Tag Archives: Buckwheat

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.

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.

Strawberry Rhubarb Muffins with Cinnamon Oat Crumble Topping – Gluten-Free/Dairy-Free

Started my Christmas baking today,  new recipes for that coming soon!  Tonight I was in the kitchen for  almost 4 hours, cooking with love for friends and family really energizes me. When my boyfriend came in for his 6th “sample”, I thought maybe I should whip-up something extra healthy we can enjoy at work the next couple weeks:  Muffins!

I had some strawberries and rhubarb in the freezer and just picked up a bag of gluten-free oats, add a little cinnamon, super healthy buckwheat flour and a basic gluten-free muffin combination and ta da, moist, light, fruity little muffins that will be great with breakfast or as a late morning snack.

This recipe includes a small amount of organic light brown sugar but if you wish to go totally sugar-free you can  replace the brown sugar with more honey, agave, or even maple syrup, just be careful not to over brown.

Oven 350 degrees
Lightly greased or lined 12-muffin pan

Large bowl
1/2       cup Buckwheat Flour
1/2       cup Sorghum Flour
1/4       cup Tapioca or Arrowroot Powder
1 1/2    teaspoons Baking Powder
1/2       teaspoon Baking Soda
1/2       teaspoon Sea Salt
1           teaspoon Xanthan Gum
1/2       teaspoon Ground Cinnamon
1/4       teaspoon Nutmeg
1/2       cup Organic Light Brown Sugar
1/2       cup Honey or Agave Syrup

Whisk together the above.

Add in:
1/4      cup Sunflower Oil
2          large Eggs (or equivalent egg replacer)
1/2      cup Nut or Soy Milk
2          teaspoons Bourbon Vanilla

Stir by hand until smooth.

Add in:
1          cup Strawberries, sliced
1/2     cup Rhubarb, chopped

Stir to mix combine.

Spoon the batter into 12 muffin cups.

Oat Crumble Topping

Small bowl
1/4       cup Rolled Oats
2-3       tablespoons Organic Light Brown Sugar
1/2       teaspoon Cinnamon
2           tablespoons Spectrum Organic Shortening or cold Coconut Oil

Combine the oats, brown sugar and cinnamon then cut in the shortening and mix until you have crumbs.

Spoon the oat topping onto each muffin.

Bake for approximately 18 minutes.

Perfect warm fresh from the oven. Freezable.

Buckwheat Banana Coconut Pancakes

Breakfast for me is usually tea, one of my home-made breads topped with nut butter, honey and cinnamon or apple butter and, a piece of fruit.  If I’m going to have a particularly active morning I’ll cook up some steel-cut oatmeal made with a date and chopped up apples, healthy but fast and simple. If we make breakfast say on a weekend it is usually man-friendly: eggs, potatoes and bacon/sausage but, my man is away this weekend, so, I decided I would make something out of two things I love and he hates: Bananas and Pancakes.

This is my perfected, healthy, gluten-free, banana pancake recipe.  If you’re not into banana’s you can change-up for apple sauce or even pumpkin puree!  Oat flour can be made simply by fine grinding rolled oats, same goes for  almond flour.

Large non-stick fry pan
Butter/oil for pan
Medium bowl
1/2         cup Buckwheat Flour
1/4         cup Rice Flour
1/4         cup Oat or Almond Flour
1              tablespoon Organic Cane Sugar
2             teaspoons Baking powder
1/2         teaspoon Baking Soda
1/4         teaspoon Sea Salt
1              teaspoon Cinnamon
3-4         tablespoons Unsweetened/Unsulfered Shredded Coconut
Small bowl:
1             large ripe Banana, mashed (or sub apple sauce or pumpkin puree equivalent to 1/2 cup)
3/4        cup Almond Milk (or Rice, Soy, Hemp ect)
1              large Egg
1              teaspoon Vanilla
3             tablespoons Melted Coconut Oil

Optional: Chopped Nuts
Makes approximately 6 medium-sized pancakes.

Combine Dry.  Mix Wet. Blend all together and let stand for 5 minutes.  Cook  on medium-high heat.

Serve with warm dark maple syrup or nut butters. Delish!

Gluten-Free Sandwich-Worthy Oat Bread

Today I set out to re-stalk my freezer with a few of my staple loaves of bread and decided that I needed a new one to add to the bunch. My baking basket had a small bag of oats left over in it so….Oat Bread! I used a mishmash of gluten free flours, no starches and a yeast free formula that rises – the result: a delicious, nutritious even sandwich worthy bread that I think I’ll call my new favourite!

The fun part of this one is the flours are totally interchangeable so don’t be afraid to experiment. It’s also worth a mention that you can easily make your own flours with a food processor. I made the millet and oat flours for this loaf today. You can also try adding 1/2 cup of sunflower or pumpkin seeds!

Oven 350 degrees
Greased loaf pan

Medium bowl:
1              cup Bob’s Red Mill Gluten Free All Purpose Flour
1/2         cup Buckwheat Flour
1/4         cup Millet Flour
1/4         cup ground Flaxseed
1/4         cup gluten-free Oats
1/8         cup gluten-free Oat Flour
1/8         cup Sorghum Flour
1              teaspoon Sea Salt
1 ½        teaspoons Baking Powder
1/2         teaspoon Baking Soda
Large bowl:
3             medium Eggs
1/4         cup Sparkling Water or Club Soda
2/3        cup Yogurt, Vanilla or Plain/Dairy or Non-Dairy (I use Goat Yogurt)
1              tablespoon Agave Nectar or Honey
1              teaspoon Apple Cider Vinegar

Mix all dry ingredients in your medium bowl.

Beat the eggs in the large bowl until frothy, add the remaining liquid ingredients and whisk well.
Slowly mix the dry ingredients into the wet and stir until thoroughly incorporated.

Scoop dough into greased loaf pan and sprinkle with oats and coarse sea salt
Bake for 35 minutes, or until a toothpick inserted into the center comes out clean.

Cool on a wire rack for before slicing.