/3 cup)
A pinch of salt
Neutral oil, such as coconut or rapeseed

Mix the flour & salt in a bowl. Pour the water & stir. You are looking for a buttermilk type consistency. If the mix is too thick, add a little more water until your mix is just right.

Place a frying pan on a medium to high heat. Add a tbsp of oil and swirl around the pan. Place a ladle of pancake mix and swirl around the pan. Leave for 3 minutes to brown. The pancake is ready to flip when bubbles appear on its surface and the edges begin to brown. Flip and cook for a further 2 minutes on the other side. Remove the pancake and repeat. Serve immediately and enjoy with your favourite toppings.