Buckwheat is often misperceived as a cereal grain because of it’s similar use to oats and wheat. Buckwheat is actually a fruit seed, closely related to rhubarb. It does not contain any gluten proteins which makes it a great alternative for those with Celiac Disease or gluten sensitivity. Plus, buckwheat is loaded with nutrients! It is very rich in flavonoids which has been shown as a preventative measure against cardiovascular diseases; It’s high antioxidant content protects against free radical damage. Buckwheat is also high in soluble fiber! Soluble fiber forms a gel-like substance within your body. Picture this, the gel-like substance traps certain foods making, them less available for absorption. This gives you a feeling of fullness and slows down the rate of absorption. Soluble fiber is very important for gastrointestinal health and digestion! Try giving buckwheat flour a try so you can reap the benefits too :)
These Buckwheat Blueberry Banana Muffins can be stored in an airtight container in the fridge for 2 days!
These are perfect for an afternoon snack! Of course, I had mine with an espresso!!
Yields 12 muffins.
1/2 cup buckwheat flour
1/2 cup chopped nuts
1/4 cup brown sugar
1/4 cup medjool dates, pitted
4 large eggs
1 pint of blueberries
2 ripe bananas, mashed
1 tbsp cinnamon
2 tsp baking powder
1/4 tsp nutmeg
1/4 tsp salt
1) Preheat oven to 350 degrees. Grease a muffin tray and set aside.
2) Add medjool dates and 3 tbsp of water to a small bowl. Microwave for 1 minute.
3) Strain remaining water and put medjool dates into a blender. Blend together until it creates a paste-like substance.
4) Combine the date paste, eggs and bananas together in a large bowl.
5) In a separate bowl, combine the buckwheat flour, brown sugar, cinnamon, baking powder, nutmeg and salt.
6) Pour the dry ingredients into the wet ingredient bowl and whisk together. (This can be done by hand)
7) Fold in blueberries and walnuts.
8) Pour the batter among the muffin tray cups, filling them to the top.
9) Bake for 25 minutes. Allow to cool before eating.
A Soluble Fiber Primer - Plus the Top Five Foods That Can Lower LDL Cholesterol. (n.d.). Retrieved May 21, 2015, from http://www.todaysdietitian.com/newarchives/120913p16.shtml
Buckwheat Health Benefits. (n.d.). Retrieved May 21, 2015, from http://wholegrainscouncil.org/whole-grains-101/buckwheat-health-benefits
Sedej, I., Sakac, M., Misan, A., & Mandic, A. (n.d.). Antioxidant activity of wheat and buckwheat flours. Zbornik Matice Srpske Za Prirodne Nauke Zb Mat Srp Prir Nauk, 59-68.