Introducing ‘Fit-food’ and buckwheat balls!

So many new ‘introductions’ these last couple of days…plus another one planned for next week!  There has been a lot going on that is beginning to take shape very nicely so I just want to bring you up to speed with where I am and share my excitement with you too!

Off the back of the launch of my new Wholeplus Fitness bar range, the recent weeks have had me thinking about and exploring all sorts of ‘fitness’ related snacks and recipe ideas. For example my green smoothie cheesecake was a bit of a revelation in super-healthy-tastyness!

I have a new recipe to share with you today that continues the buckwheat theme that you’ve also seen here, here and here in very different ways. Yum- I love buckwheat. But on the theme of introductions, I have added another new category to the recipes tab so now you’ll be able to search through ‘Fit-Food’. These recipes are all about high protein, or low carb, or grab and go power-snacks… basically plenty of recipes to fit an active lifestyle. Feel free to throw more ideas and comments my way as this is an area if nutrition I am very passionate about.

Click here for my full listing of Fit-Food recipes!

So without waffling on any more, here is the ‘fit-food’ recipe for today. Super simple but certainly hits the spot. Enjoy!

Recipe: Buck-coconut bites

Makes 12 balls

Ingredients

½ cup dates

¼ coconut flakes

½ buckwheat groats (you can toast them first if you like but I didn't)

2 tbs peanut butter (or other nut butter) add a pinch of salt if not using salted nut butter.

Method

Process the dates until sticky and coarsely ground.  Add all remaining ingredients and pulse to combine. Add more nut butter if too dry and more coconut if too sticky.

Options: you could also add vanilla, spices, carob or cocoa, or nuts of seeds of choice to sub some of the buckwheat or coconut.

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Choc-berry buckwheat bake

I have a new favourite....maybe two new favourites! Here we have them combined together in the same dish!

The concept of the buckwheat bake is nothing entirely new since buckwheat has formed the basis of my gluten free cakes and single servings for some time now, but for some reason I have never given it credit in its own right before. So today we celebrate all that is buckwheat!

The concept of the buckwheat bake is not my own and has been explored in various ways over at Ashley’s blog Edible Perspective. This is where I also first came across the general concept of the coconut cream topping (but I've just looked back and can't find the page to link it too-sorry!), I’ve since taken that idea to some crazy new heights (p.s I’m super excited about it!!) You may have seen a photo or two pop up on my Instagram in the last few days.

The buckwheat bake makes the perfect breakfast dessert....my absolute favourite combination. I think these little gems even give my baked oatmeal concoctions a run for their money...craziness indeed!

I have made the buckwheat bake a few times now, in different sizes and varying the cooking technique. Both the oven and microwave work just fine. The photos here show the single serve microwave version but I also made a large oven bake version for Mother’s Day last weekend which was luscious...slightly more moist and fudgy than the microwave version.

You can use any fruit you fancy, I was in the mood for red berries since I was going for a Mother’s Day theme, I also opted for chocolate to max out the indulgence factor, but you could omit this is you preferred. I imagine pumpkin, ginger, apple, pear and banana bread versions would also be amazing.

Ok, I’m going to stop now, I’ve made myself hungry, and have no food to hand. Never a great plan.....

Oh, and the topping...I almost forgot!

I’ll save that for another post :-p

Recipe: Choc cherry buckwheat bake

Serves 3

Ingredients:

½ cup buckwheat flour

2 tbs cocoa powder

½ heaped tsp baking powder

¼ cup date syrup (or 2-3tbs other sweetener o]f choice)

1 tsp almond extract

1 mashed banana (or ¼ cup apple puree or yoghurt)

1 tbs chia or flax

1/3 cup milk of choice (I used soy)

------------------

1 cup of mixed berries (I used frozen blueberries and raspberries)

¼  cup flaked coconut or almonds (I used a mixture)

Method

Combine dry ingredients in a medium bowl and set aside. Combine wet ingredients in a small bowl and then add to the dry, mixing lightly but thoroughly.

 Break up the raspberries a little and mix half of the fruit lightly through the batter- I used frozen fruit to minimise colour running.

Spoon the batter into 3 single serving dishes or one larger dish. Grease the bottom of the dish if you are using a larger dish and not eating directly from it. Press the remaining berries onto the top and sprinkle with the coconut/almond.

Bake at 180C for approx 30 minutes until a toothpick inserted into the centre comes away clean. Note: individual dishes are likely to require less baking time. Alternatively serve into individual dishes and microwave on full power for 2 minutes each.

The microwave version in slightly dryer and cakier than the oven version which I found to be a little more moist and fudgey which I (slightly) preferred.

more buckwheat bakes.. with the first trial of topping (not as smooth)

Mother's Day bake- sorry for 'blue' photos the daylight was not cooperating!

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Whipped buckwheat porridge

So we’ve had the 1 minute almond milk tutorial...now time to put it to good use!

If you were thinking oats, you be wrong. See how I like to keep you on your toes!

This would make the perfect creamy dreamy chocolatey fruity Mother's Day breakfast in bed. Shhhhh, let's hope my mum doesn't read this...I have it planned!

This past week I have formed a bit of a love affair for buckwheat. I receive a delivery of goodies from my wholesaler and one of the things I had ordered was plenty of raw buckwheat groats. In the past I’ve only really ever ground the goats in flour for my GF baking. But, there are so many more creative ways to use buckwheat, it seemed like the ideal opportunity for some experimentation.

I have a few more buckwheat ideas in future posts, but for today I thought i'd play it simply and opt for a super creamy whipped buckwheat porridge. I divided the mix andded cocoa for a swirly topping. Through in some fruit and a few extra groats of toppings of choice and you’re good to go.

One quick note: make sure you use raw buckwheat groats and not or roasted groats. I don’t come across these so much in the UK anyway so haven’t made that mistake...just watch out since product names and availability changes depending on where you are in the world! 

(I had some leftover whipped chocolate buckwheat so I dolloped it right on top with some hot pear chunks
...not so pretty but still delicious!!)

Recipe: Whipped buckwheat porridge

Serves 1

Ingredients

¼ cup raw buckwheat groats (not kasha)

½ cup non dairy milk (I used homemade almond milk)

1 cup water

½ banana or 1 tbs nut butter (to add creaminess and thickness)

1 tbs date paste or syrup of choice

---------------------

1 tbs cocoa

Pinch stevia/syrup

Handful of warmed fruit (I used raspberries)

Other toppings or extra groats if desired (I went for whia chia and cacoa nibs)

Method

Grind the buckwheat groats until fairly fine. (do this is large batches for future use and to make flour). Stir in the milk and water and bring to the boil, simmer for 5 minutes, stirring frequently with a whisk. Add the remaining ingredients in the last minute of cooking (other than fruit and cocoa) and whisk well the blend.

Pour most of the mixture into a bowl and then add the cocoa to the remaining mixture, add a little sweetener if needed. Blend well to achieve a chocolate mixture and then lightly stir into the bowl of buckwheat. Top with warmed fruit and extra toppings as desired.

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Chewy buckwheat clusters

You should all know by now that i'm a little obssesed with oats...and that doesn't look set to change anytime soon! BUT there is a new kid on the block...in the form of buckwheat. I had a top up delivery of foodie delights from my wholesaler last week which included 10 kilos of raw buckwheat groats!

Up until now I've genrally milled the buckwheat to make flour, since that is the GF flour of choice for the majority of my recipes. However, recently a few recipies using the whole groats recently caught my eye, in addition to a few energy bar experiments that I wil be rervealing more about shortly! This buckwheat granola by Angela over at Oh She Glows particulalrly grabbed my attention and so I wanted to try out my own spin on it!

Anyway, back to the recipe itself. This is a buckwheat granola and I simply swapped buckwheat for the usual oats and in keeping with my sugar free Whole Food Challenge I have used date syrup to sweeten and bind, it works perfectly and gives lovely crispy chewy nuggets of buckwheat delight!

Here I made a date syrup with roughly a 4:1 ratio of dates to water made by soaking the dates in hot water and then blending until smooth (you can make a jars worth and store in the fridge) Once again, we have a very versatile recipe as a great base for ‘mix ins’. Just be sure that the balance of dry ingredients to wet stays roughly the same to ensure the mixture clumps together well as it is baked.

I actually made a similar recipe using a few different ingredients including coconut sugar for a more itense caramelly flavour. You can find the recipe here at Real Food Source  (along with many other recipes I have created for them).

 

Recipe: Buckwheat granola clusters 


Makes 1 ½ cups

Ingredients:

1 cup buckwheat groats (soaked and well drained*- they don't need to be totally dry)
¼ cup date syrup and a pinch of stevia to taste
¼ cup coconut flakes or other nuts/seeds (optional)
2 tbs peanut butter (or other nut butter) this should be drippy
1 tsp cinnamon
pinch of sea salt (omit if using salted butter)


Method:

Mix the date syrup with the nut butter of choice, cinnamon and salt. Add the buckwheat groats and coconut flakes, nuts or seeds and mix through lightly until well coated.

Lay in clumps in a even layer on a lined baking sheet and bake on a low temperature- approx 140C for approx 30-40 mins until just golden. The granola will still be soft and sticky but will crisp up as it cools.

*Soak the buckwheat for a few hours or overnight, drain and rinse at least twice as buckwheat residue is very slimy. I prepared a big batch and kept the remainder in the fridge for a few days. to use for other things,

 

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Speedy chia pizza crust

I've think i've eased my self back into the post-holiday daily routine now, although my routine is a little different now having left me job last year so it is taking a little longer to get into the 'flow'. I originally tested this recipe a few months ago, and have since then reproduced it using numerous flour combinations, so it is pretty versatile.

buckwheat flour

The photos below show all the options (they look pretty similar!) We have buckwheat, teff and almond and spelt options. The key ingredient that all these recipes have in common is the chia seeds, they give the pizza base a really great crispness. The recipe itself is based on a spin off of my ever faithful this flatbread recipe...I love the simple use of vegan yoghurt to bind everything together and the fact there is no yeast and therefore no need for rising time. A beautifully quick and simple recipe.

I made the buckwheat version just before New Year so it was a case of using up leftover veg in the fridge to make way for another big food shop! You can use whichever toppings you like. I also enjoyed the last of my mulled 'wine'  (a cranberry and grape juice version). I do love a glass of warming spiced fruit juice.

The recipe below gives the ingredients for the buckwheat version but to make a spelt pizza simply sub the buckwheat and tapioca for spelt (i.e 200g wholemeal spelt)

buckwheat flour

Recipe: Chia pizza

Serves 2-3

Ingredients

150g buckwheat flour

50g tapioca flour

1 tsp baking powder

2 tbs whole chia seeds

2 tsp seasoning of choice (I used a mixed Cajun seasoning)

½ tsp salt to taste

150g vegan yoghurt (I used soy)

Up to 50ml water

Pizza toppings: I used a tomato puree and hummus mix for the base and topped it with thinly sliced veggies.

Method

Mix the dry ingredients together in a medium bowl and then add the wet ingredients, adding the water last to achieve a lightly stickly dough consistency.

With floured hands gently flatten the dough onto a floured and lined baking sheet pressing the dough into a large  thin circle (or two smaller circles) approx. 5mm thick. 

Bake at 180 for 5 mins to seal the surface. Add pizza toppings of choice and continue to bake for approx.10mins until the toppings are cooked and the edge of the crust is golden. 

Note: you can freeze the part baked crusts for future use.

teff and almond crust

spelt crust

For further guidance on making gluten free choices please see this post.
For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Tortilla wraps - gluten free

These wraps are like savoury pancakes…but thick and robust enough to take a filling and they are gluten free to boot!

Fill them with whatever you fancy, here I have gone for a simple vegan yoghurt and bean salad, but how about this ‘untuna’ filling or my favourite lentil and peanut dip.  You could also fill them with a veggie chilli as long as it is not too liquidy (I am the master of making  mess with finger food...just warning ya!)

The chia seed is the star of the show in terms of binding the ingredients together and ensuring that these wraps do not fall apart. You could probably use ground flax as a substitution but my personal experience with chia and flax is that ground chia has a better ‘gumming’ action and I usually opt for it given the choice.

I left these wraps pretty plain but they would be the great base for some Italian, Mexican or Indian spices depending on your filling flavours.

Recipe: Gluten free tortilla wraps

Serves 2 (approx 6 wraps)

Ingredients

½ cup chickpea flour

½ cup buckwheat flour

3tbs starch (I used arrowroot)

½ tsp baking powder

¼ tsp salt

¼ tsp garlic powder

Other seasonings as desired to taste (I kept my tortillas ‘plain’)

3tbs ground chia seed mixed with ¼ cup warm water

1 tbs coconut oil

1 cup warm water

Method

Mix dry ingredients together and then add wet ingredients and mix well to form a batter of ‘yoghurt’ consistency.

Lightly oil a frying pan and once hot add a dollop of batter spread thinly (quickly!) and fry the tortillas as you would a pancake. Cook them for 2-3 mins on one side then flip and finish with a minute on reverse.

Serve immediately, or if making in advance simply warm through in the oven or microwave before serving. These are best eaten within 24 hours. I have not tried freezing them but I imagine that would work, making sure they are separated with parchment.

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Buckwheat blini breakfast kebabs

I had originally planned this post for yesterday...but I figured since many of you will be celebrating Thanksgiving, will anyone actually be reading blogs....really? Other than maybe people like me who don't celebrate Thanksgiving in their country. So I decided that I'd postpone it a day... I didn't want anyone missing out! This would make a fab lazy day post Thanksgiving brunch.

This idea came to me at 2am last Saturday morning....just when I should be sleeping NOT thinking about breakfast!

I've got into a bad habit of sitting in bed on my laptop before going to sleep and getting so engrossed in things that I don’t realise the time has crept across to the early hours… and then I can’t switch off when I do lay down to sleep.

However I didn't really mind this particular moment of creativity, and I simply tucked the idea away in my mind until morning.

Welcome to the most amazing brunch ever!

Simple, healthy, versatile, gluten free….the list goes on!

Ok, I’ll cut to the chase. These mini buckwheat blinis were inspired by this post in which the concept of the oat blinis worked really well, however not wanting to simply replicate with buckwheat I made miniature versions using a melon baller as a batter scoop (this worked perfectly- I really recommend this for getting evenly sized blinis) and then threading them onto skewers between chunks of fruit.

You could use any fruit you wish as long as it can be threaded onto skewers. It would be fabulous with banana and strawberries but alas it is not the season for strawberries. I was a little lacking on the fruit front and so used banana and some tinned apricots….had I planned ahead I would have used grapes, chopped mango along with banana…but I  was too impatient to try out my idea before I could get to the shops to replenish my frit supplies!

The blinis are only slightly sweet in themselves so I drizzled them with a (generous) helping of maple syrup and a dollop of vegan yoghurt. You could increase the sweetness of the batter itself if you desired, although I always prefer pancakes to be plain and then sweeten with toppings.

Go on…have a little fun today and play with your food!

Recipe: Buckwheat blini breakfast kebabs

Approx. 8 kebabs (serves 2-4)

100g buckwheat flour

Scant ½ tsp bicarbonate soda

150ml soy milk (or other dairy free milk)

1tsp ground chia or flax

3 tbs agave syrup

½ tsp cinnamon

1 tsp vanilla

extra water to thin batter as needed

Approx. 2 cups fruit chunks of choice.

Maple syrup to serve

Method

Blend together all ingredients (other than water) until very smooth. Add as much water as necessary to create a thick but easily pourable batter.

Prepare fruit for kebabs- you can use any fruit that can be skewered. I used banana and apricot halves. Set aside.

Using a melon baller (most practical method) spoon small dollops of the pancake mixture onto a hot lightly oiled frying pan and fry for approx. 30 seconds or so on each side until golden.

When all the blinis are cooked thread them onto skewers alternating with chunks of fruit. Drizzle with maple syrup to serve.

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

5 minute choc orange puddle cake

This dessert came totally on a whim!

I had a sudden chocolate craving and usually when such an attack strikes I have some choc-orange smoosh bars or healthy chocolate fudge to hand. However at this particular moment in time I had neither!

Since a taste for a chocolate orange combo had been planted in my mind, I set about using my silicone egg poacher trick to create a super speedy (I wanted that fix pretty quick!) healthy chocolate puddle cake using the dome shape to encapsulate a melty chocolate centre.

Oh my… 5 minutes later and one awesomely indulgent but healthy chocolate cake was all mine! Ok, so I would suggest reigning in a little self-control and not eating the entire thing in one sitting- it is quite large. (but I won’t tell if you don’t). 

I used buckwheat as my GF flour of choice but other flours of wholemeal spelt if GF is not a requirements are likely to work fine also. I also added in grated courgette for moistness, it works really well and you really can’t tell it’s there. Finely grated carrot or pureed cauliflower would also work well.

This puddle cake could be made into all sorts of flavours…how about substituting almond extract for the orange and adding flaked almonds on top of the cake (or in the silicone mould or bowl before pouring in the batter). Mix through some berries and sugar free jam for a fruity kick.  Or why not go all out and leave out the orange and spread this crazy healthy banana frosting over the top.

Recipe: Choc orange puddle cake

Serves 2-4 (depending on how hungry you are!)

Ingredients

¼ cup buckwheat flour (or whole meal spelt)

¼ cup finely grated courgette (carrot could also work)

2 tbs tapioca flour or arrowroot

Slightly heaped ½ tsp baking powder

Pinch salt

2 tbs cocoa powder or raw cacao

1 tsp ground chia/flax

1 tbs agave and a tiny pinch stevia

1/2 tsp orange extra

3 tbs orange juice

Grated orange zest- optional (I didn’t have any)

1 tsp mild flavoured oil

Approx. 1 tbs worth dark choc chunks (I broke off a chunk from  a dark choc bar)

Chocolate drizzle: 1 tbs agave mixed with 1 tsp cocoa powder.

Method

Add everything (except choc chunks) to a mini blender and blend until well mix and there are no visible courgette strands. You could mix by hand if the courgette strands are very fine.

Using a silicone egg poach or other lightly greased domed microwavable bowl (approx. 12cm diameter) spoon in half the mixture, place the choc chunks in the centre and then top with the remaining mixture.

Cook in the microwave on full power for 90 seconds. Allow to cool for 1 minute before loosening and tipping out into a serving plate.

Serve hot whilst the chocolate centre is still oozing. Serve with a chocolate drizzle if desired.

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

buckwheat breakfast bowl

I’m a traitor…a traitor to my oats!

I use buckwheat all the time in my baked goods by grinding up raw buckwheat groats to make flour…but I’d never even thought to soak the oats and use them whole…crazy!

The idea first came from this post over at Oh She Glows, and it just seemed such an obvious thing to try, a great little breakfast experiment and also great for those of you who are oat sensitive.  All it takes is a little advance planning as the groats need to be soaked (overnight preferably) to soften up. Then it’s free reign with your imagination to jazz up the bowl however you wish. My ‘recipe’ below (if you can even call it that) gives you the basic principle and then you can top it up with any of my ideas below, plus many more of your own….feel free to leave ideas in the comments!

I enjoy this buckwheat bowl as a change from my oats. The buckwheat has a unique texture and quite a firm bite which is why I find it is best mixed with creamy ingredients such as banana, some soaked chia, maybe throw some soaked oats in too if you like! I also think the buckwheat itself looks really pretty…like mini pyramid jewels!

Pretty pictures….lovely layered up ‘buckwheat parfaits’ as I carefully crafted on the first day I made a batch…followed by a bowl of  mixed up ‘smoosh’ on day two…not so pretty but just as yummy! Make a big batch of buckwheat left soaking in the fridge and it will keep you going for a few days.

 

 

Decoration ideas:

Granola…chocolate is always best!

Cashew custard cream

Vegan yoghurt

Chia jam (coming in a future post)

Soaked chia seeds mixed through to add extra texture

Healthy chocolate mousse or chia pudding

Crumbled smoosh bars

Crumbled cookie such as these chocolate shortbread crumbles

Lots of fruit…of all different kinds, either sliced for the top of pureed/mashed to mix through.

Nut butters

Drizzle toppings (if going for a sweet option) maple syrup or agave nectar

Recipe: Buckwheat breakfast bowl

Ingredients:

1/3  cup raw buckwheat groats (soaked in water overnight)

Approx. ¾ cup ‘milk’ (I used soy)more if you want a thinner consistency

1 ripe banana- well mashed (this gives a creamy texture)

½ tsp vanilla extract

Method:

Place the buckwheat groats in a bowl and cover with water. Stir. Place in the fridge overnight.

In the morning drain and rinse the buckwheat well and add to the remaining ingredients and mix through well. Add a little extra milk to reach desired consistency.

Get ready to go crazy with your mix-ins and toppings…..serve right away!

Voila, a super simple breakfast/snack/dessert or anytime meal!

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Gluten free granola

You know how much I love oats and therefore love granola!

buckwheat sprinkles

Well, it occurred to me that it might be nice (insert: ‘different’ 'a challenge’) to come up with a gluten free version that did not rely on oats as the main ingredient. I know it is entirely possible to purchase oats that are fully gluten free  (i.e without the risk of cross contamination) but they are typically expensive, and you know what… I simply wanted to give myself another opportunity to indulge in a little creative granola making!

In true Including Cake style I needed to think outside the a little. So here we have two options…one quite normal and the other a bit quirky! I encourage you to give them both a go, or simple do both together!

chickpea granola

You can see in the pictures that the buckwheat groats which I’d soaked and then left on the side for a while actually started to sprout- that wasn’t intentional and is not necessary. This granola is really crisp and it  makes a great sprinkly topping for desserts.

The second type…Wait for it…contains chickpeas! You saw that coming, right?

This was inspired by the savoury roasted chickpeas, which I’ve been experimenting with a lot more recently. I found this a really lovely granola mix and you really would know you were eating chickpeas once spiced and roasted in that way.

You can change this recipe up an way you wish with alternative spices or  by omitting the cacao powder. The one thing I would say about these GF granolas is that they do not clump together to the same degree as an oat granola would, so great as sprinkles or breakfasts but not so easy to eat as large snacky clumps…well that was my experience but you may find it comes together differently.

Either way… super yummy in my tummy. Enjoy!

Recipe: Gluten free granola

Makes approx. 1 cup

Buckwheat granola: Ingredients

½ cup buckwheat groats (pre-soaked overnight and drained)

¼ cup quinoa flakes

1 tsp cacoa powder

½ tsp cinnamon

1 tsp coconut/rapeseed oil

2 tbs apple puree

2 tbs agave

2 tbs chia seeds

Chickpea  granola: Ingredients

½ cup cooked chickpeas- partially processed or mashed (so there are both large and small pieces)

¼ cup mixed seeds (I used pumpkin, chia and sunflower)

1 tsp cacoa powder

½ tsp cinnamon

1 tsp coconut/rapeseed oil

2  tbs apple puree

2 tbs agave

Method

Mix all ingredients together until well coated. Lay on a greased/lined baking sheet in clumps or a loose even layer.

Bake for approx. 15 minutes or until crispy.

There are more granola recipes here!

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.