Light buckwheat flour has a nutty flavor that pairs perfectly with banana bread. On its own, this recipe is moist and full of banana flavor. However, if you want to dress it up, simply add pecans, dark chocolate chips or even blueberries.
Is buckwheat really gluten-free?
Buckwheat, often touted as “the healthy wheat,” is actually not wheat at all. In fact, buckwheat is far from wheat, actually derived from the seeds of a flowering plant closely related to rhubarb.
Buckwheat is an excellent source of fiber, protein and nutrients — in particular buckwheat groats, the small triangular seeds. They’re also nutritionally beneficial for helping treat symptoms of type 2 diabetes and high blood pressure. In addition, buckwheat contains rutin, a glycoside known to strengthen capillary walls and improve circulation.
Gluten-free or celiac disease?
Like many grains, when used as a rotational crop or during processing and transportation, buckwheat may sometimes be cross-contaminated with wheat products. Therefore, it’s important to choose buckwheat flour that is labeled certified gluten-free, particularly for those suffering from celiac disease.
Light versus dark buckwheat flour
Compared to dark buckwheat flour, light buckwheat flour is lighter in color and very fine in texture. Unlike dark buckwheat, which is ground from the seed with the hull, light buckwheat is ground from the buckwheat seed once the hull has been removed. The result yields a moist, delicate crumb ideal for baked goods such as cakes, breads and muffins.
Dark buckwheat has a coarser texture and dark specs throughout the flour. While it has a higher fiber content and nutritional value, the result yields a coarser crumb. Although it may not be ideal in cakes, it may be advantageous in recipes like granola where a higher nutritional value and denser crumbly texture are preferable.
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Gluten-Free Banana Bread with Buckwheat and Pecans
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| Prep Time: |
| 15minutes |
| Cook Time: |
| 35minutes |
| Total time: |
- 4 ripe bananas, mashed
- 3/4cup buttermilk or liquid alternative
- 1/2cup honey
- 2 eggs
- 3tbsp melted coconut oil, plus more for greasing pans
- 2tsp pure vanilla extract
- 2cups of light buckwheat flour (certified gluten-free)
- 1tsp cinnamon
- 1tsp baking powder
- 1/2tsp baking soda
- 1/8tsp sea salt
- 1cup dark chocolate chips (optional)
- 1cup chopped pecans (optional)
- Preheat the oven to 350°F. Lightly grease two 8-by-4-inch loaf pans with coconut oil, and set aside.
- Blend together ripe bananas, buttermilk, honey, eggs, melted coconut oil and vanilla in a large bowl until thoroughly combined.
- In a another bowl, whisk together buckwheat flour, cinnamon, baking powder, baking soda, salt and chocolate chips if using.
- Add dry ingredients to the wet ingredients, and blend well until combined. Divide batter and pour into each prepared loaf pan. Sprinkle chopped pecans over each loaf if using.
- Bake for 35 minutes or until a sharp knife inserted comes out clean. Allow loaves to cool before slicing, or wrap each loaf and allow to sit for 24 hours. The result is moist and delicious, but waiting is the hardest part.
Enjoy!
—Katherine Marko
Katherine Marko is a freelance writer, author and blog creator. Her areas of expertise include food, health, style, beauty, business and nutrition. Marko holds a Bachelor of Arts in English, a diploma in photography, graphic design and marketing, and certification in esthetics.
Sources:
http://pubs.acs.org/doi/abs/10.1021/jf0302153
http://downloads.hindawi.com/journals/edr/2012/375673.pdf
http://journals.lww.com/amjmedsci/Citation/1946/05000/RUTIN__A_NEW_DRUG_FOR_THE_TREATMENT_OF_INCREASED.3.aspx
