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 Spinach Acidic? Spinach and Acid Reflux
Spinach is often celebrated for its nutritional benefits, but for individuals with acid reflux, it’s important to consider how foods impact their condition. Acid reflux, or gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the esophagus, causing discomfort and irritation. Dietary choices play a critical role in managing this condition, as certain foods can either trigger or alleviate symptoms.
Among the many leafy greens available, spinach stands out for its versatility and nutrient profile. But how does it affect acid reflux? Is it a trigger food, or can it provide relief? In this article, we’ll explore the acidity of spinach, its effects on acid reflux, and practical tips for incorporating it into a reflux-friendly diet.
Is Spinach Acidic or Alkaline?
Spinach has a mildly acidic natural pH, ranging between 5.5 and 6.8. However, once digested, spinach has an alkaline effect on the body due to its high mineral content, including magnesium, calcium, and potassium. This makes it a favorable choice for people managing acid reflux.
Acidic vs. Alkaline Foods
Foods that leave an alkaline residue after digestion can neutralize stomach acid and reduce reflux symptoms. Spinach’s alkalizing properties make it one of the most recommended leafy greens for those dealing with gastroesophageal reflux disease (GERD).
Spinach and Acid Reflux: Benefits
1. Rich in Alkalizing Minerals
Spinach is packed with magnesium and potassium, which help neutralize stomach acid and soothe the digestive tract.
2. Low in Fat and Calories
Fatty foods are a common trigger for acid reflux because they relax the lower esophageal sphincter (LES). Spinach is naturally low in fat, making it a reflux-friendly option.
3. High in Fiber
Dietary fiber promotes healthy digestion and can help prevent constipation, a condition that can exacerbate acid reflux. One cup of cooked spinach contains approximately 4.3 grams of fiber.
4. Anti-Inflammatory Properties
Spinach contains compounds like beta-carotene and flavonoids, which have anti-inflammatory effects. This can help reduce esophageal irritation caused by acid reflux.
Related to Read: Are Baby Spinach Acidic?
Potential Concerns with Spinach
While spinach is generally safe and beneficial for acid reflux sufferers, some individuals may experience issues:
1. Oxalate Content
Spinach is high in oxalates, which can contribute to kidney stone formation in susceptible individuals. Oxalates do not directly cause acid reflux but may pose risks if consumed in excess.
2. Cooking Methods
How spinach is prepared can influence its effect on acid reflux. For example:
- Raw Spinach: Easier to digest for most people and retains its alkalizing properties.
- Creamed Spinach: Often prepared with dairy and butter, which are high in fat and can trigger acid reflux.
3. Portion Size
Overeating any food, including spinach, can lead to an overfilled stomach, increasing the likelihood of acid reflux. Moderation is key.
How to Include Spinach in an Acid Reflux-Friendly Diet?
To safely incorporate spinach into your diet, consider the following tips:
1. Pair with Alkaline Foods
Combine spinach with other alkaline foods like cucumbers, zucchini, or sweet potatoes for a balanced meal that reduces acidity.
2. Avoid Trigger Ingredients
Avoid adding high-fat dressings, cheese, or acidic condiments like vinegar to spinach dishes.
3. Steam Instead of Frying
Steamed spinach retains its nutrients and is gentle on the stomach. Avoid frying spinach in oil or butter to minimize reflux triggers.
4. Monitor Your Tolerance
Everyone’s tolerance levels differ. Start with small portions of spinach and observe how your body responds.
Author Tip: 7 Kinds of Foods to Avoid with GERD
Spinach-Based Recipes for Acid Reflux
1. Spinach and Quinoa Salad
Ingredients:
- 2 cups fresh spinach
- 1 cup cooked quinoa
- 1/2 cup diced cucumbers
- 1 tbsp olive oil
- A pinch of salt
Instructions: Combine all ingredients in a bowl. Toss with olive oil and enjoy a light, reflux-friendly meal.
2. Spinach and Sweet Potato Smoothie
Ingredients:
- 1 cup fresh spinach
- 1/2 cup cooked sweet potato
- 1 cup almond milk (unsweetened)
- 1 tsp honey (optional)
Instructions: Blend all ingredients until smooth. This nutrient-packed smoothie is soothing and easy to digest.
Author Tip: 7-Day Meal Plan For Gastritis
Scientific Evidence Supporting Spinach for Acid Reflux
Several studies support the inclusion of alkaline foods, including spinach, in managing acid reflux symptoms:
- Alkaline Diets and GERD Relief: A 2018 study in the World Journal of Gastroenterology highlighted the benefits of alkaline foods in reducing GERD symptoms by neutralizing stomach acid.
- Magnesium’s Role: Research published in The American Journal of Clinical Nutrition (2020) emphasized magnesium’s role in reducing acid production and promoting LES function.
- Fiber and Digestive Health: A 2017 study in Nutrients found that high-fiber diets improve digestion and reduce reflux risk.
Final Thoughts
Is spinach acidic? Technically, spinach has a mildly acidic pH, but its alkalizing effect in the body makes it a safe and beneficial choice for those managing acid reflux. By preparing spinach in healthy, low-fat ways and consuming it in moderation, you can enjoy its numerous health benefits without aggravating reflux symptoms.
If you’re unsure about adding spinach to your diet, consult a healthcare provider or dietitian for personalized advice. With mindful choices, spinach can be a delicious and reflux-friendly addition to your meals.
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