Buckwheat Superfood Crepes- A Delicious and Nutritious Brunch Option (Gluten Free and Vegan)
Buckwheat Crepe with Vegan Cashew Cheese, Egg and Chive filling from Blé Noir (Geneva, Switzerland)
Many of us are inspired by our childhoods when we grow up in terms of cooking, as well as recipes. There are also potent genetic factors that show that regional influences of where we and our ancestors are from influence what we should be eating on a regular basis. Research has demonstrated this may even influence why some people have higher intolerances to certain foods than others.
For me, I grew up in a very Russian household and a lot of what we ate was related to Buckwheat. This supergrain is produced in Eastern Europe and is similar to quinoa and it is considered a pseudocereal because it does not come from grass like most grains do. We used to just boil the groats (what they call the little seeds) and either have them with milk or put olive oil and salt on them. However for most people this is quite difficult to enjoy as it has a certain grainy texture that most oatmeals don’t have. Buckwheat has a nutty flavour and in other parts of the world is used in baked goods and flours. In Bretagne, a North-Western region of France they use it to make crepes and they turn out delicious and crispy. I personally adore this way of eating buckwheat and consuming its health benefits.
Health Benefits of Buckwheat:
Buckwheat provides essential macronutrients such as fiber but ir also boasts an impressive array of vitamins and minerals, including magnesium, manganese, copper, and B-vitamins like niacin and folate. These micronutrients play crucial roles in supporting bone health, metabolism, and overall well-being. This supergrain supports digestive health and contributes to sustained energy levels. Its high concentration of rutin, a powerful antioxidant, has been linked to improved heart health by promoting better blood circulation and reducing cholesterol levels. Additionally, the grain's low glycemic index makes it an excellent choice for individuals managing blood sugar levels. Try and add buckwheat into your routine or swap out your usual carbs for this grain and see if you can notice a difference in how you feel.
Ingredients:
For the Crepe Batter:
1 cup buckwheat flour
2 large eggs
1 1/2 cups unsweetened almond milk (or any other plant-based milk)
1/2 teaspoon salt
For the Filling:
1 cup grated vegan or regular cheese (depending on your preference)
8 slices of vegan ham, tempeh bacon, or regular ham (as per your dietary choice)
1/2 cup sautéed spinach
Salt and pepper to taste
One egg (as per your dietary preferences)
Fresh chives or parsley for garnish (optional)
Instructions:
Prepare the Crepe Batter: In a mixing bowl, combine the buckwheat flour, eggs, almond milk, and salt. Whisk until you have a smooth batter. If the batter is too thick, you can add a little more almond milk to reach your desired consistency. Cover the bowl and let the batter rest in the refrigerator for at least 30 minutes to an hour. This resting period allows the flour to absorb the liquid and results in better crepes.
Heat the Pan: Heat a non-stick skillet or crepe pan over medium-high heat. Add a small amount of coconut oil, vegan butter or regular butter to grease the pan and prevent sticking.
Cook the Crepes: Pour a ladleful of the buckwheat batter (about 1/4 cup) into the hot pan. Tilt the pan in a circular motion to spread the batter evenly and create a thin crepe. Cook for about 2-3 minutes, or until the edges start to lift and the bottom is golden brown.
Assemble the Crepes: On one half of the crepe, layer some grated vegan or regular cheese, a slice of vegan ham, tempeh bacon, or regular ham, and sautéed spinach. Season with salt and pepper to taste.
Fold and Serve: Carefully fold the other half of the crepe over the fillings to create a half-moon shape. Cook for an additional 1-2 minutes to melt the cheese and warm the fillings.
Garnish and Serve: Transfer the buckwheat crepe to a serving plate and garnish with fresh chives or parsley, if desired. Repeat the process with the remaining batter and fillings.
Enjoy: Serve your buckwheat crepes with eggs hot. These crepes provide a satisfying and balanced meal, perfect for brunch or dinner.
Feel free to customize the fillings with your favorite ingredients and sauces to suit your taste preferences. Enjoy your buckwheat crepes with eggs!
