One of the hardest parts about going gluten-free is the loss of bread, right? I remember that was the case for me.
There is gluten-free bread out there, but most of them include fillers that aren’t so great for our bodies. Not to mention the fact that those loaves are pricey!
Luckily, there is a simple way to make your own gluten-free bread at home. Cue buckwheat.
What is Buckwheat?
While it has wheat in the name, buckwheat does not contain wheat. It’s not even a grain. It’s actually a fruit seed.
Thus, buckwheat is a great alternative for those of us who are sensitive to gluten.
Buckwheat has a nutty kind of flavor. It is distinctive and if you’re not used to it, it may take you by surprise 🙂
Buckwheat groats are a great protein choice, containing all essential amino acids. Buckwheat is also rich in antioxidants with many vitamins and minerals including manganese, magnesium, selenium and fiber.
Why You Should Soak Your Nuts & Seeds
Since buckwheat is a seed it contains phytic acid, a component that interferes with the absorption of nutrients in your gut (iron, calcium, magnesium, and vitamin B.)
Seeds also have enzyme inhibiters that interfere with your body’s ability to completely digest them.
Because of this, it’s important to soak your nuts and seeds before consuming them. This helps to remove the phytic acid and makes them easier to digest.
Benefits of Fermenting & the Sourdough Process
You can take the soaking process a step further with fermentation.The gluten-free bread recipe below uses fermented buckwheat groats. The fermented process makes the dough sour, hence the name “sourdough”.
The sourdough process rises out phytates and converts some of the starch into an easily digestible form. It also introduces a depth of flavor.
Fermenting buckwheat stimulates probiotics that nourish your digestive tract. Studies show that consuming fermented buckwheat can improve your body’s pH level, keeping harmful bacteria and disease from forming.
This was my first time fermenting anything and I must say, I wasn’t prepared for the smell. Ha. You’ve been warned.
Gluten-Free Sourdough Buckwheat Bread Recipe
- 3 cups buckwheat grouts (I found buckwheat groats in the bulk food section at Whole Foods.)
- Water for soaking
- 3/4 cup seltzer water
- 1 tsp salt
- Oil and seeds for lining the pan
Add anything you’d like for flavor! You could try dried onion flakes, minced garlic, olives, fresh herbs like oregano and basil. Dill and soft flavors don’t stand up to the buckwheat so go big and bold! You could also add extra salt and sea veggies like kelp or dulse flakes.
1. & 2. Soak 3 cups of buckwheat for 8 hours. Strain and rinse. (Yes the soaking water will be thick)
3. In a food processor or high speed blender add 3/4 cup seltzer water and 1 tsp salt.
4. & 5. Move mixture to a large bowl. Let sit 24 hours. The dough will almost double.
– You could let it sit longer. At about a day and a half the bread gets really funky. You have to love the funk of fermentation at that point.
6. Prepare your bread pan with oil, add dough, then sprinkle seeds on top. I used sesame. You could also try poppy seeds or pepitas.
7. Preheat oven to 400°. Pop your pan in then bring the oven down to 350°. Bake 1 Hour.
8. Let cool. The bread should come out of the pan no problem, you can store it in a bag in the crisper drawer of the fridge. The bread should keep a week.
Toast your slices. It’s WAY better toasted. It will take longer to toast than a slice of ‘normal’ bread.
It’s great for avocado toast, dipped in marinara, making sandwiches.
On the Positive Side?
This gluten-free recipe is courtesy of Stasha, or The Period Coach. Stasha helps women fall in love with their periods, even as they are healing.
Stasha’s goal is to end the taboo around periods, shifting conversation from whispers in the ladies room to empowered discussions out in the open. By sharing knowledge and support, women are learning the true Power in our Period.
Find out more about Stasha at ThePeriodCoach.com or connect with her on Social Media:
Much love to you Stasha for sharing your recipe with us!
Curious if you try the recipe and what you think. Drop a comment down below and let us know.
Do you have an endo friendly recipe to share? I’d love to feature it here on the blog. Get in touch with me here.