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Buckwheat Wrap Recipe & Experiment of a Gluten-Free Diet

Buckwheat Wrap Recipe & Experiment of a Gluten-Free Diet

Hi everyone, it’s exciting to share with you all here. And also it’s my first time working at a health shop, I am still overwhelmed by the number of products we have here at JustGreen. I have been working at companies related to food and nutrition, but at JustGreen, there are many products I have never seen before.

I was surprised by the wide range of gluten free food that JustGreen is selling, such as energy bar, breakfast cereal, snack, sauces and pasta made from gluten free ingredients. At the same time, we do sell gluten free ingredients for those who love making food from scratch too.

I learnt about gluten free diet when I was studying in New Zealand, but I seldom heard about it when I am back to Hong Kong and work. After I started working here, I am getting familiar with loads of gluten free food.

I did some research and learnt what gluten does to your body, especially it may give you a bloated belly. I started an experiment on myself, and tried to follow a gluten free diet for a week.

To follow a gluten free diet, I couldn’t eat anything that contains wheat flour like bread, tortillas, pasta, cookies or crackers.

For my one week trial, I eat mainly rice to get the carbs for my breakfast, lunch and dinner. I would bring my lunch of gluten free pasta with hummus, canned beans and fresh sweet corn sometimes. When I am lazy to cook, I ordered dishes provided with rice or buy sushi from the restaurant nearby. The problem is that Chinese or Japanese dishes usually cook with soy sauce which contains gluten, and it is hard to look for a restaurant that uses tamari. Therefore, I tried to ask them not to add any sauces when it is possible and when it is not, I will try to eat less of the sauce. Like following a restricted diet, you always crave for something you shouldn’t eat.

Personally, I love eating food that is floury, soft and spongy, that’s why I do crave for wraps from time to time. I made a Buckwheat Wrap on the last day of my experiment.

At the end of my experiment, I found my belly went flatter and felt more energetic than before.

How to make the Buckwheat Wrap

I found this recipe from justasdelish.com and I made a little twist such as swapping milk to hemp milk as I am allergic to lactose or you could use your favorite nut milk. It is easy to make as long as you are quick after pouring the batter onto the pan – I still need some practice on this.

You can make 10 wraps with a 20 cm non-stick pan. As you see from the photo I was using a rectangular pan for making Japanese egg roll and I got around 10 pieces too. Lastly, if you cannot finish them all at once, store the remaining in the fridge for 1 to 2 days and reheat it on the pan when needed.

The recipe is simple, and what we have at JustGreen will help a lot. Here you go my slightly twisted recipe.

Happy cooking everyone!

The Wrap :

  • 100g buckwheat flour
  • 25g starch (The original recipt suggested tapioca or glutinous rice flour, I used corn starch here.)
  • Pinch of salt
  • 2 extra-large eggs
  • 250mL hemp milk
  • 1 teaspoon olive oil

The Filling :

  • Hummus
  • Fresh avocado
  • Garden salad

How To :

  1. Mix the flour, salt and eggs in a large mixing bowl. Add milk in 3 parts and combine all ingredients. Then, add the olive oil and mix well.
  2. Heat up the pan on very low fire, scoop 40g batter into the pan and swirl it to ensure it is smooth thin and even. Pan fry the wrap on both sides for 1 minute. Remove it from pan, lay out flat and let it cool.
  3. To assemble, place filling on wrap and fold like a spring roll or whatever you like.

These ingredients that can be helpful to the above recipe are available at our JustGreen stores.

  • Tinkyada Organic Brown Rice Pasta
  • Hope Hummus
  • Suma Canned Beans
  • Bob’s Red Mill Buckwheat Flour
  • JustGreen Himalayan Crystal Salt (fine)
  • Frenz Organic Free Range XL Eggs
  • Living Harvest Unsweetened Hemp Milk
  • Organic Avocado
Hello, this is Willie. You may usually see me in JustGreen's Wan Chai Store. I graduated from human nutrition for my university and worked for companies that are related to food, nutrition or weight management. It's my pleasure to share with you what I enjoy doing through the blog here. I love to eat and follow recipes to make something delicious from scratch. Because of this, I have been working as a pastry chef for around one year since the end of 2014. At the same time, I am an active person. I started trail running since 2015. Because of my love of nature, I love natural and handmade stuff, and I started making cleansing products or skin care products for myself recently. Please stay tuned for my sharings.

Levain Bread

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