{"id":9429,"date":"2023-10-27T11:00:21","date_gmt":"2023-10-27T11:00:21","guid":{"rendered":"https:\/\/revogan.be\/spinach-buckwheat-wraps\/"},"modified":"2025-05-28T13:52:58","modified_gmt":"2025-05-28T13:52:58","slug":"spinach-buckwheat-wraps","status":"publish","type":"post","link":"https:\/\/revogan.be\/en\/spinach-buckwheat-wraps\/","title":{"rendered":"Spinach buckwheat wraps"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<strong>A low FODMAP diet (FODMAPs are glucose, fructose, oligosaccharide and polyglycan) shows promise in avoiding the symptoms of irritable bowel syndrome (IBS).<\/strong>[\/vc_column_text][vc_column_text]Good news, because it&#8217;s not hard at all to come up with tasty recipes. Like these delicious buckwheat wraps with spinach.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text el_class=&#8221;frankruhl darkgreen&#8221;]<\/p>\n<h2 class=\"font-blue\">Ingredients<\/h2>\n<p>[\/vc_column_text][vc_column_text]For two people, about four wraps:<\/p>\n<ul>\n<li>2 handfuls of fresh spinach<\/li>\n<li>3 eggs<\/li>\n<li>100 g buckwheat flour<\/li>\n<li>200 ml water (or low-lactose milk, or half water and half low-lactose milk)<\/li>\n<li>a pinch of sea salt<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text el_class=&#8221;frankruhl darkgreen&#8221;]<\/p>\n<h2 class=\"font-blue\">Preparation<\/h2>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<ol type=\"1\">\n<li>Chop the spinach, beat the eggs and mix all the ingredients into a homogeneous batter. Preferably do this in a blender or chopper. <\/li>\n<li>Scoop a large spoonful of the batter into a heated pancake pan or non-stick pan. Turn the heat down a bit and let the buckwheat wrap cook slowly. When the underside turns light brown, flip the wrap over and let the other side cook nicely for a while.  <\/li>\n<\/ol>\n<p><strong>Fill the wraps to your own taste. For example, with: <\/strong><\/p>\n<ul>\n<li>40 g lactose-free cheese spread (e.g. Philadelphia Lactose Free) and 100 g smoked salmon,<\/li>\n<li>chicken white,<\/li>\n<li>tuna,<\/li>\n<li>shoots (not leek shoots!) or lettuce, arugula, cucumber, tomato &#8230;<\/li>\n<\/ul>\n<p><strong>Prepare the wraps the night before<\/strong> and take them to work the next day. It is best to roll them in cling film and store them in the fridge.<br \/>\nThis wrap is also delicious as an appetizer. Cut them into small pieces and serve with a cherry tomato.  <\/p>\n<p>If you omit the spinach, the wraps are also quite nice for breakfast or as a dessert instead of a regular pancake. Then season them extra with a pinch of cinnamon, if necessary.[\/vc_column_text][vc_single_image image=&#8221;571&#8243; img_size=&#8221;full&#8221;][vc_column_text el_class=&#8221;frankruhl darkgreen&#8221;]<\/p>\n<h2 class=\"font-blue\">Nutritional value<\/h2>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<ul>\n<li><strong>Per serving (without toppings)<\/strong>: 254 kcal.<br \/>\n6.3 g fat (2.3 g saturated fat); 35.6 g carbohydrate (1 g sugar); 11.7 g protein; 3 g fiber.<\/li>\n<li><strong>Per serving (with smoked salmon and lactose-free Philadelphia)<\/strong>: 374 kcal.<br \/>\n14.6 g fat (4.8 g saturated fat); 35.9 g carbohydrates (1.3 g sugar); 22.6 g protein; 3 g fiber.<\/li>\n<\/ul>\n<p><strong>Sources<\/strong>:<br \/>\n<a href=\"http:\/\/www.fodmapp.be\/\" target=\"_blank\" rel=\"noreferrer noopener\">www.fodmapp.be<\/a> (Ann Parmentier et Jo Mons). Inspired by recipe from <a href=\"https:\/\/www.fodmapfoodies.nl\/\" target=\"_blank\" rel=\"noreferrer noopener\">FODMAP Foodies<\/a> and <a href=\"https:\/\/www.mindyourfeed.nl\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mind your feed<\/a>.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>It&#8217;s not hard at all to come up with tasty recipes. Like these delicious buckwheat wraps with spinach. <\/p>\n","protected":false},"author":1,"featured_media":9430,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"off","neve_meta_content_width":70,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[213,208],"tags":[],"class_list":["post-9429","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-low-fodmap","category-recipes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Spinach buckwheat wraps - Dat jij kan genieten van voeding is onze zorg.<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/revogan.be\/en\/spinach-buckwheat-wraps\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spinach buckwheat wraps - Dat jij kan genieten van voeding is onze zorg.\" \/>\n<meta property=\"og:description\" content=\"It&#039;s not hard at all to come up with tasty recipes. 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