Continuing with my Good.Mood.Food series on food to support mental health, I wanted to introduce you to buckwheat – have you tried it? When it comes to supporting mental health, it’s such a lovely source of supportive nutrients and definitely something I love to have in my weekly repertoire.
First of all, it’s high in protein – in fact it is one of only a few plant sources of protein that are considered “complete”, in that they contain some of all the essential amino acids that our bodies need to get from their food. Protein is so important for building neurotransmitters (the chemical messengers that we need for a happy mood). It also stabilises our blood sugar levels, keeping us feeling fuller for longer and also on a more even keel energy and mood wise.
It also contains a good dose of magnesium, manganese and B vitamins like niacin, riboflavin and B6, all of which are important for our brain health amongst other things!
Buckwheat flour is used a lot in Brittany, northern France, for making “galettes” – savoury pancakes like these, and that’s exactly where I discovered it many years ago, long before I had any appreciation for its nutritional benefits. You can fill these pancakes with whatever you fancy, I like a simple ham and cheese which also goes down well with the kids and is a brilliant toddler food when cut into strips like an alternative quesadilla. Here I’ve made a simple ratatouille and topped with a little hard goat’s cheese, and accompanied it with a green side salad to further boost the nutrient density of my meal.
- 100g buckwheat flour
- Pinch of salt
- 1 egg
- 300mls mls water (approx.)
- Knob of butter, melted (optional)
- Mix the egg into the flour and salt using a whisk, then gradually add the water until it has a smooth and runny but not watery consistency. Add in the melted butter if using and thoroughly mix in. You want to be able to pour pancakes that are as thin as you would expect to make sweet ones.
- Heat a little butter in a large frying pan to a medium – high heat, pour the batter and leave to cook for approx 2 mins until it is dry on top and comes away from the sides easily (don’t try to remove it to quickly or it will stick and tear). Once it comes away, flip it over and cook the other side for 30 seconds – 1 minute.
- Repeat as necessary add your fillings and then fold or roll
- The batter will last in the fridge for a couple of days in an airtight container if you don’t want to eat them all at once. They can also be stored cold in the fridge and used as wraps for lunches / lunchboxes
Do let me know what you think, and I hope you’re enjoying my series on Good.Mood.Food – the full blog post and links to more recipes for your mental health are here.