Category Archives: Breakfast

Sprouted Buckwheat Granola with Cinnamon, Dates and Maple

Happy New Year Food Book Followers! Hope you all had a nice break and got lots of time with loved ones. I had a wonderful last couple weeks of 2014 and am looking forward to what 2015 brings. Only one more day and I will be back to my reality of crazy busyness.  Unfortunately I will continue to likely be too busy to create much of anything new and post between now and April but, I do have a few new recipes from the past few months jotted down to share and will do my best to get them out.

wpid-20141208_171530.jpgEach year I have created  healthier versions of holiday baking classics and posted but this year, with my time limitations and being in the midst of exams until mid December, I had to do something a little different.  I actually didn’t do ANY  baking this holiday – gasp!  I did however make massive quantities of my sprouted buckwheat granola and jarred that for my friends and family.

wpid-20141206_230925.jpgI have meant to post this simple recipe for a while now, the main reason I haven’t is because I never measure what I put into it.  Now, I am giving you measurements but I encourage you to splash, sprinkle and pinch to your own liking rather than just following the recipe. I prefer my granola lightly sweetened, for the purposes of gifting and this recipe I made it a bit sweeter.  Its nothing like you’d find in a store bought version as far as sweetness goes so if you prefer little sweetness too the measurement I provide is probably sufficient. You can always adjust if you wish on your next batch.

To sprout buckwheat, or any grain for that matter, all you do is soak, rinse and repeat until the grain cracks.  With buckwheat this usually takes about 3 days.  If you look closely you will be able to see some tiny sprouting tails. Buckwheat groats give off a really goopyness while soaking, just keep it covered with fresh water on your counter for 3 or so days, rinsing it and covering with new water each day.   When it is done soaking and just sprouting, rinse well and strain well.  Sprouting is so great.  The health benefits are numerous, it can turn a hard-to-digest whole buckwheat kernel into a light, nutrient-dense whole grain. All grains contain certain anti-nutrients inherent in the seed. These anti-nutrients preserve the seed until it has a chance to germinate and grow. By soaking and sprouting you reduce anti-nutrients and make the grain more readily available and digestible.  That’s all I’m going to write about sprouting benefits right now, if you are looking for more, Google has it covered. But whatever you do, DO NOT skip this part for this recipe!  Oh yes, and use raw buckwheat groats, toasted will not sprout, and, use all organic, quality ingredients!

wpid-20141208_171541.jpgThis recipe is dehydrated in the oven, I have posted before about using your oven for dehydrating.  If your oven sets as low then you are good to go at about 150 degrees, just set it and keep an eye on the dryness over the next couple days.  If your oven only goes as low as 170 or so degrees as my current oven does, it is still totally doable, just use a metal spoon or utensil to keep the door cracked open which allows moisture and extra heat to escape.  This recipe usually takes about 48 hours to dry out.  If you do a double batch, (which I often do) it might take longer but just keep an eye on it.

2       large baking sheets lined with parchment paper
6       cups Sprouted Buckwheat Groats (about 4 cups pre-soaking)
1        cup Hemp Seeds
1        cup Chia Seeds
1/2   cup Dates, chopped
1/4   cup Cinnamon
1/4   cup Maple Syrup
3-4   tablespoons Coconut Oil, melted
1        teaspoon Himalayan Mineral Salt

Combine buckwheat, melted oil, maple, cinnamon, and sea salt then divide on two parchment paper lined baking sheets to dehydrate in your oven for 24 to 48 hours. (I love cinnamon and always sprinkle extra on top before putting into the oven).  When done drying combine with the hemp and chia seeds and chopped dates.

Aside

Here they are!!!  Very proud of these treats, I have made them several times trying to get this recipe right.  As my goal is to make healthier recipes, I used goats milk and butter instead of dairy, all organic ingredients, … Continue reading

Home Made Almond Milk

*Addendum :  You can make quick nut milks (no soaking required)  with just a Nut-Milk-Bag_1024x1024nut bag and a good blender.  Creamy nuts like Cashews and Macadamias make great milk for coffee, tea, granola or smoothies.  Don’t be afraid to experiment either, I like  Cashew Almond or Macadamia and Toasted Coconut,  simply toss 1/2 – a full cup of nuts with  equal parts water (less or DIY-Coconut-Milk-All-Sorts-of-Pretty6more depending on the thickness you desire), a pinch of sea salt, flavour if you like: vanilla or cinnamon and/or sweetener like honey or stevia and blend until smooth.  Sheeze through the nut milk bag and you’re done!

 

I’ve been meaning to post these simple instructions on how to make your own nut milk for years, if you Google almond milk recipes you’ll find pretty much the same instructions, its super easy and much healthier and tastes fresh. You can make any sort of nut milk you like, Hazelnut is awesome, Walnut for an another example, Pecan, Brazil Nut, Macadamia, Cashew, the list goes on, or, mix more than one nut together like Almond Hazelnut! Yum! Beware this is raw, natural food so it will only keep for 3-4 days (as real food should). I used to make my nut milks with layered cheese cloth, its super cheap, you can buy it at a hardware store but eventually I bucked up and bought a re-usable nut bag, and honestly it’s well worth it. Look for future posts on using the left over nut pulp!

Makes 32 oz.
High powdered blender
Nut bag or Layers of Cheese Cloth
Pitcher or large bowl
2     cups Raw Almonds
4     cups Fresh, Spring or Filtered Water
Pinch of Sea Salt
Optional:
1    teaspoon Vanilla
Healthy Sweetener of your choice: stevia, coconut sugar, honey, maple or add dates to the soaking nuts and blend too.

Soak the almond in the filtered water over night or for 8-12 hours. Rinsing and replacing the water at least once is a good idea.

Drain and rinse your soaked almonds then blend with 4 cups of fresh water and sea salt on high for 2 minutes. If using a regular blender (not heavy duty, like a VitaMix) you may need to do two batches, blending 1/2 at a time.

Strain the milk from the pulp using your nut milk bag by squeezing as much of the milk out as possible. Add vanilla and sweeten to taste if you desire.

Reserve and store the pulp in the freezer to make other delicious recipes like crackers, cookies or bread.

Variations:

Chocolate Milk
32 oz    Almond Milk
1             tablespoon Unsweetened Cocoa Powder
1/4       cup Honey or Dark Agave
1            teaspoon Vanilla Extract
Blend.

Chai Milk

32 oz     Almond Milk
1/4        cup Honey, Maple Syrup or Dark Agave
1             teaspoon Vanilla Extract
1             teaspoon Cinnamon
1/2       teaspoon Garam Masala
1/4       teaspoon Nutmeg
Blend.

Gluten-free Blueberry Chia Muffins

20130224_101748Put this little recipe together this morning when I woke craving a muffin, kinda random but I take it as a challenge, plus, I bought a container of Organic Blueberries this weekend that were super tasty and would be perfect addition to a muffin recipe.  I like the challenge of using what I’ve got kicking around to create new recipes and I also have some Almond pulp/grinds left over from making almond milk (a recipe I will also post) to use.  You can sub in fresh ground almonds if you like, in fact, the muffin will probably taste even better, fine grind though!  I used a frozen banana in this recipe but you could sub in sweet potato puree or apple sauce if you have that instead.  I’m going to make these next time with fresh cranberries and orange next time. Have fun, and enjoy!

Oven 350 degrees

12 pan muffin tin, greased
Large bowl:
1 1/2      cups Gluten-free Flours, I made a mix of brown rice, white rice and sorghum
1              cup Almond Pulp/Grinds
1              teaspoon Xanthan Gum
1              tablespoon Chia Seeds
2              teaspoons Baking Soda
1/2         teaspoon Sea Salt
Medium bowl:
1              Banana, from frozen or ½ cup Sweet Potato Puree or Apple Sauce
1              large Egg
1/2         cup Maple Syrup
1/2         cup Coconut Oil or other oil like Sunflower or if you must room temp. unsalted butter
1              tablespoon Vanilla Extract
Juice and Zest from half a Lemon
1/2         cup fresh Blueberries

Combine dry ingredients.  Mix wet ingredients.

Fold wet ingredients into dry. Scoop batter into muffin pan and bake for 15-20 minutes.

Home-Made Protein Bars

 

860717_10151248562646780_840883433_oThis weekend I went snowshoeing with my boyfriend and decided to make him some protein bars for the trip. I used my tried and tested granola bar recipe and worked on a new creation raw bar from researching other recipes I found online. I love the home made granola bar, it is such a flexible recipe, you can really change the flavour every time you make them and they are really nice a crunchy. You can add your favourite protein powder and a little extra coconut oil or leave them the way they are. They are much healthier than store bought ones and really easy to make.
The raw/uncooked protein bar is nice and easy to make too and tastes surprisingly good! Perfect post workout or as a meal replacement to go.


granola barsCrunchy Granola Bars

Oven 325 degrees
9×9 pan lined with parchment paper
You can shift around these ingredients depending on what you have or prefer. Add 1/4 cup of protein powder with an extra tablespoon of oil for a protein granola bar.

Medium pot:
1/4      cup Nut Butter of your choice: Almond, Cashew, Sunflower, Peanut ect.
1           tablespoon Coconut Oil
3           tablespoon Honey or Maple Syrup
3 1/2   tablespoon Brown Rice Syrup or Molasses
1            tablespoon Vanilla
1            tablespoon Coconut Sugar

Mix in a bowl 3 cups total of:
1 1/2    cups Puffed Rice/Kamut/Quinoa
1/2       cup Kamut or Rye Flakes
1 1/2    cups Rolled Oats
1/3       cup dried juice sweetened Cranberries or other dried fruit like goji berries, blueberries, cherries, pineapple, apricots or raisins
1/4       cup raw Pumpkin Seeds
1/3       cup raw or toasted Sunflower Seeds
1            teaspoon Cinnamon *optional

Warm nut butter, honey, brown rice syrup, vanilla, and coconut sugar until sugar has melted.

Mix dry ingredients in a medium bowl.

Pour warm onto op the dry and mix well.

Once well coated, spread the mixture into your pan. Press down with a spatula or oiled hands then bake for about 25 minutes.

Allow to cool completely before removing to cut. Bars will crisp up over a few hours.
Note: Mix up your ingredients! Add coconut ribbons or chopped up banana chips for different flavours.

Raw Protein Bars

1/2      cup Chopped Pistachios
1/2      cup Pumpkin Seeds
1/2      cup Coconut Flour
1/4      cup Vanilla Protein Powder
2           tablespoon Hemp Seeds
2           tablespoon Chia Seeds
1/3      cup Goji Berries
1/3      cup Coconut Flakes
1           Vanilla Bean or 1 teaspoon Vanilla
1/3      cup Almond or Hemp Milk
1/3      cup Coconut Oil
1/4      cup Honey
2          teaspoon Cinnamon
Pinch of Sea Salt

Mix all ingredients together and press into a square pan. Chill in refrigerator for approximately 1 hour. Slice into desired sized bar.

Store in the refrigerator or freezer until the day you plan to eat one.

Coconut Pancakes – GF

I’ve been experimenting with coconut sugar this month; I was surprised to read it scores as the lowest glycemic load of any other sugar, two teaspoons coming in at zero calories and 5 grams of sugar. Also it is high in potassium, don’t get me wrong, sugar is sugar and it should always be consumed in moderation but if we are going to use it why not choose wisely? Anyway, this morning I woke up craving coconut and pancakes so I whipped these up.  Feel free to switch out the banana for any other fruit or none at all.  The flours are all interchangeable too, this morning I used a ground buckwheat “cereal”  from Bob’s Red Mill because I am out of buckwheat flour and wanted the added nutrition of buckwheat. This recipe makes approximately 5 medium sized pancakes so make sure you’re sharing. 🙂

Non-stick fry pan oiled with coconut oil on medium/high heat
¾           cup Rice Flour
½           cup Coconut Flour
¼           cup Buckwheat Flour
1              tablespoon Baking Powder
1              tablespoon Potato Starch
1              tablespoon Coconut Sugar
2              tablespoons Coconut Oil, melted
1              large Egg, beaten (or *egg replace of our choice)
1 ½       cups Milk of your choice (I used goat’s milk but any alternative will  work)
1            Banana, sliced

Combine dry. Add wet and mix well.  Add chopped banana here or right onto of pancake in the pan.

Enjoy!

* Optional Egg Replacer: For one egg equivalent, add 1 tablespoon chia seeds to 3 tablespoons water. Let sit for 15 minutes. Stir, then use as you would eggs in baking.

Gluten-Free Pumpkin Spice Scones with Goat Cheese Frosting

Whipped these up tonight and nailed it on the first try, LOVE it when this happens! I was inspired by some scone like pumpkin cookies served at a party this weekend that were made with wheat flour (man were they good). Here I just used my basic gluten free scone recipe and added the pumpkin and some pumpkin pie spice.    I used the guts of the pumpkin I carved today to make my own pumpkin purée, all you need to do is roast it for 20 minutes then puree in a food processor but feel free to use canned pumpkin too.   Also, make your own pumpkin pie spice, it’s easy: 2 tablespoons ground cinnamon, 2 teaspoon ground nutmeg, 2 teaspoon ground ginger, 1/2 teaspoon allspice, 1/4 teaspoon ground cloves.  I’ve included a goat cheese frosting for these scones that adds a nice sweet touch as they aren’t very sweet on their own but they are good either way. I used my food processor to make the dough as its just so simple and very little mess but you can also do it the old fashion way. =)

Oven 425 degrees
Parchment paper lined baking sheet dusted with flour
1 ½         cups Sorghum Flour
1/4         cup Tapioca Starch
4              teaspoons Xanthan Gum
2              teaspoon Baking Powder
1              teaspoon Baking Soda
1/2         teaspoon Sea Salt
1/4         cup Organic Granulated Sugar (your choice but I use cane sugar)
1 ½         teaspoons Pumpkin Pie Spice
7              tablespoons cold Unsalted Organic Butter, cut into chunks (I use goat butter)
1              cup Pumpkin Puree
2              tablespoons Goat Yogurt (or Greek Style)
1              large Egg

Optional: Brush the tops of the scones with the goat yogurt, cream or egg white then sprinkle with a little raw sugar

Add all dry ingredients to your food processor then pulse a few times to combine.

Add the cold chopped up butter, and pulse again until butter is cut into pieces. Then, add the pumpkin puree, yogurt and egg and process just until dough comes together.

Dump the dough out onto the baking sheet and use the parchment paper or dusted hands to roll in into a log then cut into 8-10 discs and arrange on the baking sheet (still lined with parchment paper).

Brush the tops of the scones with yogurt, cream or egg white, and sprinkle with course raw sugar.  Bake for approximately 15 minutes or until just golden brown.

Remove from oven and allow to cool for 5 minutes before transferring to a cooling rack.

Drizzle with Spice Glaze:

Spice Cream Cheese Glaze

1/2         cup Organic Icing Sugar
1/2         teaspoon Pumpkin Pie Spice
1              tablespoon Goat Cheese or Cream Cheese
1              tablespoon of Almond Milk

Whisk together until smooth, maybe adding more icing sugar to thicken then spoon into a small ziplock.  Simply cut a small hole in the corner of the bag and drizzle onto of the cooled scones.