Kitchen Porch - Living locally is what we're about - Martha's Vineyard
Culinary Experiences Date: September 28, 2009
From: John Bagnulo

Re: Buckwheat

As promised, here are two wonderful fall recipes to add to your repertoire. They come to us from the kitchen of my good friend, Martha’s Vineyard chef and caterer Jan Buhrman. Jan has been a pioneer for local farms and sustainably grown food for over twenty years.

This year, Jan and I will be joining forces and offering workshops that combine a foundation of nutritional education with practical,wholesome cooking skills. These workshops will be offered throughout the country and beyond, and are sure to inspire health and well  being for all. We will be sending updates periodically, and further information will be provided on our websites: and So look for our newsletters  and happy pancakes!


Best in health,


John Bagnulo and Jan Buhrman under construction but be patient!


It is treated as a grain, though actually it is a fruit seed, related to rhubarb and sorrel.Hulled buckwheat seeds are called groats, or if roasted, kasha, which is also the name for cooked buckwheat groats.

Dark buckwheat flour has four times as much fiber as whole wheat flour and no gluten. Buckwheat is good source of flavonoids and one of buckwheat’s most notable flavoids is It is rutin (high antioxidant) and it also contain schro-inositol which mimics the role of insulin making this plant excellent for diabetics. It is also a complete protein , containing all eight essential amino acids. When choosing buckwheat products, look for 100% buckwheat.



1  1/3 cup buckwheat flour
1 ½ teaspoon baking powder
2  tablespoons local honey
1 tsp salt

2 tsp cinnamon

1 tbl vanilla extract (optional Jan’s 12 year old son thinks it taste better!)
1 egg white , beaten
1  ½ cup water



Preheat skillet to 350F. Grease lightly with oil. Mix dry ingredients together. Add egg, water, cinnamon and XVOO, mixing well after each addition. Pour circles ofbatter on hot skillet.  Cook until bubbles break on surface, turn and bake an addition 1 to 1 1/2 minutes or until browned.  Makes 14 small pancakes

Serves 3


SobaNoodles with Stir Fried Vegetables

2 tablespoon organic peanut butter (with no added ingredients)

2 tablespoon soy sauce

4 tablespoons white wine vinegar or seasoned rice wine vinegar

1 to 2 teaspoons hot red pepper oil (to taste)

Pinch of cayenne

Salt and freshly ground pepper to taste

2 large garlic cloves, minced

2 tablespoon finely minced fresh ginger

1 tablespoon sesame oil

1/2 cup vegetable or chicken broth

2 tablespoons XVOO or peanut oil

1/2 pound green beans, and sliced carrots

1 bunch scallions, white and light green parts only

1/4 pound firm tofu, sliced

8 ounces soba noodles, cooked

4 large radishes, trimmed, cut in half, and thinlysliced

3 tablespoons chopped cilantro

Combine with the peanut butter, soy sauce, vinegar,hot red pepper oil, cayenne, salt and pepper. Whisk together. Whisk in the sesame oil and broth. Set aside.

 Heat the XVOO  in a wok or a large, heavy skillet over medium-high heat, and add the beans and carrots. Stir-fry for one to two minutes, and add the scallions and remaining garlic and ginger. Stir-fry for 20 seconds, and add the tofu (if using). Stir-fry for one to two minutes.Stir in the noodles and sauce. Toss together until the noodles are hot, and remove from the heat. Add the radishes and cilantro, stir together, and serve.     Serves four




Jan Buhrman
Kitchen Porch

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