Quick gluten-free buckwheat wrap

Buckwheat belongs to the list of recommended Sit Smart Diet -Proteins (see The Sit Smart Diet, page 63). Like quinoa, buckwheat is a gluten-free “pseudo-grain”. It is actually not a grain but a seed. That’s why many people (especially wheelchair users) who are sensitive to grains can still enjoy buckwheat. Wheelchair users are often quite sensitive to all the grains, still, buckwheat (like some other pseudo-grains such as quinoa and amarant) works perfectly for them. They don’t cause cramps or bloating and don’t damage the lining of your small intestines. In addition, buckwheat is a high-quality protein and a healthy (complex/slow) carbohydrate. Slow carbohydrates do’nt cause blood sugar spikes but a slow rise in blood sugar, and therefore do not increase your insulin levels, do not lead to fat storage and do not cause inflammation of the body.

Eating buckwheat regularly lowers your blood sugar and triglycerides and lowers the risk of heart disease.

Het Sit Smart Dieet - Gezond eten bij handicap

Research shows that eating buckwheat regularly lowers blood sugar and triglycerides, and reduces the risk of cardiovascular disease (Liangkui Li, et al. Nutrients. May 2018). Because wheelchair users are at high risk for heart-disease, it is smart to replace wheat bread, breakfast cereals with oatmeal [porridge or buckwheat (porridge, pancakes, wraps, crêpes etc.) as often as possible. With this recipe you can make a perfect start! If you make them, as I usually do, on Sunday or Monday, you will have pancakes for a few days.

Het Sit Smart DieetBuckwheat wraps with grilled eggplant, lettuce and quacamole.

Roll them up, or fold them into a square (like the french do). Fill them with whatever you crave. I often fill them with fried mushrooms, onion, garlic and oat cream (as in the photo below). But also often with quacamole, grilled eggplant, mixed sprouts and lettuce. They are also delicious for eating cold and therefore easy for on the go or at work.


  • 500 g buckwheat flour
  • 500 ml of water
  • 200 ml of sparkling water
  • 400 ml oat milk
  • 2 tbsp rapeseed oil
  • 1 large teaspoon of Himalayan salt or Celtic sea salt
  • Optional: 1 bag of nettle tea

Note: no egg needed!

Het Sit Smart Dieet


  1. Mix all ingredients for the dough well with a whisk or mixer
  2. For the best results, always leave the dough covered for at least 2 hours in the refrigerator
  3. Bake the pancakes, as thin as possible. If you use a crêpe maker like I do, no oil is needed. If you bake them in a pan, only use a drizzle of coconut oil of rapeseed oil
  4. Bake for about 3 minutes until golden brown


For more blogs about maintaining a healthy lifestyle as a wheelchair user and free receipes, go to my personal website The Sitting Chef.

The Sitting Chef