These colorful Savory Buckwheat Crepes make a great meal any time of day. For this recipe, I paired them with a fresh Arugula and Pea Pesto and some thinly sliced fresh beets, but you can also make it your own with whatever toppings you have on hand.
Buckwheat groats are rich in the flavonoids rutin and quercetin which are both linked to reduced inflammation and antioxidant properties. They are also a great source of fiber to support a healthy microbiome.
Arugula is a powerful leafy green, providing minerals like calcium and potassium as well as antioxidant vitamins A and C. The slightly bitter taste of arugula is due to it’s glucosinolates, which may be linked to anticancer activity. Combining the arugula with peas balances the bitterness with some natural sweetness for the perfect pesto.
Try filling these up with any veggies you love, hardboiled eggs, or salmon.
Wishing you health and happiness,
Mark Hyman, MD
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- 1 cup raw buckwheat groats
- 1 tablespoon chia seeds
- 1 tablespoon za’atar spice (optional)
- ¼ teaspoon red pepper flakes (optional)
- ¼ teaspoon sea salt
- 1 ½ cups filtered water (room temperature)
- 2 handfuls fresh baby spinach
Arugula and Pea Pesto
- 2 handfuls of fresh arugula
- ⅓ cup nutritional yeast
- 1 large fresh garlic clove
- 1 tablespoon hemp hearts
- ⅓ cup raw walnuts
- ¼ teaspoon sea salt
- ⅓ cup extra virgin olive oil
- ½ cup fresh or frozen peas
- Roasted or pickled beets, thinly sliced
- Pea sprouts
- Hard-boiled eggs, sliced
- Goat cheese
- Spinach, arugula, or baby romaine
1. Wash and drain the buckwheat. Place in a high-speed blender with the chia seeds, za’atar spice, red pepper flakes, sea salt, and water. Set aside and allow to rest at room temperature for 15 minutes. After 15 minutes, add the spinach and blend for 30-45 seconds, or until the batter is smooth.
2. Meanwhile, prepare the pesto by adding the arugula, nutritional yeast, garlic, hemp hearts, walnuts, and salt to a food processor. Blend for 20 seconds then add the olive oil, scrape sides, and continue to blend for 10 seconds. Rinse the peas with hot water, then drain. Add the peas to the food processor and pulse for 10 seconds. The consistency should be textured, not smooth. Store in the fridge until ready to use.
3. Begin to prepare the crepes by heating a non-stick pan over medium heat. Once hot, add ½ cup batter. Since the batter is thick, use a spatula or the bottom of your measuring cup to spread and flatten the crepes evenly to a 6-inch diameter crepe. Cook undisturbed for 1½ minutes, flip using a spatula, and cook for 30 seconds. Repeat with the remaining batter.
4. Once all the crepes are ready, begin to prepare any desired fillings or just use the pesto. Assemble crepes by spreading 2 tablespoons of pesto on each crepe, stack with your favorite fillings (if using), roll, and enjoy!
Nutritional analysis per serving: Calories: 283, Total Fat: 18g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 596mg, Carbohydrates: 25g, Fiber: 6g, Sugars: 1g, Protein: 9g, Net Carbs: 20g