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A Nourishing Breakfast Treat - Sprouted Buckwheat Pancakes

Renae Carroll

I have absolutely loved the last 13 months of trial and error in the kitchen.... really getting my 'witch' on to test out a whole range of experimental and interesting recipes. Whilst not everything has worked out as I would have hoped - LOL - this recipe for Sprouted Buckwheat Pancakes has now been perfected and is one of my favourite breakfast/brunch treats. Well, when I'm not 16:8 Intermittent Fasting at least. It is gluten free, diary free and full of nourishing goodness - yet tastes utterly devilish. 

1 cup Buckwheat Grouts - Sprouted 
1 & 1/2 tablespoons Coconut Sugar
teaspoon Bicarbonate Soda
1 & 1/4 Cup of Whey (I use whey leftover from when I make Goats Milk Ricotta Cheese)  or Filtered Water (diary free option)
1/2 teaspoon Pure Vanilla Bean Powder
1/4 teaspoon Cinnamon
1 large Organic Egg
Pinch of Salt

To Serve
1/4 cup of Coconut Yoghurt
1/4 cup of Paleo Granola
Your choice of berries and fruit (1/2 banana, 2 strawberries and blueberries pictured)
1/2 tablespoon Pure Maple Syrup

Mill sprouted buckwheat in a Lady Ship Essence Extractor or high speed blender for 20 - 30 seconds (see sprouting guidelines below courtesy of
Add remaining dry ingredients and blend on low speed 10 seconds. 
Add egg blend med - high 30 seconds gradually adding whey (or filtered water) whilst blender is going. 
Heat a large fry pan to medium - high heat. 
Grease fry pan with a dollop of dairy free spread (I use Olive Oil Spread) 
Pour in batter to make one pancake wait for bubbles to appear in batter before flipping. Remove cooked pancake and repeat to make 5 - 6 pancakes. 

Serves 3 large or 6 small 
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 minutes

Top 7 Buckwheat Benefits

Courtesy of Dr Josh Axe - Food is Medicine

  1. Improves Heart Health By Lowering Cholesterol and Blood Pressure Levels
  2. Contains Disease-Fighting Antioxidants
  3. Provides Highly Digestible Protein
  4. High Fiber Content Is Filling and Helps Improve Digestion
  5. Can Help Prevent Diabetes
  6. Doesn’t Contain Gluten and Is Non-Allergenic
  7. Supplies Important Vitamins and Minerals

1. Improves Heart Health By Lowering Cholesterol and Blood Pressure Levels

In clinical studies, findings suggest that buckwheat can help lower inflammation and unhealthy cholesterol levels, thereby helping to prevent cardiovascular disease. Intake is associated with lower serum total cholesterol levels, plus it decreases levels of LDL “bad cholesterol” while increasing HDL “good” cholesterol. A 2018 review published in the journal Nutrients found that in the majority of studies examined, blood glucose, total cholesterol and triglycerides were significantly decreased following buckwheat interventions compared with controls.

Studies also show that rutin, a phytonutrient found in this seed, is an important antioxidant for cardiovascular health. This phytonutrient supports the circulatory system and helps fight high blood pressure and high cholesterol, as does the high fiber content. Quercetin is another phenolic metabolite found in this ancient “grain” that in studies has been linked to a reduction of hyperlipidaemia, reduction of blood pressure and improved weight regulation.

2. Contains Disease-Fighting Antioxidants

Buckwheat nutrition contains protective phenolic compounds and antioxidants that can help fight cancer or heart disease formation, in addition to supporting brain function, liver function and digestive health. Recent studies show that rutin also has potential to be used in the treatment of Alzheimer’s disease. Antioxidants, including flavonoids like oligomeric proanthocyanidins, are found within the hulls and seeds, plus they are present in ground buckwheat flour.

The polyphenolic antioxidants act as therapeutic agents against free radical damage, also called reactive oxygen species or “oxidative stress.” Antioxidants support cellular function by protecting DNA from damage and preventing inflammation or cancerous cell formation.

3. Provides Highly Digestible Protein

Buckwheat nutrition is a great source of plant-based protein. This seed contains 12 amino acids — the “building blocks of protein” that support energy, growth and muscle synthesis. In fact, it has more protein than any form of rice, wheat, millet or corn. It contains roughly 11–14 grams of protein for every 100 grams, which isn’t as high as seeds like quinoa or most beans and legumes, but it is higher than most whole grains.

If you’re a vegetarian or vegan, buckwheat is a great food to regularly include in your diet because it provides two types of essential amino acids — types you cannot make on your own and must get from the foods you eat.

It contains essential amino acids called lysine and arginine. What’s important about this? These specific amino acids aren’t found in many other common cereal or whole grains, so getting them from this seed ensures you cover the full range of essential proteins your body needs.

Buckwheat Nutrition & Health Benefits

4. High Fiber Content Is Filling and Helps Improve Digestion

Can you lose weight eating buckwheat? This ancient “grain” supplies about six grams of dietary fiber in every one-cup serving. Fiber helps to fill you up and hastens the transit of food through the digestive tract. This is important for regulating bowel movements. Buckwheat can even protect the digestive organs from cancer, infection and other negative symptoms by preventing oxidative stress within the colon and digestive tract.

When researchers from the Department of Food and Nutrition at Bucheon University in Korea tested the effects of buckwheat in animal studies, they observed higher antioxidant activities in the liver, colon and rectum of animals consuming it. Protective glutathione peroxidase and glutathione S-transferase antioxidants were all found in the digestive systems of the animals receiving the seed.

When buckwheat is fermented to create alcoholic drinks or certain types of sourdough bread, it can act as a valuable prebiotic that nourishes healthy bacteria in the digestive tract. Studies show that consuming fermented buckwheat products can improve the body’s pH level — or the balance between acidity and alkalinity — that keeps harmful bacteria and disease from forming.

5. Can Help Prevent Diabetes

Compared to many other carbohydrates and whole grains, buckwheat is low on the glycemic index. The complex carbohydrates found in its nutrition are absorbed into the bloodstream slowly. This helps you to feel full for longer and supports sustainable energy. It also helps fight imbalances in blood sugar levels that can lead to inflammation, fatigue, and even diabetes or metabolic syndrome.

Research shows us that buckwheat metabolites, such as rutin, may have protective effects in preserving insulin signaling and the ability to help fight insulin resistance. Studies found that when diabetic patients consumed this seed over a two-month period, they experienced improvements in blood sugar control and reduced insulin resistance without any form of medication.

6. Doesn’t Contain Gluten and Is Non-Allergenic

Buckwheat is very similar in taste, appearance, size and texture to barley — but its nutrition has the advantage of containing zero gluten. It is safe for anyone with celiac disease or a gluten sensitivity and can stand in place of gluten-containing grains like wheat, wheat berries, barley, rye and oats that are contaminated with gluten, spelt and kamut.

Remember, it isn’t even a grain — it’s actually a seed! Buckwheat and wheat are from completely different botanical families but can be used in many of the same ways. Avoiding gluten-containing grains and swapping in gluten-free grains instead can help prevent digestive disturbances like bloating, constipation, diarrhea and even leaky gut syndrome.

7. Supplies Important Vitamins and Minerals

Buckwheat groats and flour are great sources of energy-boosting B vitamins, plus minerals including manganese, magnesium, zinc, iron and folate. The supply of magnesium can further help improve digestion, aid in muscle growth and recovery, and defend against depression or stress’s negative impacts on the body.

B vitamins, manganese, phosphorus and zinc all help with healthy circulation and blood vessel function. They’re also needed for neurotransmitter signaling in the brain that fights depression, anxiety and headaches.

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