Buckwheat Zucchini Muffins

Ever so often I come across a recipe that I just know will be a hit, as is the case with these muffins.  The buckwheat-zucchini-walnut combination sounded perfect and sure enough, it didn’t disappoint! These hearty muffins are moist, nutty and not too sweet.  They are great for breakfast.

I found this recipe on Pinterest and modified it slightly.  I generally don’t stock flours so I substituted the buckwheat and oat flours with actual buckwheat groats and old fashioned oats. I soaked both overnight in water with a tablespoon of apple cider vinegar.  You can also use lemon juice or whey. For complete information on soaking, please refer to my previous post titled Soak & Sprout Your Grains.  This recipe was adopted from Yummy Supper, as featured on Food52.

1 cup organic raw buckwheat groats
2/3 cup old fashioned oats, gluten free
¾ tsp sea salt
¼ tsp baking soda
½ tsp cinnamon
2 eggs
¼ cup maple syrup
¼ cup coconut oil
1 tsp vanilla extract
1 zucchini, grated
2/3 cup walnuts, chopped

Preheat oven to 350 F.
Line muffin pan with baking cups.  Drain the buckwheat groats and oats.  Combine together with sea salt, baking soda, cinnamon, eggs, maple syrup, coconut oil and vanilla extract in a high speed blender and process until smooth.  Stir the zucchini and walnuts into the batter.  Equally divide batter between the muffin cups.  Bake for 35-45 minutes.  Muffins are done when a knife or toothpick inserted into the center comes out clean.  Serve warm with lots of butter!  This recipe makes about 12 medium-size muffins.

Sourdough Buckwheat Crepes & Wraps

I love crepes! Their delicate, buttery taste brings me back to my childhood. Blini, as they are commonly called by the Slavic people, are quite popular in Ukraine. However, since blini are traditionally made with wheat flour and we’re trying to avoid modern day wheat (which is hybridized and highly processed) I am always looking for alternatives. Today I share a buckwheat crepe recipe I adopted from the Wheat Belly book.    

Apparently buckwheat crepes or galettes are a traditional food of Brittany, a region in the northwest of France. Galettes are typically served with savory fillings but you can image there are limitless fillings options. What makes this recipe unique is the soaking, sprouting and fermenting part which makes the buckwheat more easily digestible and nutritious. 

Buckwheat is in the same family as sorrel and rhubarb. It is the seed of the plant so not actually a grain and contains no gluten. It is a great source of protein, fiber, niacin and minerals such as iron, zinc, copper and magnesium. 

This recipe if based on traditional fermentation methods used to produce naturally leavened savory flatbreads. Fermentation takes one to two days, so plan ahead. 


1 cup whole buckwheat (unroasted)

2 cups spring or filtered water

Pinch sea salt (optional)

1 teaspoon whey - liquid off the top of yogurt (optional)

  1. Put the buckwheat in a bowl with 2 cups water, pinch of salt and whey.
  2. Cover with a plate or towel and leave to soak at room temperature for at least 9 hours, or up to 24 hours.
  3. Then rinse the buckwheat in a fine-mesh sieve to remove the slime and residual tannins.
  4. Put the buckwheat in a blender with enough water to get a consistency similar to pancake batter. To make a good tasting crepe add minimal water at this point since you will use milk to thin it out later. Blend until smooth.
  5. Pour the batter into a clean bowl and let stand, covered for another 12-24 hours in order to form cultures. The mixture may rise a little and have an unpleasant odor. 
  6. Once fermented the mixture can be stored in a refrigerator in a glass bowl covered with a damp towel or plastic wrap until needed, but keep no longer than 1-3 days.

For a simple wrap, you can use the mixture as is or to make a crepe, add the following:


1 egg lightly beaten

1/2 – 3/4 cup milk (enough to make a batter consistency thin enough to pour)

1 teaspoon vanilla extract

1 tablespoon melted coconut oil or butter

  1.  Melt a small amount of coconut oil or butter over medium heat.
  2. When the skillet is hot, pour in a ladleful of the batter, tilt to allow the batter to spread over the entire bottom of pan.
  3. When the crepe is cooked almost all the way through, flip it to brown the other side. 

Fill them with your favorite filling and enjoy!