Wheat Free Pumpkin Buckwheat Waffles
By Vital Plan Posted 06-19-2012
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I’ve been experimenting with healthy breakfast ideas, trying to trim wheat and some carbs out of the start-the-day-meal. Creating a healthy breakfast that doesn’t raise your blood glucose and contains healthy fats is a real challenge. Free range eggs certainly pass for healthy, but most classic breakfast ingredients do not. And incorporating vegetables in breakfast is a near impossible assignment.

Waffles have always been a traditional weekend treat in our family. In years gone by, it was straight out of the box with the standard bleached flour mix. We gradually progressed to whole grains and even experimented with gluten free waffle recipes, but they were still packed with carbs. Lately I’ve set myself free from the mix and have been creating healthier recipes for waffles from scratch. Recipes on the internet provide ideas, but the final products are purely ad lib. I would like to share one version for Pumpkin Buckwheat Waffles that turned out to be particularly tasty.

This recipe is completely wheat and gluten free. Despite the name, buckwheats are not related to wheat, as they are not cereals or grasses; instead, buckwheat is related to sorrels, knotweeds, and rhubarb. Buckwheat seems to be an ideal grain for homemade waffles and pancakes. I was able to find pure buckwheat flour at our local Harris Teeter grocery. Though it contains carbs and calories, the fiber in buckwheat holds glucose in the intestines, such that it is slowly released during the day—perfect for a filling breakfast food. Pecans add flavor, healthy fats and keep the waffles from being too dry. Pumpkin adds flavor and moisture. See below for the waffle recipe and let us know what you think!


Buckwheat flour, 1- ½ cup (ratio of buckwheat to pecans, 2:1)
Pecans, ground in a food processor ½-1 cup
Oil, 2-3 tablespoons (I used sesame oil, but canola would do fine)
Baking powder, 1 teaspoon
Salt, ½ teaspoon
Agave nectar, 1-2 tablespoons (stevia could also be used)
Egg, 1
Pumpkin, ½ can or equivalent in peeled and cooked pumpkin

Cook as directed in a waffle iron. Works for pancakes just as well! Generally half a waffle and a poached or fried egg is enough for me. An olive oil/butter spread with a drizzle of honey is a perfect garnish, but any topping will work, including almond butter, berries, and nuts. Extra waffles can be frozen for use during the week. And my blood glucose level two hours after breakfast—83!

about the author
Dr. Bill Rawls
Dr. Bill Rawls has practiced conventional medicine as a gynecologist for
over 20 years and is also the co-founder and medical director of Vital Plan, a wellness and herbal supplement company.
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Dr. Bill Rawls


Dr. Rawls' groundbreaking approach to wellness comes from decades of practicing medicine, extensive research in alternative therapies, and firsthand experience helping thousands find their path to wellness. Dr. Rawls is a best-selling author and Medical Director of Vital Plan, an online holistic health company in Raleigh, N.C.

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