Buckwheat flour, whole-groat

Whole-groat buckwheat flour, despite its name, comes from a seed rather than a grass grain, and has an earthy, slightly bitter flavor that is central to dishes like Japanese soba noodles, Breton buckwheat crepes known as galettes, Russian blini, and pancakes across Eastern Europe. Because it lacks gluten, it is usually blended with wheat flour or another binder for structure in yeasted breads, though pancakes, crepes, and noodles made with a high proportion of buckwheat flour hold together well on their own, especially when the batter is rested briefly before cooking to let the flour fully hydrate. Its assertive, nutty flavor pairs naturally with savory fillings like ham, cheese, or eggs in a galette, or with a simple butter-and-maple-syrup topping on pancakes.

Store buckwheat flour in an airtight container in the refrigerator or freezer, since its natural oils can turn rancid faster than in refined wheat flour, and use it within a few months for the best flavor and to avoid any musty taste developing. At 335 calories per cup (120 grams) with 12.6 grams of protein and 10 grams of fiber, it is notably fibrous for a flour, with fiber at 36% DV and magnesium at 60% DV, both well above what a refined wheat flour would provide. Swapping a portion of an all-purpose flour recipe for buckwheat flour is a straightforward way to add fiber and magnesium to pancakes, crepes, or homemade noodles without changing the basic technique.