Buckwheat bread with seeds, a healthy vegan and gluten-free bread recipe Recipes

To talk about healthy pastry and healthy bakery is risky since, being strict with the term, we must use 100% beneficial products for the body. Even so, at Jordi Bordas School and our R&D&I department, we work day by day to do our bit into this great forgotten field, health in the sweet and baked world.

On this occasion, and regarding our participation in the Health Hackers Meeting organized by Xevi Verdaguer, we want to share with you our buckwheat bread with seeds recipe. An ingredient with high nutritional value that, in addition, has allowed us to get a homemade vegan and gluten free bread. And yes, we can say it for sure, it is a 100% healthy recipe.

So you can reproduce it at home, here you have the video we recorded with Xevi in ​​which you will discover all the technical and functional secrets of each ingredient used. Also, below you will find the recipe for this buckwheat bread in two versions, the complete and the simplified one, so you can choose the one that suits you best. Enjoy!

About the ingredients

Buckwheat: a pseudo-cereal with one of the most nutritional profiles: rich in magnesium, manganese, phosphorus, calcium, zinc and antioxidants; it is also rich in fibre and resistant starch;

Flax seeds (also called lineseeds): rich in vitamins, minerals and omega-3 fats, particularly alpha-linolenic acid (ALA); flaxseeds are also rich in lignin: insoluble fibre beneficial for our digestive system;

Sesame seeds: a source of omega-3 fats and fibre;

Pumpkin seeds: a source of linoleic acid and arginine –an amino acid important for the production of nitric oxide (NO), which widens the arteries and improves blood circulation;

Sunflower seeds: a source of linoleic acid, vitamin E and selenium;

Psyllium husk: a source of both soluble and insoluble fibre that can help lower bad cholesterol (LDL);

Olive oil: an oil with a very healthy nutritional profile, rich in unsaturated fatty acids; many studies on Mediterranean diet have shown that people who consume olive oil regularly are at lower risk of developing a cardiovascular disease; it also helps maintain healthy cholesterol levels;

Video-recipe: Buckwheat bread with seeds (full)

Recipe: Buckwheat bread with seeds (full)

Recipe for 1 bread (dimensions of the mould: 25cm x 14,5 x 7cm).

Buckwheat sourdough

To prepare 1 day before

155 g Water
155 g Buckwheat flour

  1. Heat the water to 50ºC.
  2. Mix buckwheat flour and water in a standing mixer equipped with a whisk at medium speed during 3 minutes.
  3. Put the sourdough in the fridge for 12 hours (at 4ºC).
  4. Take it out of the fridge and leave it at room temperature until its temperature reaches 20ºC (about 3 hours).

Toasted and pre-cooked buckwheat

Prepare just before making the bread)

125 g Buckwheat (whole grain)
q.s. Water 1 (to rinse buckwheat)
310 g Water 2

  1. Rinse the buckwheat under running water 1 and drain.
  2. Put the buckwheat on a baking tray lined with baking paper and toast during 30 minutes at 180ºC in a ventilated oven (or at 200ºC in an oven without a fan). The buckwheat should have a nice, toasted colour.
  3. Once it is toasted, boil the second water (water 2) and add the buckwheat.
  4. Cook for 5 minutes and drain.

Pan de trigo sarraceno

30 g Flax seeds (ground)
100 g Water 1
75 g Pumpkin seeds
75 g Sunflower seeds
q.s. Water 2 (to rinse)
40 g Sesame seeds (ground)
300 g Water 3
310 g Buckwheat sourdough (p.e.)
225 g Buckwheat flour
85 g Tapioca starch
12 g Psyllium powder
10 g Salt
30 g Olive oil
2 g Dry yeast
12 g Cereal coffee
6 g Lecithin (granules)
125 g Toasted and pre-cooked buckwheat (p.e.)

  1. Mix ground flax seeds and water 1 (at 20ºC) using a whisk.
  2. Rinse the pumpkin and sunflower seeds with water 2 and drain. Reserve a handful of seeds to put on top of the bread and combine the rest with the flax seeds’ mix.
  3. Add ground sesame seeds.
  4. Heat water 3 to 50ºC
  5. In a standing mixer equipped with a paddle attachment, mix water 3, buckwheat sourdough (at 20ºC), buckwheat flour, tapioca starch, Psyllium powder, salt, olive oil, dry yeast, cereal coffee and the lecithin at high speed during 10 minutes.
  6. Lower the speed and add almost all of the toasted and pre-cooked buckwheat (reserve a handful of seeds to put on top of the bread) and the seeds’ mix (flax seeds, sesame, pumpkin and sunflower seeds). The temperature of the dough should be at about 30ºC.
  7. Put the bread dough into the mould and cover with some buckwheat, pumpkin and sunflower seeds.
  8. Cover with a clean and moist kitchen towel and leave the bread to rise for about 3-4 hours at 30-35ºC. One way to do this is to heat the oven to 30ºC, turn it off and put the bread inside of the over for 3-4 hours with the oven door closed.
  9. Sprinkle the bread with water and bake for 60 minutes at 160ºC (in an oven with a fan) or 180ºC (oven without a fan).
  10. Take the bread out of the mould and let it cool over a wire cooling tray.

Nutritional values

Per serving of 100 g of buckwheat bread with seeds.

  • Calories: 265 kcal
  • Fat (of which saturated):  10.68 g (1.56 g)
  • Carbohydrates (of which sugars): 31.02 g (1.29 g)
  • Proteins: 9.45 g
  • Salt: 0.66 g
  • Fiber: 5.55 g
Pan de trigo sarraceno - Jordi Bordas y Xevi Verdaguer

Recipe: Easy-to-make buckwheat bread

Recipe for 1 bread (dimensions of the mould: 25cm x 14,5 x 7cm).

Buckwheat sourdough

To prepare 1 day before

185 g Water
185 g Buckwheat flour

  1. Heat the water to 50ºC.
  2. Mix buckwheat flour and water in a standing mixer equipped with a whisk at medium speed during 3 minutes.
  3. Put the sourdough in the fridge for 12 hours (at 4ºC).
  4. Take it out of the fridge and leave it at room temperature until its temperature reaches 20ºC (about 3 hours).

Buckwheat bread

360 g Water
370 g Buckwheat sourdough (p.e.)
270 g Buckwheat flour
100 g Tapioca starch
15 g Psyllium powder
12 g Salt
40 g Olive oil
3 g Dry yeast
15 g Cereal coffee
7 g Lecithin (granules)

  1. Heat water to 50ºC
  2. In a standing mixer equipped with a paddle attachment, mix water 3, buckwheat sourdough (at 20ºC), buckwheat flour, tapioca starch, Psyllium powder, salt, olive oil, dry yeast, cereal coffee and the lecithin at high speed during 10 minutes.
  3. The temperature of the dough should be at about 30ºC.
  4. Put the bread dough into the mould and cover with a clean and moist kitchen towel and leave the bread to rise for about 2-3 hours at 30ºC (the dough should rise about 1/3 of its original volume). One way to do this is to heat the oven to 30ºC, turn it off and put the bread inside of the over for 2-3 hours with the oven door closed.
  5. Sprinkle the bread with water and bake for 60 minutes at 160ºC (in an oven with a fan) or 180ºC (oven without a fan).
  6. Take the bread out of the mould and let it cool over a wire cooling tray.

Preservation and consumption tips

Option 1: Keep the bread in a paper or a cloth bread bag at room temperature and consume within 3 days.

Option 2: Cut the bread into slices, put it in a paper bag and freeze it. Before eating, toast the bread slices in a toaster.

Pan de trigo sarraceno - Jordi Bordas y Xevi Verdaguer