July 30, 2017

Buckwheat Recipes: Pancakes and Pudding

by ironparadisefitness

Buckwheat may sound like a boring ingredient. But these buckwheat recipes are about to prove otherwise. 

The term ‘buckwheat recipes’ probably doesn’t conjure up much excitement for the majority of people. Undoubtedly, if you’ve never cooked with it before, images of dry and tasteless food probably came to mind. And I’m sure you think it’s just for the gluten free brigade and the hipster generation.

It’s one of those ‘superfoods’ that you find synonymous with highly nutritious, but about as tasty as a cardboard box.

Well, if that’s the case, these buckwheat recipes are set to flip that notion on its head. Not only is buckwheat an incredible versatile and nutritious ingredient, but with the right recipes it can taste pretty awesome too.

And to prove that these buckwheat recipes are focused on everyone’s favourites, pancakes and pudding! So let’s dive right in to this week’s Meal Prep Sunday.

Benefits of buckwheat recipes

The term superfood is pretty much a marketing gimmick to get you to buy into a particular product being more ‘healthy’ than the next. But that aside, the nutrient density of foods is something not to be ignored. Whilst it doesn’t top calories and macros from a pure weight and fat loss perspective, it is important.

Whole foods offer a ton of added benefits for your overall health and general well-being. And packing in those micronutrients is going to make you feel and function better on a day to day basis.

Buckwheat is one of those ingredients that gives you a lot of bang for your buck from a nutrient standpoint. So let’s see what it’s packing.

Nutritional Facts

100g of buckwheat provides:

  • 343 Calories
  • 13g Protein
  • 72g Carbs
  • 3.4g Fat
  • 10g Fibre

And on top of that you’ll be getting some essential vitamins and minerals as well as those macros and fibre. Iron (12%), Magnesium (57%), Potassium (13%), Vitamin B6 (10%) are all in there to name but a few.


Health Benefits of Buckwheat

Digestible Protein – For a plant-based ingredient, buckwheat has a high amount of protein compared to other grains. In fact, in terms of protein it out-muscles rice and wheat. And if you’re a vegetarian or vegan then buckwheat provides you with both lysine and arginine. These are amino acids you generally won’t find in other common grains and cereals. Therefore, it’s going to help you get a fully rounded diet.

High Fibre – Buckwheat is packed with plenty of fibre to keep you regular. And that’s a very under-rated thing. Because gut health is such important thing for keeping your whole body running smoothly. And with the proliferation of If It Fits Your Macros Instagrammers popularising pizza and ice cream diets, fibre and gut health is being neglected.

Gluten Free – For those of you out there with a genuine gluten intolerance, buckwheat is a God-send. And I mean real gluten intolerance sufferers here. Not you’re hipster, ‘gluten-free is cool’ types. Buckwheat is actually a seed and not a grain. And it’s suitable for anyone with celiac disease or gluten sensitivity. So if you suffer from or have the symptoms of gluten intolerance, then give buckwheat a try.

Sustainable Energy – Buckwheat is low on the Glycemic IndexThat means that the energy is release slowly into the bloodstream, helping you feel fuller for longer. That helps control your hunger as well as blood sugar levels.

So now we know buckwheat is highly beneficial for your health, it’s time to see how tasty it can really be!

Buckwheat Recipes: Buckwheat Pancakes

Buckwheat Recipes - Meal Prep Sunday Blog

Recipe makes 3 servings

Nutritional values per serving

MACROS: Protein = 5g, Carbs = 36g, Fat = 9g


Prep Time: 20 mins

Cook Time: 20 mins



  • 2 tbsp. chia seeds
  • ½ cup (100g) buckwheat flour
  • 1 medium banana
  • ½ cup plant milk (150ml)
  • 1 tsp. ground cardamom
  • 1 tsp. vanilla paste
  • zest of 1 lemon
  • 4 tsp. honey
  • 1 tbsp. coconut oil



Firstly, in a small cup combine 2 tablespoons of chia seeds with 4 tablespoons of water and leave in the fridge for about 20 mins.

Next, zest the whole lemon and set aside half for the topping. Mash the banana in a bowl and add in the chia seeds, flour, milk, cardamom, vanilla, half the lemon zest and 1 tsp. honey. Whisk everything well until a thick batter has formed.

Heat some of the coconut oil in a non-stick pan then pour the batter forming small pancakes (about ¼ cup per pancake). Fry until bubbles appear on the surface and then flip and cook for another minute. Repeat with the rest of the batter adding more coconut oil when required. You should be able to make about 6 small pancakes.

Finally, Combine 3 tsp. of honey and the rest of the lemon zest to make the drizzle.  


Buckwheat Recipes: Buckwheat Banana Bread

Buckwheat Recipes - Meal Prep Sunday Blog

Recipe makes 12 serving

Nutritional values per serving

MACROS: Protein = 3g, Carbs = 25g, Fat = 6g


Prep Time: 5 mins

Cook Time: 50 – 60 mins



  • 1 ¾ cup (225g) buckwheat flour
  • 3 tsp. baking powder
  • 4 tbsp. honey
  • 1 tsp. cinnamon
  • 3 large ripe bananas
  • 3 tbsp. coconut oil, melted
  • 1/3 cup (40g) pecans



Firstly, pre-heat oven to (390F) 200C.

Mash the peeled bananas with a fork and mix well with the melted coconut oil and honey.

Add in the flour, baking powder and cinnamon, mix well. And then add in the pecans and mix again.

Bake in a greased and lined 2lb loaf tin for 20 mins, then cover with foil if the loaf is browning. Cook for another 30-40 mins.

Finally, allow to cool before slicing.


And that’s a wrap…

So there you have it. Buckwheat recipes that will have you coming back for more, time and time again! Enjoy eating them and enjoy the health benefits that come with them too.

Do you want to know how to build a nutrition plan that brings real results?

If you need some help optimising your nutrition and you fancy some some free advice from me, then take a look at my ‘7 Steps to Get Lean’ online workshop. This online workshop will give you all the information you need to lose fat and build muscle, whatever your circumstance. And you can grab your free spot by clicking on the image below.

7 Steps to get lean easy chicken recipes meal prep sunday

Simon – Iron Paradise Fitness


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