Hi, I'm Kim

Hi, I’m Kim Christensen, M.Om., Dipl.OM, L.Ac. I’m a licensed acupuncturist, herbalist, and owner of Constellation Acupuncture & Healing Arts in Minneapolis, Minnesota. Back before going to school and becoming a healthcare practitioner, Affairs of Living was my creative outlet while healing from chronic health issues. These days, I'm in a new phase of life, and this website is no longer updated.

Want to stay up to date? Check out my new website www.constellationacu.com.

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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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Triple Buckwheat Bean Bread (yeast free, gluten free, vegan)

Featuring buckwheat flour, kasha, and whole buckwheat groats, this is a whole grain bread for buckwheat lovers! It is dense and just moist enough, and has a nice crisp crust. It slices like a dream and can be whipped up in a jiffy. Perfect! The strong flavors of the buckwheat and garfava flour meld well, and give a full, unique flavor. If you don't like buckwheat, or bean flours, this is not the bread for you. 

I love baking with buckwheat flour; it is a great source of fiber, protein, and is a low glycemic, gluten-free grain that can help stabilize blood sugar. The addition of the kasha* and the whole groats add a great texture and a little crunch. Want to know more about the nutritional benefits of buckwheat? Check out this page from World's Healthiest Foods! The garfava flour adds an extra boost of protein, and flax adds healthy fiber. The end result is a high fiber, high protein, low glycemic bread. Plus, this bread is versatile - feel free to embellish with herbs and seasonings of your choice, or optional add-ins listed below! Delicious toasted or as is, serve with soups, spread with your favorite nut or seed butter, or use for mini sandwiches. Enjoy!

TRIPLE BUCKWHEAT BEAN BREAD (yeast free, gluten free, vegan)
yield 1 9"x5" loaf 

2/3 c buckwheat flour
1/3 c garfava or garbanzo flour
1/2 tsp baking soda
1 tsp baking powder
1/4 tsp vitamin C crystals
1/2 tsp salt
2 T ground flax seed
1/4 c uncooked kasha/creamy buckwheat cereal*
1/4 c uncooked whole buckwheat groats
optional: 1 tsp dried herbs, spices, or seasonings of choice
2 T olive oil
1 1/4 c water/juice/milk substitute
1/2 c finely grated carrot or zucchini
1/4 c ground or chopped nuts or seeds
1/2 c currants, raisins, or chopped dried fruit

Preheat oven to 375* F. Oil a small loaf pan (approx 8 x 4 x 2 1/2), and dust with garfava flour.

In large bowl, mix together flours, flax seed, baking soda, baking powder, vitamin C crystals, salt, and any optional herbs/spices/seasonings. Whisk briskly to introduce air and mix well. Add kasha and whole groats and mix again. Create a well in the middle of flour mixture.

Pour oil and water into well, and stir into flour mixture until just evenly moistened. Gently fold in grated carrot/zucchini, nuts, or dried fruit if using. Pour batter into prepared pan, and bake for 50-55 minutes, or until golden brown and toothpick inserted in middle comes out clean.  Remove from oven, and allow to cool in pan on cooling rack for 10 minutes. Remove bread from pan and place on cooling rack. Let cool completely before slicing, use serrated knife for best results.

Approximate nutritional information per serving (8 servings/loaf, made with water, no added fruit/nuts): 105 calories, 4 g fat, 16 g carb, 6.5 g fiber, 4 g protein


*Kasha is coarsely ground buckwheat groats. I like Wolff's Kasha the best, it is toasted and flavorful. Bob's Red Mill also makes a great creamy buckwheat cereal. If you can't find kasha, pan toast whole groats until then are brown and fragrant. Then blitz a few times in a coffee grinder, food processor, or blender until coarsely ground.


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Reader Comments (6)

What is the purpose of vit C crystals and what is the substitute for them (crashed vit C pill??) ? Thanks!

June 28, 2010 | Unregistered Commenterkaterinka70

The Vitamin C crystals are pure, powdered ascorbic acid - not a crushed pill. It is a fine white powder, and has a tart, acidic flavor. It helps stuff rise, but itsn't necessary to include - just add a little more baking powder, like 1/4 tsp. You can find it in health food stores in the vitamin section. I like to mix it with water and use it to sub lemon juice, or add it to smoothies, etc fora tart flavor. Good luck! :)

June 28, 2010 | Registered CommenterKim

I followed the directions, just using extra baking powder as opposed to vit c crystals. I didn't use any of the optional ingredients. My loaf came out al least half the size, if not a third, as yours pictured. Did you add the optional ingredients in yours and thus making it bigger? Thanks so much!

February 14, 2011 | Unregistered CommenterKris

@Kris - Hmn, you had a small loaf, huh? that's odd. I haven't made this loaf in a while, but mine always turned out like that. and the one pictured didn't include any of the extra add-ins. A lot of things can effect the finished product, from how exact the oven temperatures is to the humidity in your kitchen to the freshness of the leaveners to small changes in the quality of the flours. I was using an 8 1/2"x4 1/2" pan (I rounded up to 9x5 for the recipe), so if your pan was bigger, it will be a shorter loaf. Sorry, that's all I can think of! I hope that you enjoyed it, even if it was a tiny loaf...

February 16, 2011 | Registered CommenterKim

Hi Kim!

Do you think gluten free rolled oats/oat bran could be substituted for the buckwheat groats and kasha? always looking for a great gf yeast free whole grain bread... thanks for the recipe!



August 30, 2012 | Unregistered CommenterNellie

Hi Nellie, Sorry for the slow reply, I have not had time for blogging lately! I think your substitutions are worth a shot, but since I have not tried them I can't say for sure. Give it a go though, and let me know how it works!

October 23, 2012 | Registered CommenterKim
Sorry, no comments/questions allowed right now.
Hi reader! My schedule as full-time grad student with two part-time jobs doesn't allow me the time to manage comments. I hope you enjoy what you find and can figure out answers to any questions you may have. xo