VEGAN BUCKWHEAT RECIPES

Buckwheat Barley Malt Vegan Waffles



This recipe produces dark, crispy waffles with an earthy, bittersweet flavor. If you’ve already experimented with sweeteners like blackstrap molasses and are looking to try something new, this may be a good next step. For a topping, mix equal parts warm barley malt syrup and maple syrup, and drizzle on top.

* 1 cup barley flour
* 1 cup buckwheat flour
* 2 teaspoons baking powder
* 1 teaspoon baking soda
* 1 teaspooon salt
* 2 1/4 cups soymilk
* 1/4 cup barley malt syrup
* 1/4 cup canola oil
* 3 tablespoons ground flaxseed

Sift or whisk together the flour, baking powder, baking soda, and salt in a large bowl. Mix the soymilk, barley malt syrup, canola oil, and flaxseed in a medium bowl. Pour the soymilk mixture into the flour mixture and stir just until blended. Cook on a waffle iron for 3 to 4 minutes, generously spraying both grills with oil before each waffle. Makes 4 to 5 (7-inch) round Belgian waffles.

Note: You can substitute molasses if you don’t have barley malt syrup on hand, but the flavor will vary slightly.

blackstrap molasses is the black waste that's left over after regular molasses is made, so it really is the black sludge from the bottom of the barrel!


SIDE NOTES
I've recently been reading about the health benefits of blackstrap molasses and am pretty intrigued. Not only is it a great source of iron and calcium, but it's also a source of potassium, magnesium, copper, and manganese. Many people claim to have reversed their gray hair with it. I bet this is at least partly due to the copper content, as copper deficiency can lead to prematurely gray hair. Copper, an essential component of many enzymes, plays a role in a wide range of physiological processes including iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin ... Using two teaspoons of blackstrap molasses to sweeten your morning cereal and the coffee or tea you drink during the day will supply you with 14.0% of the daily recommended value for copper. (whfoods.com)

I also found a page of blackstrap molasses testimonials at earthclinic.com. At first I thought that site was selling molasses because the testimonials were so amazing - people claim the molasses cured cancer, acne, arthritis, and everything in between. However, the site actually looks pretty useful - it allows readers to comment on natural remedies.

I'm going to buy some today and will report back. I'm not sure how I'm going to eat it - it looks like mixing it in water is the most popular method. Does anyone who's tried it have any suggestions?
EARTH CLINIC'S ICED MOLASSES RECIPE:
1 TBLS Blackstrap Molasses
Hot Water
3/4 cup Milk or Soymilk
Ice

Add molasses to a glass and add just enough hot water to cover the molasses. Stir until dissolved. Add ice and then top off with either Milk or Soymilk. Avoiding milk?'Try vanilla or chocolate soymilk. Even yummier is to blend the whole concoction.


ANOTHER BUCKWHEAT WAFFLES RECIPE


Buckwheat Waffles:

In the waffle recipe below, substitute the corn flour and corn meal for:
1/2 cup brown rice flour
1/2 cup buckwheat flour

Use your favorite GF pastry flour mix for the other cup of flour, and you're set. This recipe is particularly good with buttermilk instead of regular milk.

If you love both the taste of corn and the taste of buckwheat, try this flour combination:

1/2 cup of corn flour (for a finer texture) OR corn meal (for a crunchier texture)
1/2 cup of buckwheat flour
1 cup of GF pastry flour-gluten free(GF)

From here you can experiment with your own custom flour combinations. If you really like buckwheat, use a little more and reduce the brown rice or corn flour. If you don't have pastry flour on hand, try your regular flour mix and sub out a few tablespoons of potato flour. Mix it up and have a some great waffles!

A note about leftover pieces: waffles freeze really well. Just make sure they are cool before you put them in the freezer bag or container. When you're ready to eat them, just heat them up in the toaster and you're set!


Low - Fat Vegan Wholegrain Waffles

* ½ cup whole wheat pastry flour
* ½ cup buckwheat flour
* ½ tbsp baking powder
* ½ tsp baking soda
* 6 oz (about 1/2 a block) low-fat silken tofu
* 1 tbsp unsweetened applesauce
* ½ tbsp apple cider vinegar
* 1 ½ cups water
* Preheat waffle iron.
* Mix flours and baking powder in large bowl.
* Combine tofu, applesauce, vinegar and water in blender or food processor. Blend until smooth. Add extra water if needed, batter should be pourable.
* Spray waffle iron with non-stick cooking spray.
* Spread batter fully over grid and close.
* Cook waffle according to your iron’s directions. Repeat till batter is gone. Serve warm.

BREAKFAST CEREAL

1/2 cup 650 ml water or milk
1⁄4 tsp 1 ml salt
1⁄2 cup 125 ml kasha
kasha generally refers to buckwheat groats

Heat water or milk in a saucepan with salt until it comes to a boil.
Add kasha. Cook uncovered for 12 – 15 minutes, stirring frequently at a gentle boil until desired consistency is achieved.
Serve with milk and sugar.
Tip For variety, add sunflower seeds, ground flax, oatmeal, chopped dates, cinnamon, apple, raisins, currants or other dried fruits.
Topped with your favourite fruit or eaten alone, this nourishing hot cereal offers a tasty alternative to oatmeal

BREAKFAST BARS
Packed with nuts, seeds and fruit, these all-natural bars make a delicious on the run breakfast or snack

1/3 cup 80 ml buckwheat flour
1 1⁄2 cup 375 ml very finely chopped nuts
1⁄4 cup 50 ml coconut
1/3 cup 80 ml sesame seeds
1 cup 250 ml chopped raisins
or dried apricots
1 tsp 5 ml cinnamon
1⁄2 cup 125 ml butter
1⁄4 cup 50 ml honey
1 tsp 5 ml vanilla

Preheat oven to 350˚ F (175˚ C).
Combine buckwheat flour, nuts, coconut, sesame seeds, raisins and cinnamon. In microwave melt butter and honey together on High for approx. 1 minute.
Stir in vanilla.
Pour butter honey mixture over
flour and nut mixture. Press into
an 8”x 8” (20 cm x 20 cm)
greased pan.
Bake 20 – 25 minutes or until set.
Allow to cool and cut into squares/bars

Nutrition Facts: Serving Size 40 g | Calories: 190 | Fat: 13 g | Cholesterol: 15 mg | Sodium: 45 mg | Carbohydrates: 18 g | Fibre: 2 g | Sugars: 12 g | Protein: 3 g | Diabetic Exchanges: Starch: 0.12, Fat: 2.46, Other Carbs: 0.24



Buckwheat contains high amounts
of antioxidants, which may offer protection from serious conditions
such as cancer and heart disease.

Hearty Vegetarian Kasha Casserole


Hearty legumes and kasha are complemented by succulent leeks and piquant cayenne in this savoury and substantial casserole

1 can 28 oz – tomatoes
796 ml
3 cups 750 ml diced cabbage
2 leeks, thinly sliced
1/3 cup 80 ml dried peas or
small white beans
1⁄2 cup 125 ml coarse kasha
5 cup 1.25 L vegetable broth or water
1⁄2 cup 125 ml brown rice
1⁄2 tsp 2 ml salt
1⁄2 tsp 2 ml cayenne pepper
tsp 5 ml dried basil
or 1 Tbsp (15 ml) fresh
1⁄4 cup 50 ml chopped fresh parsley

Combine tomatoes, cabbage, leeks, peas or beans, kasha and vegetable broth in a crock-pot or large Dutch oven.
Simmer covered for an hour. Add brown rice, salt, cayenne and basil.
Add more liquid if needed.
Cook for additional 20 – 30 minutes.
Add parsley just before serving.

Nutrition Facts: Serving Size 447 g | Calories: 200 | Fat: 1.5 g | Cholesterol: 0 mg | Sodium: 390 mg | Carbohydrates: 41 g | Fibre: 7 g | Sugars: 6 g | Protein: 8 g | Diabetic Exchanges: Very Lean Meat: 0.05, Starch: 1.82, Vegetables, 2.23



Fabulous Kasha Tabbouli Salad
The distinctive, full flavours of this tabbouli salad are sure to tickle your taste buds.

Salad
1 cup 250 ml cooked kasha, p.6
1/3 cup 80 ml sliced green onions
15 fresh mint leaves chopped
or 2 tsp (10 ml) dried
1⁄4 cup 50 ml chopped fresh parsley
1 large tomato, seeded
and chopped

Dressing
3 tbsp 45 ml olive oil
1 tbsp 15 ml lemon juice
2 tbsp 25 ml red wine vinegar
1⁄4 tsp 1 ml salt

Combine salad ingredients in salad bowl.
Combine dressing ingredients and pour
over salad.
Chill at least 2 hours before serving

Nutrition Facts: Serving Size 123 g | Calories: 170 | Fat: 13 g | Cholesterol: 10 mg | Sodium: 310 mg | Carbohydrates: 12 g | Fibre: 2 g | Sugars: 1 g | Protein: 2 g | Diabetic Exchanges: Fruit: 0.02, Other Carbs: 0.03, Starch: 0.46, Vegetables: 0.49, Fat: 2.54


Sensational Buckwheat Sweet Crust

Use this versatile crust as a delicious and healthy base for your favourite bars, slices and pies.
1⁄2 cup 125 ml soya butter
1⁄4 cup 50 ml agave honey
1 cup 250 ml buckwheat flour
1⁄4 cup 50 ml finely chopped nuts

Preheat oven to 350˚ F (175˚ C).
Cream butter and honey
Blend in flour and nuts. Press into an 8”x 8” (20 cm x 20 cm) pan.
Bake for 15 minutes

Nutrition Facts: Serving Size 306 g | Calories: 1540 | Fat: 107 g | Cholesterol: 240 mg | Sodium: 660 mg | Carbohydrates: 139 g | Fibre: 15 g | Sugars: 54 g | Protein: 21 g | Diabetic Exchanges: Meat: 0.68, Other Carbs: 2.75, Starch: 5.02, Fat: 20.14

Buckwheat nutrients also include ruten which is good for blood circulation, magnesium, potassium, and copper which contribute to healthy muscle and nerve
function, and promote normal blood pressure. It is not
a relative of wheat, but a seed and therefore contains
no gluten. So it is safe for those with gluten allergies. To see how Buckwheat compares, nutritionally, to other whole grains go to our whole grain list.