Buckwheat Crepes, Two Ways
Medically reviewed by Christiana George Updated Date: June 8, 2023
The smell of buckwheat flour is anything but sweet. It’s pungent, it’s herbal, it’s almost medicinal. And it tastes grassy. Even its color is offputting, a cross between volcano ash and moon dust. Yet its assertiveness makes it a fine counterbalance to a good many things.
The French—bretons especially—use buckwheat flour for making galettes, buckwheat crepes essentially, but sans the milk and eggs, so they’re dairy-free, just a mix of flour and water really. I decided to make buckwheat crepes the easy way, because as David described it, making galettes requires a billig, a râteau, coordination, and finesse, all four of which I’m completely lacking.
And so, the other morning, I got up early and raided our fridge for possible toppings to go in my breakfast galette. There were lots of options—we hoard omelette material like no other—but I settled on something sweet for myself and something savory for Chris.
Et voilà! Behold, that’s how my peach, Greek yogurt, honey, and slivered almonds filled crepe came into being. It was très très bon (uh-oh, watch out, I’m starting to pull out my high school French).
I actually made Chris a ham, brie, scallion, and egg crepe, as per these instructions, but didn’t get to take pictures as he gets irritable when he’s hungry. (Are all men like this?)
Next up, for lunch, I filled a galette with peppery turkey, ricotta cheese, and scallions.
Both were exceptional, with the flavor of the buckwheat definitely present, but not loud. Like the non-obnoxious kid in class who makes astute comments but doesn’t jump at every chance to speak, does that make sense? I enjoyed it a lot actually, especially compared to regular old crepes, which inherently don’t have a whole lot of flavor.
I must say though, I preferred the combination of plain yogurt, peaches, almonds, and honey. The richness of the Greek yogurt turned my crepe into a luscious dessert… except it had all the wholesomeness of breakfast, n’est-ce pas?
BUCKWHEAT CREPES
Recipe from David Lebovitz
Makes about 12
Ingredients:
2 cups whole milk
1 Tbsp sugar
1/4 tsp sea salt
3 Tbsp butter, melted
1/2 cup buckwheat flour
3/4 cup all-purpose flour
3 large eggs
Directions:
In a blender or with a whisk, combine all the ingredients until smooth. Cover and chill overnight.
The next day, take the batter out of the fridge and let it sit on the counter for about half an hour. It should be the consistency of heavy cream—if not, add a Tbsp of milk.
On medium-low heat, wipe a thin layer of neutral oil in a saucepan (or toss in a small pat of butter, let it melt, then wipe it around). After a few minutes, pour 1/4 cup of the batter into the center of the pan and swirl it quickly. When the surface is bubbly, flip it carefully. They’re fragile and break easily, so take it easy and don’t tug too hard. After 30 seconds or so, both sides should be browned, so remove it from the heat. Don’t stress if it comes out oily or just plain ugly—the first one usually is. (And the second and third, in my case.)
Once you get the hang of the right heat setting—for me, I started out with the stove on low, but notched it up to medium after the first crepe—you should be flipping them out pretty quickly.
Serve them warm. I tossed the cold ones into the toaster oven, but you can warm them up in the oven as well. And we don’t have a microwave so I can’t test it out, but you could probably zap them in there for 20 seconds or so and nobody would know the difference.
Toppings: the sky’s the limit. I’ve tried them with tomato, basil, and mozzarella—delicious; egg, gruyere and ham—delicious (and according to Clotilde, this is what they call complète). I also suspect these guys would make for a very satisfying dessert, with a scoop of pistachio ice cream and a nice smear of Nutella maybe?
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Is Fennel Acidic? Fennel’s Role in Acid Reflux and Digestive Health
Fennel is a unique vegetable that has been used in cooking and medicine for centuries. Known for its slightly sweet and licorice-like flavor, fennel is loved for its versatility and numerous health benefits. But did you know that it also plays a significant role in managing digestive health, particularly for those suffering from acid reflux?
Understanding whether fennel is acidic or alkaline is essential for anyone looking to maintain a balanced diet. The pH of your food can impact digestion, inflammation, and even long-term health. Acid reflux sufferers, in particular, are often advised to focus on low-acid or alkaline foods to help control their symptoms.
In this article, we will explore whether fennel is acidic or alkaline and delve into how it can benefit your digestive system. We’ll also look at the best ways to incorporate fennel into a low-acid diet. Whether you’re dealing with acid reflux or just want to improve your digestion, fennel could be the answer you’re looking for.
What Is Fennel and Its Role in Digestion?
Fennel (Foeniculum vulgare) is a flowering plant in the carrot family. Its bulb, seeds, and fronds are all used in cooking and traditional medicine. Known for its slightly sweet, licorice-like flavor, fennel is packed with nutrients.
Nutritional Profile of Fennel
- Rich in Fiber: Fennel aids digestion and prevents constipation.
- Antioxidants: It contains vitamins A, C, and E, which combat oxidative stress.
- Essential Minerals: Fennel provides potassium, magnesium, and calcium for overall health.
Digestive Benefits of Fennel
Research proves that fennel has long been used to soothe the digestive system. It relaxes the stomach muscles, reducing bloating and gas. Its high fiber content promotes healthy bowel movements, while its essential oils stimulate the production of digestive enzymes.
Fennel is a go-to remedy for indigestion, stomach cramps, and flatulence. These properties make it particularly helpful for individuals with gastrointestinal discomfort.
Is Fennel Acidic or Alkaline?
Fennel is classified as an alkaline food. Its pH level is around 6.5-7.0, which is close to neutral. Unlike acidic foods, fennel does not aggravate acid reflux. Instead, it helps neutralize stomach acids and supports a balanced pH in the digestive system.
Why Is Alkalinity Important?
Alkaline foods like fennel counteract the effects of acidic foods. Consuming more alkaline foods can help reduce heartburn, acid reflux, and inflammation. Fennel’s alkalinity, combined with its anti-inflammatory properties, makes it a valuable addition to a low-acid diet.
Fennel pH Level and How It Affects Acid Reflux
Fennel’s pH level falls within the alkaline range, making it a soothing choice for acid reflux sufferers. Its natural compounds can reduce the production of stomach acid, alleviating symptoms like heartburn and regurgitation.
How Fennel Eases Acid Reflux Symptoms
- Neutralizes Acid: Fennel’s alkalinity neutralizes excess stomach acid.
- Relaxes the Esophagus: Its antispasmodic properties reduce the likelihood of acid reflux episodes.
- Aids Digestion: Improved digestion minimizes pressure on the lower esophageal sphincter, which can prevent acid reflux.
Regular consumption of fennel can provide long-term relief from acid reflux symptoms. It’s especially effective when combined with other low-acid foods.
Health Benefits of Fennel Beyond pH Levels
Fennel offers more than just pH balance. Its wide-ranging health benefits make it a powerhouse vegetable.
1. Supports Heart Health
Fennel is high in potassium, which helps regulate blood pressure. Its antioxidants reduce cholesterol levels, supporting cardiovascular health.
2. Boosts Immunity
With its high vitamin C content, fennel strengthens the immune system. It protects the body against infections and promotes faster recovery from illnesses.
3. Improves Hormonal Balance
Fennel contains phytoestrogens, plant compounds that mimic estrogen. This can help manage symptoms of menopause and improve menstrual health.
4. Promotes Weight Loss
Low in calories and high in fiber, fennel is ideal for weight management. It keeps you feeling full and supports healthy digestion.
5. Anti-Inflammatory Effects
Fennel’s compounds reduce inflammation throughout the body. This can benefit individuals with arthritis or other inflammatory conditions.
How to Incorporate Fennel into a Low-Acid Diet
Adding fennel to your diet is easy. Its versatility makes it suitable for various recipes. Here are some simple ways to enjoy fennel while managing acid reflux.
1. Fennel Tea
Fennel tea is a soothing remedy for acid reflux. Here’s how to make it:
- Ingredients: 1 teaspoon fennel seeds, 1 cup boiling water.
- Steps:
- Crush the fennel seeds.
- Steep them in boiling water for 10 minutes.
- Strain and enjoy warm.
2. Fennel Salad
Raw fennel adds a refreshing crunch to salads. Pair it with alkaline vegetables like spinach or cucumber for a reflux-friendly meal.
3. Roasted Fennel
Roasting fennel enhances its natural sweetness. Use olive oil and herbs for a flavorful side dish.
4. Fennel Soup
Include fennel in vegetable soups for a comforting, low-acid meal.
5. Fennel in Smoothies
Blend raw fennel with bananas and almond milk for an alkaline-friendly smoothie.
pH Levels of Fennel Compared to Other Vegetables
| Vegetable | pH Level | Classification |
| Fennel | 6.5-7.0 | Alkaline |
| Spinach | 7.0-7.5 | Alkaline |
| Broccoli | 6.5-7.0 | Alkaline |
| Tomatoes | 4.0-4.5 | Acidic |
| Potatoes | 5.5-6.0 | Slightly Acidic |
Acidic vs. Alkaline Food Chart
| Category | Acidic Foods | Alkaline Foods |
| Fruits | Citrus, Pineapple | Bananas, Melons |
| Vegetables | Tomatoes, Peppers | Fennel, Spinach |
| Grains | Wheat, Rice | Quinoa, Millet |
| Dairy | Cheese, Yogurt | Almond Milk |
Author Tip: 7 Kinds of Foods to Avoid with GERD
FAQs on Fennel and Acidity
1. Is fennel acidic or alkaline?
Fennel is classified as an alkaline food. Its pH level ranges between 6.5 and 7.0, making it a neutralizing choice for individuals managing acid reflux or looking to balance their dietary pH levels.
2. Does fennel help reduce acid reflux symptoms?
Yes, fennel is known to soothe the digestive tract. Its alkalinity helps neutralize stomach acids, while its antispasmodic properties relax the muscles of the gastrointestinal tract. This combination can effectively alleviate symptoms of acid reflux, such as heartburn and indigestion.
3. How often should you consume fennel for digestive health?
To reap fennel’s digestive benefits, it is recommended to consume it 2-3 times a week. Whether you include it as a raw snack, in a salad, or as a tea, fennel can promote a healthier digestive system and reduce symptoms like bloating or acid reflux.
4. Can fennel be consumed by individuals with severe acid reflux?
Fennel is generally well-tolerated by most individuals, including those with severe acid reflux. However, responses can vary. If symptoms persist after consuming fennel, consult a healthcare provider to rule out any underlying conditions or sensitivities.
5. Is fennel tea better than raw fennel for acid reflux?
Both fennel tea and raw fennel are effective for acid reflux. Fennel tea offers a more concentrated form of its soothing compounds and is easier to digest, making it ideal for those experiencing acute symptoms. Raw fennel, on the other hand, provides additional fiber, which can aid long-term digestive health.
6. Are there any side effects of consuming fennel?
Fennel is safe for most people, but excessive consumption may cause mild side effects like nausea or allergic reactions in sensitive individuals. As fennel contains phytoestrogens, individuals with hormone-sensitive conditions should consult their doctor before consuming it in large amounts.
7. Can fennel replace medications for acid reflux?
While fennel is a natural remedy that can reduce acid reflux symptoms, it should not replace prescribed medications for severe conditions. Always consult with a healthcare provider for personalized treatment recommendations.
Conclusion
Fennel is not only delicious but also a powerful tool for digestive health. Its alkaline nature makes it a great choice for those managing acid reflux, as it helps neutralize stomach acids and ease symptoms like heartburn. Beyond its pH, fennel offers a wealth of health benefits, from supporting heart health to improving hormonal balance and boosting immunity.
Including fennel in your meals is easy and versatile. You can enjoy it raw in salads, roasted as a side dish, or brewed into a soothing tea. For those looking to balance their diet and improve their digestion, fennel is an excellent choice.
Take control of your digestive health by making fennel a regular part of your diet. Its soothing properties, combined with its nutritional richness, make it a must-have for anyone striving for a healthy and balanced lifestyle.
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