Raw buckwheat and fermented raw buckwheat bread – gluten-free and easily digestible

Sourdough raw buckwheat bread is a soft, slightly sour and nutritious bread that is perfect for breakfast, a snack or as a side dish to meals. It is easy to make, yet offers a delicious change from traditional wheat breads. In addition, the bread is easily digestible and gluten-free, making it suitable for the whole family.

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Green raw buckwheat – small but mighty

Green raw buckwheat is uncooked buckwheat that retains all its natural vitamins, minerals and enzymes. The small but mighty grain is gluten-free, easily digestible and also suitable for people with histamine sensitivity when used in its freshly soaked form.

Why raw buckwheat?

Raw buckwheat is a real superfood:

• Proteins: about 13 g / 100 g, including all essential amino acids
• Slow-absorbing carbohydrates that do not raise blood sugar levels sharply
• Fiber that supports digestion
• Minerals: magnesium, manganese, copper, iron, zinc
• Vitamins: B vitamins and folic acid
• Bioflavonoids: rutin and quercetin, which strengthen blood vessels and reduce inflammation

The effect of raw buckwheat on the body

• Strengthens the heart and blood vessels

• Stabilizes blood sugar
• Supports brain and nervous system function
• Provides sustained energy without blood sugar fluctuations
• Supports digestion and intestinal microflora
• It is gluten-free and easily tolerated.

How to use raw buckwheat

• Soak for 2-6 hours, rinse and add to salads or smoothies
• Boil for 10–12 minutes and add to stews or vegetable stir-fries
• Make raw porridge or “curd” from soaked buckwheat for breakfast
• Try sprouting or pan-roasting nuts instead of roasting them
• Make sourdough raw buckwheat bread or use in baked goods and cakes

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Recipe: Sourdough Raw Buckwheat Bread

Ingredients:

• 400 g green raw buckwheat
• 200 ml fresh water
• 1.5 teaspoons salt
• Seeds or spices, if desired

Preparation:

1. Rinse the buckwheat and place it in a bowl. Cover with cold water so that the grains are covered.
2. Soak for 6–8 hours or overnight until the buckwheat is soft and crumbly between your fingers.
3. Drain and rinse the buckwheat until the mucus is gone – this is very important!
4. Place the buckwheat in a blender or use a hand blender. Gradually add about 200 ml of water and puree until smooth.
5. Cover the bowl and let it ferment in a warm place for 12–24 hours, until the mixture is bubbly and smells slightly sour.
6. Gently stir in 1.5 teaspoons of salt and, if desired, seeds or spices. Over-mixing after rising can break the bubble network and the bread will collapse in the oven.
7. Grease the loaf pan with butter or coconut oil, or line it with baking paper.
8. Pour the dough into the mold.
9. Bake at 190°C for 45–60 minutes (depending on your oven).
10. Let the bread cool completely, about 1.5 hours, before cutting.

This sourdough raw buckwheat bread is slightly sour, soft and nutritious, and keeps well fresh. Serve with seeds, fresh butter, or your favorite toppings.

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Bread and freezing

If you want to prepare bread in advance or store it for a longer period of time, it can be successfully frozen:

• How to freeze: Cut the bread into slices or leave it whole. Wrap tightly in cling film or foil and place in an airtight plastic bag.
• Storage: Bread will keep in the freezer for up to 3 months without losing flavor or texture.
• Thawing: Remove the bread from the freezer and let it thaw at room temperature. Lightly toast the slices in the oven to restore their crispness and freshness.