Nutritious Buckwheat Wraps
Gluten Free, Dairy Free, Low Carbs, Yeast Free, Nut Free
Ingredients:
| Name | Metric | US | TIP | |
|---|---|---|---|---|
| Raw Buckwheat Groats | 160 gr | 2/3 cup | ||
| Water | 125 ml | 1/2 cup | ||
| Egg | 1 | 1 | ||
| Brown Sugar | 30 gr | 1 tablespoon | ||
| Ground Flaxseeds, optional | 3 gr | 1/2 teaspoon | ||
| Salt | 3 gr | 1/2 teaspoon | ||
| Ground Cinnamon | 3 gr | 1/2 teaspoon |
Equipment:
| Blender |
Steps:
Rinse Buckwheat (2/3 cup), then add to a large bowl and cover with twice the amount of water. Soak for at least 6 hours, or overnight. Rinse them once or twice during soaking if possible. Rinse Buckwheat (2/3 cup), then add to a large bowl and cover with twice the amount of water. Soak for at least 6 hours, or overnight. Rinse them once or twice during soaking if possible.
When it comes time to use them, drain and rinse the buckwheat groats very well. When it comes time to use them, drain and rinse the buckwheat groats very well.
Put all ingredients into a blender: soaked Buckwheat, Water ( ½ cup), Egg, Brown Sugar (1 tbsp), Ground Flaxseeds (1/2 tsp), Ground Cinnamon (1/2 tsp), Salt and blend until smooth. Put all ingredients into a blender: soaked Buckwheat, Water ( ½ cup), Egg, Brown Sugar (1 tbsp), Ground Flaxseeds (1/2 tsp), Ground Cinnamon (1/2 tsp), Salt and blend until smooth.
Let it rest on the counter for 10 minutes. Let it rest on the counter for 10 minutes.
Meanwhile, preheat a non-stick skillet over medium heat (for at least 5 minutes). This step is very important, so crepes will not stick to the pan! The pan should be heated to medium before adding the batter. If the heat is too high, the batter won’t spread to the edges of the pan before setting, and can result in holes or uneven thickness. Meanwhile, preheat a non-stick skillet over medium heat (for at least 5 minutes). This step is very important, so crepes will not stick to the pan! The pan should be heated to medium before adding the batter. If the heat is too high, the batter won’t spread to the edges of the pan before setting, and can result in holes or uneven thickness.
Brush the pan lightly with oil. Coat the pan with about 1/3 cup of crepe batter, cook until the edges start to brown, then flip the crepe. Cook for 10 more seconds and remove from the pan. Continue with the rest of the crepes, adjusting heat up or down and lightly oil the pan, if needed. You should yield 8 crepes. Brush the pan lightly with oil. Coat the pan with about 1/3 cup of crepe batter, cook until the edges start to brown, then flip the crepe. Cook for 10 more seconds and remove from the pan. Continue with the rest of the crepes, adjusting heat up or down and lightly oil the pan, if needed. You should yield 8 crepes.
Best served when fresh! Enjoy your delicious crepes with the added nutritional boost from flaxseeds! They're perfect for a wholesome vegan breakfast or snack. Best served when fresh! Enjoy your delicious crepes with the added nutritional boost from flaxseeds! They're perfect for a wholesome vegan breakfast or snack.
Comments:
Nutritious Buckwheat Wraps
When using flaxseeds in buckwheat crepe batter, you typically don't need to constantly adjust the consistency of the batter once it's mixed, unless it's too thick or too thin right after blending. Here are some guidelines to help you:
Initial Consistency: After blending all the ingredients (including flaxseeds), the batter should be thick but still pourable. It should flow easily off a spoon but not be overly runny.
Resting Period: Let the batter rest for about 10-15 minutes after blending. During this time, the flaxseeds will absorb some of the moisture and thicken the batter slightly.
Check Before Cooking: Before cooking each crepe, give the batter a quick stir. If it has thickened too much during resting, you can add a small amount of water (1-2 tablespoons at a time) to thin it out to the desired consistency.
Consistency for Cooking: The consistency you're aiming for is similar to that of traditional crepe batter—thin enough to spread easily in the pan, but not so thin that it spreads too thinly.
Adjust as You Go: If you find that the first crepe doesn't spread well in the pan or cooks unevenly, adjust the batter consistency slightly before cooking the next one. This might mean adding a touch more water if it's too thick or a bit more buckwheat flour if it's too thin.
By following these steps, you should be able to achieve a consistent and manageable batter for your buckwheat crepes with flaxseeds. Remember, the resting period is crucial as it allows the ingredients to hydrate fully and ensures a smoother cooking process.
Here are some tips for making perfect crepes:Use the right batter consistency: The crepe batter should be thin, similar to the consistency of heavy cream. If it's too thick, the crepes will be too dense; if it's too thin, they may tear easily.
Let the batter rest: Allow the batter to rest for at least 10 minutes before cooking. This allows the flour/grains to fully hydrate and results in smoother crepes.
Preheat the pan: Preheat a non-stick skillet or crepe pan over medium heat before adding the batter. The pan should be hot enough that a drop of water sizzles and evaporates immediately.
Use the right amount of batter: Pour just enough batter into the pan to thinly coat the bottom when swirled. You can use a ladle or measuring cup to portion out the batter.
Swirl the batter: Once you pour the batter into the pan, quickly tilt and rotate the pan to spread the batter evenly in a thin layer. This helps create a uniform thickness for the crepe.
Cook on one side first: Cook the crepe on one side until the edges start to brown slightly and the surface appears dry, about 1-2 minutes.
Flip carefully: Use a thin spatula to gently lift and flip the crepe. If you're new to making crepes, you can use your fingers to help guide the crepe as you flip it.
Cook briefly on the other side: Cook the crepe on the other side for another 15 seconds or until lightly browned.
Addind baking soda:Adding baking soda to crepe batter is often optional. If a recipe calls for soda but you prefer not to use it or don't have any on hand, you can often omit it without affecting the outcome of the crepes. The crepes may be slightly denser and may not brown as evenly, but they still will be tasty and perfectly edible.
Keep warm: If you're making a large batch of crepes, you can keep them warm by covering the stack with a clean kitchen towel while you finish cooking the rest.
Experiment with fillings: Get creative with your crepe fillings! Sweet options like Nutella, fresh fruit, whipped cream, or jam are classic choices, while savory options like cheese, ham, spinach, or mushrooms can also be delicious.
With practice and patience, you'll be able to master the art of making perfect crepes every time!
Nutritious Buckwheat Wraps additional information:
Soaking grains can provide several advantages:
Moisture retention: Soaking grains helps them absorb moisture, resulting in a softer and more moist texture in the finished bread. This can prevent the bread from becoming dry or crumbly, enhancing its overall quality and enjoyment.
Improved texture: Soaking grains can soften their texture, making them easier to incorporate into the batter or dough. This can result in a smoother and more uniform texture in the final product, with fewer noticeable grainy or gritty bits.
Enhanced flavor: Soaking grains can help release their natural sugars and starches, resulting in a richer and more flavorful crepes. This can contribute to a more complex taste profile and a more enjoyable eating experience.
Digestibility: Soaking grains can help break down anti-nutrients, such as phytic acid, which can inhibit the absorption of nutrients in the body. This can improve the digestibility of the bread and increase the availability of nutrients for absorption.
Nutritional benefits: Soaking grains can increase their nutritional value by activating enzymes that help break down complex carbohydrates and proteins. This can make the nutrients in the grains more bioavailable, allowing your body to better absorb and utilize them.
Adding vinegar when soaking grains can offer several benefits, particularly in terms of reducing the phytic acid content in grains, which can inhibit the absorption of minerals like iron, zinc, and calcium in the body. Here's why adding vinegar when soaking grains can be beneficial:
Reduction of phytic acid: Vinegar is acidic, and this acidity can create an environment that breaks down phytic acid during soaking. Phytic acid is an anti-nutrient found in the outer layer of grains and seeds, which can bind to minerals and inhibit their absorption in the body. By adding vinegar to the soaking water, the acidity helps reduce the phytic acid content, increasing the bioavailability of minerals in the grains and seeds.
Improved digestibility: Breaking down phytic acid during soaking can improve the digestibility of grains and seeds. Phytic acid can also inhibit the activity of digestive enzymes, so reducing its content can aid in the digestion and absorption of nutrients.
Enhanced nutrient absorption: By reducing the phytic acid content, adding vinegar when soaking grains can increase the availability of minerals like iron, zinc, and calcium in the body. This can lead to better overall nutrient absorption and utilization.
Potential flavor enhancement: While vinegar itself may not significantly affect the flavor of the grains, it can add a subtle tanginess that may complement certain dishes. However, it's important to use vinegar in moderation to avoid overpowering the natural flavors of the grains.
Overall, adding vinegar when soaking grains can be a beneficial practice, especially for individuals looking to maximize the nutritional benefits of grains and seeds in their diet. However, it's important to note that soaking times may vary depending on the type of grain and the desired outcome, so it's best to follow a recipe or guideline for best results.
Generally, a small amount of vinegar is added to the soaking water to provide the benefits of acidification without overwhelming the flavor of the grains.
A common ratio is about 1 to 2 tablespoons of vinegar per cup of water used for soaking grains. However, this can be adjusted based on individual taste preferences and the specific recipe being used. Some recipes may call for slightly more or less vinegar depending on the desired flavor profile and the type of grains being soaked.
It's important to use vinegar in moderation, as too much can overpower the flavor of the grains and the final dish. White vinegar, apple cider vinegar, or rice vinegar are popular choices for soaking grains.
