Buckwheat Galette with Red & Black Currant (high in fiber, low in sugar)



As the temperature goes down, days become shorter, and the air smells like the holiday season, we all crave warm and comfortable food. A crunchy Galette comes to our rescue!



What’s Galette?


Galette is a commonly used single-layered cake/pie in French cuisine. The filling is usually any seasonal fruits or berries.


Peach and plums are used most often. Buttery dough with half-sour filling makes this dessert an easy bake for any occasion.



What kind of ingredients are used to make Galette?


A traditional recipe of Galette dough calls for only four simple ingredients: flour, butter, salt & ice cold water. The filling is usually composed of berries and sugar. 


As a nutritionist, I love to play with ingredients to boost the nutrient value of the final product. To add more protein and fiber to the crust, I am using buckwheat and almond flour, and the filling contains less sugar.


I will also attach a traditional recipe in case you don’t like the buckwheat crust. 








What buckwheat flour is and why it is a good flour to bake with?


Lysine Amino Acid

Buckwheat is a type of seed plant. It is known for its highly bioavailable complete protein and complete carbohydrate content.


It is high in lysine amino acid that is used in the production of carnitine, a compound involved in the fat burning process or fatty acid oxidation if speaking more scientifically [pubmed] [food composition].


Now you probably think that you should eat buckwheat more so it will help to burn stubborn body fat.


Unfortunately, it doesn't work this way, so don't indulge in the buckwheat galette as if there is no tomorrow. It is still a dessert! 


Resistant Starch


Buckwheat is high in resistant starch [2015 study].


Resistant starch is a fiber that is physically inaccessible to be broken down by the body. It saves you calories and gifts your colon bacteria.


Besides, resistant starch content improves the glycemic response.


Minerals


Buckwheat flour is a source of phosphorus, potassium, nonheme iron & calcium. All of these minerals play a vital role in bone and cardiovascular health [study 2012].



Rutin


Buckwheat flour contains some rutin, an antioxidant that is known for its nutraceutical effects.


It protects our cells from aging, boosts a healthy blood flow and mucus production in our gut (aka cytoprotective), protects our cells from certain cancers, and makes our heart strong [pubmed].


The highest concentration of rutin is in buckwheat leaves and blooms, though. 


Zinc & Selenium  


Generally, buckwheat has zinc [food chemistry]. However, the amount that can be absorbed is questionable since zinc doesn’t have a good relationship with nonheme iron (iron that comes from plants) and calcium.


All these three minerals may interact with each other, and it potentially lowers their bioavailability.


Zinc is crucial for the immune system, wound repair, alcohol digestion, heme iron synthesis, acid-base balance, and many other important functions.


Selenium has many vital functions. Selenium deficiency is associated with thyroid disorders, declined brain functions, heart issues, and even cancers [fact sheet]



B Vitamins


Buckwheat is a great source of B vitamins. Vitamin B3 (niacin), B2 (riboflavin), B5 (pantothenic acid), B6, B9 (folate) are the most abundant ones [USDA].


B vitamins are involved in many metabolic processes and are essential for the human body.


Also, it is important to mention that buckwheat is a great option for people suffering from celiac disease because it doesn’t contain gluten.


Alright, let’s move on and finally make this Galette. I will provide you two recipes: one with buckwheat crust and a traditional crust. And as a bonus, there are three different toppings.




Ingredients for the Buckwheat Galette Crust:



½ cup buckwheat flour
½ cup all-purpose flour
½ cup blanched almond flour
5 tbsp cold unsalted butter, cut into small cubes
4-5 tbsp ice-cold water
1 egg yolk or 1 tbsp egg whites +1 tsp water (for brushing)



Ingredients for a Traditional Galette Crust:



1 ½ cup all-purpose flour
5-6 tbsp cold unsalted butter, cut in small cubes
4-5 tbsp ice-cold water
Pinch of salt
1 egg yolk or 1 tbsp egg whites +1 tsp water (for brushing)




Red & Black Currant Filling

1 ½ cups red & black currant
1 tbsp coconut sugar
1 tsp lemon zest
¼ tbsp cold unsalted butter, sliced (on top of the pie)



Berries & Goat Cheese Filling


1/2 cup red currant
½ cup black currant
½ cup strawberries
1 tbsp coconut sugar
1 tsp lemon zest
2 oz goat cheese
Fresh thyme (garnish)
¼ cold unsalted butter, sliced (on top of the pie)




Cranberries & Apple Filling



1 cup fresh cranberries
1-2 small apples, sliced
2 tbsp coconut oil
1-2 tbsp coconut sugar
1 tsp lemon zest
¼ tbsp cinnamon


Time required: 15-20 min preparation
35-45 min baking
60-120 min cooling time



Instructions:




  • In a small kitchen combiner, add flour/s, cold cubed butter, salt. Apply this step to both of the crust recipes.


  • Pulse 3-5 times to mix. Add 1-2 tbsp of ice-cold water. Pulse 3-4 times again. Add 2 tbsp of ice-cold water gradually after each bout of pulsing until the dough starts crumbling. 


  • Turn off the kitchen combiner once the dough comes together and form it into a ball. 


  • Cover the ball with a plastic wrap and refrigerate it for 1-2 hours.


  • When the time is up, preheat the oven to 350 degrees F. Sprinkle a kitchen table with some flour. Roll the dough into a ½ inch thick circle. It doesn’t need to be perfectly even.


  • Place the filling in the center of the dough. Make sure to keep the edges of the dough free as they need to be folded. 


  • Carefully fold each corner of the pie toward the center avoiding covering the filling. Brush the Galette with either 1 egg yolk or 1 tbsp egg whites mixed with 1 tsp of water. Bake for 35-40 min at 350 degrees F.


  • For the filling: mix berries with sugar, lemon zest, coconut oil (check the options above). Place the filling in the center of the Galette. Add the remaining ingredients. And finally, add thin slices of cold butter on top if the recipe calls for it. Enjoy!!

























Leave your comment below what version of the recipe you like more, ok!?







Green Goodness
Nutritionist & Fitness Trainer
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