Simple buckwheat bites to snack on the go!
Words and photo: Karen Hill
There are just five ingredients in these goodies, making them quick to throw together. Plus they are super tasty with a zing of ginger and lemon.
What’s Great About Them?
Buckwheat contains a decent amount of fiber, which your body cannot digest. This nutrient is good for improving gut health. Improving your gut health can have a big impact on your overall health and sporting performance (believe it or not). All those tiny little microbes in your digestive system play a role in reducing inflammation, boosting energy levels, improving nutrient absorption and use, right through to improving mental strength. So, feed those little guys (or girls) well.
Buckwheat is richer in minerals than many common cereals, such as rice, wheat, and corn. However, buckwheat is not particularly high in vitamins. That is why it is important to eat a wide variety of foods in your diet to tick off all the vitamins and minerals.
The most abundant minerals in common buckwheat are:
- Manganese - essential for healthy metabolism, growth, development, and your body's antioxidant defences.
- Copper - an essential trace element that may benefit heart health when eaten in small amounts.
- Magnesium – involved in hundreds of biochemical reactions in your body, including muscle movement.
Buckwheat is richer in antioxidants than many common cereal grains. Its plant compounds include rutin, quercetin, vitexin, and D-chiro-inositol. Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs. Mixed with buckwheat flour, there is a great combination of sweetness from the bananas and nutty taste from the buckwheat.
Ingredients – makes 12
· 2 ripe bananas
· 1 cup buckwheat flour
· 1 lemon (more if you want a stronger lemon flavour)
· 1 chunk of ginger, grated (add more or less depending on how strong you want the flavour)
· 30g of dark chocolate (I used 3 square of Lindt 90%)
1. Pre-heat oven to 180°C and line a biscuit tray.
2. In a mixing bowl, mash the bananas (if they are small use 3).
3. Add the buckwheat flour and combine. The mixture will be a little sticky.
4. Add the juice from one lemon. For a stronger flavour finely grate the rind as well.
5. Add the grated ginger and combine.
6. Bake in the over for 15-20 minutes or until golden. Once cooked, set aside to cool.
7. To melt the chocolate – add boiling water to a larger glass or metal cooking bowl. Add the chocolate to a smaller heat proof bowl that will sit inside the larger bowl with the hot water. Keep mixing the chocolate.
8. Once the bites have cooled, dip half in the chocolate and lay on baking paper to set. Alternatively eat with a piece of chocolate 😊
Nutrition per serve
|Energy (kj)||Protein (g)||Fat (g)||Carbohydrate (g)|