How to Make Raw Buckwheat Flour
Did you know that buckwheat, although we use it much like other grains, is actually a fruit seed and not a true whole grain? I have been using freshly ground, raw buckwheat flour in my gluten-free baking recipes for the last two decades. When a recipe of mine calls for raw or freshly ground buckwheat flour it's very important to purchase raw buckwheat groats and grind the flour yourself. Regular buckwheat flour that you find in the store is made from roasted buckwheat groats, and behaves VERY differently in recipes
How to Make Raw Buckwheat Flour:
- Place about 2 cups of raw buckwheat groats into the dry or wet container of your Vitamix or high-powered blender. A coffee grinder works well too (one not used for coffee), however you'll need to process about 1/3 cup at a time.
- Process until a fine flour forms. This can take about two minutes or longer. Pour flour into a large glass jar for storage.
- Repeat process until you have the desired amount of ground buckwheat flour.
Tip: 3 cups of buckwheat groats creates 4 cups of flour.
Health Benefits of Buckwheat:
- It is naturally gluten-free.
- Buckwheat groats are very high in numerous phytonutrients that have antioxidant, anti-inflammatory, anti-cancer, neuroprotective, and immunoregulatory effects.
- More specifically, buckwheat groats are very high in a flavonoid called rutin, which helps to prevent disease through its antioxidant and anti-inflammatory effects.
- Another star phytonutrient found in buckwheat is quercetin. This nutrient helps to regulate immune system functions, protect the liver, reduce inflammation, and act as an antioxidant in the body reducing free radical damage.
- Buckwheat helps to maintain blood glucose levels, and has been shown to be beneficial for diabetics.
- Buckwheat, beans, and nuts are all rich sources of magnesium. Magnesium acts as a cofactor for over 300 enzymes in the human body! All reactions that involve ATP (the energy currency of our cells) depend on magnesium.
Recipes Using Buckwheat Flour:
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- Buckwheat Cinnamon Applesauce Bread
- Buckwheat Cinnamon Raisin Bagels
- Buckwheat Cinnamon Raisin Bread
- Blackberry Buckwheat Olive Oil Cake
- Banana Buckwheat Muffins
- Buckwheat Baguettes
- Carrot Raisin Buckwheat Muffins
- Gluten-Free Shortbread Cookies
- Yeast-Free Buckwheat Pizza Crust
- Buckwheat Hazelnut Pancakes
About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 1,800 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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Comments
can you use buckwheat kasha…
can you use buckwheat kasha to make flour?
the recipes for flour are great
I see the buckwheat pictured…
I see the buckwheat pictured looks hulled. Have you ever ground whole buckwheat groats in the Vitamix?
I can't believe raw…
I can't believe raw buckwheat flour isn't used more in gluten-free baking, since it has somewhat of a binding/thickening property. Most recipes call for thoroughly rinsing the groats first: should they be rinsed then dehydrated, or do you find the rinsing step necessary?