Buckwheat Recipe: A Delicious and Healthy Alternative to “Bread”

About 20 years ago I was informed that I had an intolerance to wheat, yeast, milk, egg white and soy. My first thought was that I would have to give up eating my beloved bread. What was I going to eat for lunch? Sandwiches are such an easy option, especially at lunchtime when you are out and about. Then I found this delicious and simple recipe.

What is Buckwheat?

Buckwheat is not, as its name would suggest, related to the wheat family and it is not even a grain. So for those of you who are on a grain-free diet, buckwheat is a great substitute as it tastes like a starchy carbohydrate, but it is gluten-free.

Buckwheat is a fruit seed and is related to rhubarb, although rhubarb is a vegetable.

Here’s some reasons to stock-up on buckwheat:-

  • one cup of buckwheat has more fibre than one cup of oatmeal, one cup of brown rice or one banana
  • buckwheat has been linked to lower blood pressure, lower cholesterol and increases your HDL which all helps in preventing heart disease
  • buckwheat is rich in flavonoids which act as an anti-oxidant in the body, helping to reduce inflammation
  • one cup of buckwheat contains 86mg of magnesium which helps to relax your blood vessels, improve blood pressure and helps the absorption of calcium into your bones
  • buckwheat helps to improve blood sugar levels as it is absorbed into the blood stream more slowly than other carbohydrates and, therefore, helps prevent blood sugar hikes that diabetics suffer from.

Buckwheat Wraps

This recipe is gluten, wheat, egg, soya and nut-free which should cater for all of you out there who suffer from multiple intolerances, like me, and for all you vegetarians and vegans as this hits the spot for you too.


150 ml tepid water (filtered if possible)
100 grams buckwheat flour (preferably organic)
A pinch of sea or Himalayan rock salt
Coconut oil for frying


(a) Measure water into a jug
(b) Sieve the flour and salt into a bowl and stir to combine
(c) Add a little of the water and combine and then leave the mixture to stand for 15-20 mins
(d) Heat a little oil in a frying pan until it is nice and hot
(e) Stir the batter then spoon some into the pan, smoothing it out to form a circle (15cm/ 6” in diameter
(f) Cook over a medium heat for 2 – 3 minutes until the surface starts to change colour and the edges start to lift
(g) Turn the flatbread over and cook the other side
(h) Remove the cooked flatbread to a plate and cover with foil to stop it drying out
(i) Best eaten on the day of making (or even better, whilst it is still warn)


Stir in the water gradually until the batter is similar in texture to a pancake mix. When spooning the batter into the frying pan keep smoothing it as you do not want the wrap to be too thick as it will then be difficult to roll when cooked.


Frying pan, bowl for mixing and measuring equipment.

Cooking Time

4 – 5 minutes

Voila, enjoy!

Best Wishes


Eternal Health
Eternal Health