Yes! Another day, another buckwheat bread!! I could say that this the last one but I would be lying, my love of buckewheat is ever growing and flourishing! This simple roll recipe I have for you, makes 12 perfect and delicious bread rolls.
I have a fun fact for you! Buckwheat, despite it’s name, is not a cereal or a wheat. It is actually a fruit seed from the buckwheat plant! This plant is also commonly called the beech wheat plant, and is actually related to rhubarb. It is used as a grain because it is low in calories and abundant in fibre. Pretty cool right?
Besides making you stunning rolls, buckwheat is packed with a lot and I mean a lot of health benefits!
Ladies and gents who want glowing skin and hair, listen up!
Buckwehat is rich in rutin and flavanoids. The high rutin content in buckwheat acts as a natural sunscreen which protects your skin from the harmful effects of the sun. The rich presence of antioxidants and flavonoids help prevent signs of aging, suc as fine lines and wrinkle formation. The magnesium found in buckwheat boosts blood circulation which contibutes to giving a healthy, radiant glow to the skin.
The rich vitamin A content, B vitamins and zinc also found in buckwheat are amazing food for your hair and support hair growth!
All about the protein
Unlike most grains, buckwheat contains ll 8 of the essential amino acids. Foods that contain complete proteins like buckwheat, not only replace the need to eat red meat (making my vegetarian and vegan friends happy), but also help you absorb the benefits from those proteins faster. These proteins.hey help slow down the natural decrease in muscle strength and mass, called sarcopenia. Studies have shown complete proteins help people dramatically slow down the loss of bone and muscle mass, lending greater strength, durability, and endurance during physical activity.
Fibre for digestion and diabetes
Buckwheat has a high level of fiber, adding much needed bulk to your bowel movements. This helps movement through the digestive tract, reducing risk of conditions such as constipation. It has also been shown to help reduce irritable bowel syndrome and diarrhea. Okay yes, I know, this is a food blog, but you gotta know the facts.
There is no doubt that the high level of dietary fiber is a reasons why buckwheat is good for diabetics. Additionally, buckwheat flour has been shown to have blood-glucose lowering effects because of it’s possession of a compound called chiro-inositol.
Even more benefits!!
- I could go on for days on this one subject alone. Buckwheat really is a superfood which in addition to everything I have mentioned about also:
- Reduces risk of anaemia due to it’s very high iron content.
- Reduces high cholesterol. It’s possession of flavonoids lowers the amount of LDL (bad) cholesterol in the blood, and it’s rutin also increases the level of HDL (good) cholesterol.
- Being rich in minerals such as selenium and zinc means that we achieve and maintain strong bones, teeth, and nails by eating buckwheat. The magnesium and vitamin E content are also high and a study done in the Netherlands showed that children who didn’t have high levels of “grains” in their diet were more likely to develop asthma because they were deficient in certain anti-inflammatory nutrients, such as magnesium and vitamin E above. So give your kids buckwheat!
Do you know what the best part about all this is? I have a super yummy recipe for you here to try so you can give this a go and get ready for the punch of health coming your way.
|Prep Time: 15 minutes||Cooking Time: 25 minutes||Total Time: 40 minutes|
Course: Breakfast, lunch, side
Key words: Buckwhat bread, bread rolls, soda bread, brown bread
MAKES: 12 buns
- 300g Buckwheat Flour
- 200g Self-raising Flour
- 90g Rolled Oats
- 10g Baking Soda
- 2 Tsp Salt
- 60g Butter
- 320ml Buttermilk
- 75g Honey
- Preheat your oven to 175 degrees C/ 347 degrees F.
- Prepare 2 baking trays by lining them with baking paper.
- Sieve the self raising flour into a mixing bowl. Cube the butter and rub it into the flour using your finger tips. Continue rubbing in until the butter and flour resemble breadcrumbs.
- To that add the buckwheat flour, rolled oats and salt. Mix everything to combine.
- Flour your work surface at this stage.
- Make a well in the dry ingredients and add the honey and buttermilk.
- Using your hands bring the dough together, it is sticky but gather it as best as you can and transfer, half of it to the floured surfaced.
- Do not knead the dough, simply flour it’s surface and pat it down into a thick disc , covering it’s sides with flour.
- Use a sharp knife to cut 6 portions each, roll each piece into a ball and place on the prepared baking tray. Repeat with the other half of dough.
- Bake for 25 minutes, until golden.
- Once ready, remove from the oven and cool on a wire rack.