Overnight Soaked Buckwheat PancakesNov 28, 2021
This recipe is an adaptation of the classic Nourishing Traditions soaked pancakes, without gluten or dairy.
For years, this has been my family’s all-time favourite classic pancake recipe. We make it every weekend, for family brunch or movie night. It’s nourishing and satisfying, and my kids love it, which means I love it!
Dishes made from soaked flour are far more satiating both during (you eat less) and after (you stay full longer) the meal.
The reason is the drastically improved digestibility.
This culinary achievement occurs from breaking down the anti-nutrients such as phytic acid present in the bran of grains.
Complex starches are also broken down into simpler form, which helps trigger meal satisfaction more quickly than if your digestion was required to do all the work itself.
In a nutshell, soaking simply makes all the nutrients in the grains more bioavailable. When food is more nutritious, you eat less and stay full longer.
Soaking Flour without Dairy
Traditional soaking of flour is done using an acidic medium.
Buttermilk, yogurt, and kefir are the most popular choices for this purpose.
The reason cultured dairy works for soaking flour is that it has the level of acidity necessary to break down antinutrients.
It also adds lactobacilli, a friendly bacteria present everywhere in the environment, including the tissues of all living things.
Lactobacilli combined with the proper pH creates the environment necessary for beneficial chemical changes to occur while the flour is soaking.
For those sensitive to dairy proteins, a combination of liquid whey and filtered water works fine too.
Options for Nondairy Soaked Pancakes
What about people with sensitivities severe enough that they cannot even tolerate the small amounts of whey used for soaking?
In those cases, dairy-free soaking is necessary.
In place of cultured dairy, either vinegar or lemon juice mixed will work according to Nourishing Traditions.
Best results are achieved with raw apple cider vinegar or freshly squeezed lemon juice with water to ensure the inclusion of lactobacilli.
I personally prefer the results of soaking with apple cider vinegar plus water. Try it for yourself and see which acid you prefer!
Overnight Soaked Buckwheat Pancakes
A classic recipe for soaked pancakes that achieves the traditionally soft, slightly chewy texture and same satisfaction without any gluten or dairy.
2 cups buckwheat flour*
2 cups water (to soak)
2 Tbsp. apple cider vinegar (or lemon juice)
2 Tbsp. pastured butter
2 pastured eggs
1/2 Tsp. unrefined salt
1 Tsp. baking soda
*You can substitute in 1/2 cup coconut flour for fluffier pancakes
- Mix flour with water and apple cider vinegar in a bowl. Cover and leave on the kitchen counter overnight but no longer than 24 hours. Soaking will add to leavening and taste, and increase digestibility and nutrient absorption.
- Add the remaining ingredients and blend well.
- If the batter is too thick, thin with more water until desired consistency is achieved.
- Fry up pancakes as you normally would in a hot, oiled griddle or cast-iron skillet. These pancakes cook more slowly than unsoaked flour or white flour pancakes.The texture will be chewy and the taste pleasantly sour.
- Serve and enjoy with melted butter and your choice of natural sweetener like pure maple syrup, raw honey, fresh fruit or berry syrup.
- Refrigerate leftovers and reheat when ready to consume.
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