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Buckwheat is an ancient food dating back to 6000 years BC in Southeast Asia. Although it is a starchy food that looks like a grain, it is not a grain. It is a fruit seed that is related to the rhubarb plant. Very nutritious, buckwheat has an impressive list of health attributes (see the list at the bottom of the recipe), which is why I list it as a super food. And as all other foods I feature on this site, it is not only a healthy food; it is sustainable because it is a whole plant food that can grow in poor soils without the use of fertilizer. It has good potential for feeding our ancestors in the future. It is not too popular in America right now; we grow only about 50,000 acres of it–compare that to the millions upon millions of acres of genetically modified soy and corn! That stuff cannot even hold a candle to buckwheat when it comes to keeping you from getting sick. Here is a recipe for my simple, filling, high fiber, and very affordable morning pancakes.

Makes 10-4 inch pancakes


1 cup buckwheat flour
1 teaspoon baking soda
2 eggs beaten
*1-1/2 cup buttermilk (more if you want thinner cakes)
1-2 teaspoons avocado or other neutral oil

*Dairy Free Version

Replace 1-1/2 cups buttermilk with 1-1/2 cups almond or soymilk and 2 teaspoons apple cider vinegar


  1. Add egg to a medium bowl and whip with a fork. 
  2. Add the milk and vinegar (for dairy free version) to the egg mixture and stir together. Set aside.
  3. Place the flour and baking soda in a medium bowl and blend.
  4. Add the egg-milk mixture to the flour mixture and blend. You will see bubbles beginning to form.
  5. Wipe the bottom of a cast iron skillet with a small amount of oil using a paper towel or napkin. Preheat on medium heat.
  6. Spoon pancake batter into skillet and cook until bubbles form and is cooked on the sides. Flip.

Serving Suggestions: Top with yogurt and dried fruit or fresh berries. Pair with a protein food such as an egg or 1 to 2 ounces lean chicken/turkey sausage.

Nutrition Attributes of Buckwheat:

  • Concentrated source of flavonoids, including quercetin, rutin, and kaempferol. These flavonoids are strong antioxidants that protect your cells from oxidative damage, aging, and death caused by free radicals.
  • A good source of magnesium, manganese, and fiber. Manganese is a cofactor for the important anti-aging enzyme superoxide dismutase that that helps protect us from oxidative damage.
  • May be helpful if you are diabetic or Insulin resistant. One study has found it effective at lowering blood sugar after a single meal.
  • Versatile. Substitute Buckwheat flour for wheat flour in breads, muffins, or pancakes where the leavening agent is baking soda or powder. Cooked whole grain Buckwheat is delicious and nutritious in salads, as a breakfast cereal, or as a side dish.

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