No-knead Buckwheat Bread
No-knead Buckwheat Bread
This bread is a staple in our house. I make at least 2 loaves a week - probably more. It’s a versatile loaf that suits everything from being topped with scrambled eggs and smoked salmon for breakfast, to lunchbox favorites like tahini and blueberry jam sandwiches, or my personal favorite - served alongside soup, slathered in plenty of butter.
There are two main reasons we avoid gluten for Finn. One is the negative impact it can have on the thyroid (those with Down syndrome are particularly prone to hypothyroidism). The other is the impact gluten has on the gut. Finn’s Hirschprung’s means digestion is something we always pay particular attention to, and while he is not celiac he is sensitive to gluten, so we avoid it for him.
Buckwheat is a gluten free pseudo-cereal (it’s actually a seed). Despite the name, it’s not related to wheat. I don’t just use it because it’s gluten free, though. Buckwheat has good levels of fiber and resistant starch, important for colon health. It’s also richer in minerals than many common cereals, importantly manganese, iron, phosphorus and magnesium. Compared to other grains, the minerals in cooked buckwheat groats are particularly well absorbed because it’s relatively low in phytic acid, an inhibitor of mineral absorption found in grains and seeds. It also makes a really tasty bread with a great rise and smooth, airy texture. I much prefer using groats to ground flour, for freshness and nutrients, and the opportunity to sprout them is a bonus.
Ingredients
1 3/4 cups raw buckwheat groats
1 cup filtered water (we use a Berkey filter for all our drinking, cooking and soaking water)
2 tablespoons chia seeds
2 tablespoons psyllium husk
1 teaspoon fine salt (Himalayan or Celtic)
2 teaspoons of aluminum-free baking powder (gluten free). I use Doves Farm. **Make sure you use baking powder. Pure bicarbonate of soda won’t work here - it cause the bread to darken unevenly and alters the taste and rise**
4 tablespoons olive oil
Mixed seeds and/or linseeds (optional)
Instructions
Soak buckwheat groats overnight (in additional filtered water). You can also leave them for longer, until they begin to sprout. Sprouting will increase the nutrient content but isn’t necessary for digestibility.
Once soaked, strain and rinse the buckwheat. Place the sieve of buckwheat over the same bowl, to drain.
Line a loaf tin with chlorine-free parchment paper (I use a brand called ‘If You Care’ - not pictured). Or butter the loaf tin well. You can also use coconut oil.
Preheat oven to 200ºc (180ºc fan).
Pour 1 cup filtered water into a jug or bowl. Add the chia seeds and psyllium husk and stir well. Leave for 10 minutes, until congealed.
Place rinsed and drained buckwheat in food processor (I use a Magi Mix).
Add congealed chia seed and psyllium husk mixture.
Add salt, baking powder and olive oil.
Combine in food processor until it forms a smooth, dough-like batter. You can add mixed seeds and/or linseeds at this stage. Seeds are best used presoaked for digestibility and nutrient absorption. Adding additional seeds isn’t essential, though, and the loaf can be baked plain.
Spoon/spatula the mixture into the loaf tin. You can top it with more seeds at this stage if you like.
Make sure your oven is fully pre-heated. It is important to get this in at a high heat, so it rises fully.
Place on the middle shelf of the oven and cook for 90 minutes. The loaf should rise well and get a nice, firm, slightly cracked crust.
Remove from the oven and allow to cool slightly in the loaf tin before removing to cool on a wire rack.
It’s best just sliced when you need it and it will keep well. We store it in a bread bin or glass container on the counter top for 3-4 days. It is good as it is and can also be toasted.
