Although ‘buckwheat’ has the word ‘wheat’ in its name, it is a gluten-free food. In fact, it’s not even really a grain but rather a seed. Buckwheat is an excellent food to include in a gluten-free diet because it is packed with nutrients, especially protein, which is lacking in most rice based gluten-free products.
Buckwheat is processed and marketed in three basic ways; flour, noodles (soba) and groats. Groats are the hulled seeds of the buckwheat plant. Roasted groats (kasha) are commonly eaten as a cereal food or can add a crunchy protein fortification to salads or other dishes.
Buckwheat noodles have a beautiful taupe color and a slight nutty flavor. Buckwheat noodles are a little different in texture than wheat pasta and go well with flavors commonly used with wheat or rice pasta. Buckwheat flour or noodles can be found in natural or specialty stores. Soba (buckwheat noodles) can also be found in the Asian section of most conventional grocery stores.
We’d like to present three nutritious and delicious recipes using buckwheat noodles and buckwheat flour; Buckwheat Crepes, Buckwheat Noodle Salad and Roasted Pork Soup with Bok Choy & Soba Noodles.
Makes about 12 crepes
- 4 Tablespoons gf flour mix
- 4 Tablespoons buckwheat flour
- 1/2 cup milk
- 1/4 cup lukewarm water
- 2 large eggs
- 2 Tablespoons unsalted butter, melted
- 2 Tablespoons unsalted butter
- 1-1/2 Tablespoons sugar
- Pinch of salt
Combine the gf flour, buckwheat flour, milk, lukewarm water, eggs, 2 Tablespoons melted butter, sugar and salt in a food processor until smooth. Pour the batter into a pitcher or a container with a pouring lip. Cover with plastic wrap and let stand for 30 minutes.
Place a non-stick or seasoned crépe pan over medium heat. Coat the pan with a little unsalted butter. Stir the batter and pour about 2 tablespoons into the pan, lifting it off the heat and tilting the pan so that the batter forms an even, very thin layer. Cook until the top is set and the underside is golden. Turn the crépe over, using your fingers or a spatula, and cook until the second side is lightly browned. Remove the crépe to a plate. Continue to cook the rest of the HYPERLINK "http://www.glutenfreeda.com/recipe-view.asp?cat=6&id=358" crépes, adding a small amount of butter when necessary.
Roasted Pork Soup with Bok Choy & Soba Noodles
In this recipe we used ’Premier Japan Organic Wheat-free Hoisin Sauce’. This product is distributed by Edward & Sons Trading Co. You can find it online at www.edwardandsons.com.
- 1 Tablespoon gf Hoisin sauce*
- 1 Tablespoon sugar
- 1-1/2 teaspoons five spice powder
- 1 Tablespoon + 1 teaspoon gf soy sauce
- 3/4 lb. pork tenderloin
- 8 cups gf chicken broth
- 6-1/8" slices of peeled fresh ginger
- 3 star anise
- 2 garlic cloves, crushed
- 1/2 lb. soba noodles
- 1/2 lb. bok choy, cut into 1/8" slices
- 8 scallions, white part chopped
- Kosher salt to taste
Preheat oven to 350 degrees F.
Add hoisin, sugar, five spice powder, and 1 teaspoon soy sauce to a small bowl and blend. Place pork tenderloin in a baking dish and brush all over with hoisin mixture. Roast in oven for 40 minutes. Remove from oven and let cool. Cut into thin slices and cut the slices again diagonally; set aside.
Add the chicken broth, ginger, star anise, garlic and 1 Tablespoon soy sauce to a large saucepan and bring to a boil. Cover, turn heat off and let steep for 30 minutes.
Fill another large sauce pan with water and sprinkle with salt. Bring to a boil and add the soba noodles. Cook and stir until al dente. Drain and rinse with cold water. Divide noodles equally into 4 serving bowls. Strain the steeped broth into another saucepan and bring to a boil. Add the bok choy and simmer until tender, about 2 minutes. After 1 minute, add scallions and pork slices. Season to taste with salt. Ladle soup over noodles, equally dividing pork and bok choy and liquid. Serve immediately.
Buckwheat Noodle Salad
- 2 Tablespoons gf chicken broth
- 5 teaspoons gf soy sauce
- 1 Tablespoon balsamic vinegar
- 1 Tablespoon lemon juice
- 2 teaspoons sesame oil
- 1-1/2 teaspoons dry sherry
- 3/4 teaspoon chili oil
- 1-1/2 teaspoon sugar
- 1/2 pound buckwheat noodles (soba)
- 1 red pepper, seeded and cut into matchstick pieces
- 1 cup cucumber, thinly sliced
- 2 scallions, cut into 1" pieces
- 2 Tablespoons cilantro, chopped
- 1 teaspoon toasted sesame seeds
Combine chichen broth, soy sauce, balsamic vinegar, lemon juice, sesame oil, sherry, chili oil and sugar in a small bowl and set aside. Cook the noodles per package instructions. Drain and rinse under cold water. Place the noodles in a large bowl; pour and toss with half of the dressing. Let stand for 30 minutes. When ready to serve, add remaining dressing and vegetables and toss. Sprinkle with sesame seeds. Serve.
- Chef Yvonne