Posts tagged ‘buckwheat’
I’ve seen a whole bunch of granola bar recipes floating around the internet these days. After spotting several delicious chewy versions over at In Pursuit of More and Food Doodles and TexanErin, I couldn’t get them out of my brain.
Instead of going the oat route, I decided to incorporate my new (food) love — buckwheat. Ever since I made my spiced buckwheat pudding, my cravings have multiplied for this ingredient. That being said, I hope you won’t mind upcoming posts featuring this cute little seed.
Did you ever make those bird feeders as a child with popsicle sticks, peanut butter and bird seeds? The look of these remind me of those homemade bird feeders BUT they are really yummy and made for human consumption. Crunchy yet chewy and full of protein and flavor, these bites are no-bake, nut-free, quick and filling. They are adaptable too; add your favorite dried fruit, spices, seed/nut butter and make it your own. I will be making these again asap with different mix-ins.
I even had Chris saying “Wow” on this recipe. I asked if he would take a bite and before I knew it several whole bars/cones disappeared. He won’t admit it (since it’s classified as gluten-free) but he likes buckwheat too
3/4 cup raw buckwheat groats
1/2 cup raw millet
2 Tbsp chia seeds
1 Tbsp flaxseeds (or flax meal or more chia – I used sprouted flaxseed)
2-3 Tbsp coconut palm sugar (more or less to taste)
1/3 cup fruit-sweetened cranberries (or cherries, apricots, raisins, blueberries or even coconut)
2 scoops of good tasting vanilla protein powder* (I used Jay Robb’s whey)
pinch of sea salt (if using salted seed/nut butter, omit)
3-4 Tbsp milk (I used coconut) — (if you prefer to use a liquid sweetener instead of coconut sugar, use 3 Tbsp and reduce milk to 1 Tbsp or until it holds together)
1/2 cup unsalted sunflower seed butter (or other nut butter – peanut butter or almond butter would be good!)
1/2 tsp pure vanilla extract
1. Line a loaf pan with parchment OR use silicone molds for single serving treats. (I used a silicone brownie pop mold because I was feeling frisky and wanted a dome shape). Set aside.
2. In a large mixing bowl, add dry ingredients and stir to combine (buckwheat, millet, chia, flax, coconut sugar, salt, cranberries and protein).
3. Add in remaining ingredients (start with the smaller amount of milk and then add) and stir well to combine until sticky and holds together. Use your muscles here!
4. Press firmly into molds or prepared pan to pack well to help mixture to stick together. Let chill in the refrigerator for an hour, cut into bars OR pop out of molds and enjoy!
*soy protein has a drying effect so if you use soy, you might need to increase the amount of liquid in small increments until the mixture holds together. Liquid sweetener might be best if using soy as well.
If you don’t want to use protein powder, feel free to sub finely chopped seeds or nuts in it’s place but you may want to use a liquid sweetener to help hold the mixture together better.
Makes about 10 large squares (loaf pan), 10 brownie pop molds or 13-15 mini muffin mold bites
I store these in the refrigerator, not sure how they would do at room temperature – if you give it a try let me know how it works for you!
I’ve added buckwheat groats to baked goods before and I’ve ground them into a flour but I’d never cooked the whole kernels until yesterday. Why had I waited so long to do so? I am still asking myself that question…
Cooked buckwheat is creamy, hearty and SO delicious…in fact, buckwheat just might be my new favorite ingredient. Uh oh — Move over oats, buckwheat is now riding shotgun!
I’d been meaning to experiment with cooking whole buckwheat for a while now and I had too many ideas in my head. While I wanted to make two dishes — one sweet and one savory — I only had 3/4 cup of raw groats left in the pantry. Let’s just say my sweet tooth won the battle
Lightly spiced with cardamon and cinnamon and with a light, earthy sweetness from the coconut sugar, this “pudding” is a filling breakfast or snack and might even pass as a light dessert. The salted pistachios and currants add a lovely texture and flavor that compliment the spices nicely as well. If rice pudding and oatmeal had a baby, I think buckwheat pudding just might be the result…we’ll see, the verdict is still out on that one
Spiced Buckwheat Pudding with Pistachios and Currants
1 1/2 cups water
3/4 cup raw buckwheat groats
pinch of salt
2-4 Tbsp coconut sugar – I used 2 Tbsp (stevia, honey, agave or even maple syrup could be used**)
1/2 tsp vanilla extract
1/8 to 1/4 tsp ground cardamom
1/4 to 1/2 tsp ground cinnamon
1/4 cup currants (I used zante, but raisins, cranberries, or cherries would be yummy)
1/3 cup shelled pistachios* (I used roasted and salted)
1-3 Tbsp almond milk or other non-dairy milk**
1-2 scoops of vanilla protein powder, optional but may need a bit more sweetener if omitted
pistachios and currants for garnish, optional
1. In a medium saucepan, combine water, buckwheat, salt, sweetener, spices and vanilla and stir. Bring to a boil then cover and reduce heat and let simmer for 15-20 minutes (depending on the texture and amount of chew you prefer, I cooked mine for 16 minutes).
2. Remove from heat and stir in the currants, pistachios, and almond milk. Let cool slightly and stir in the protein powder if using OR sweeten with additional honey, agave, or coconut sugar to taste. Serve immediately or chill for a hour or overnight and enjoy!
Makes about 3 cups (serves 2-4)
Recipe notes: I enjoyed this dish warmed as well as cold…if I had to choose I might like this chilled a teeny-tiny bit more because it reminded me more of a dessert similar to rice pudding. The warmed version was more like a breakfast oatmeal
*I used salted pistachios so if you are using unsalted, feel free to add more salt when cooking the buckwheat to enhance the flavors if desired.
**If using a liquid sweetener, you might need to decrease or omit the milk if you want a stiffer pudding, it’s up to you. If vegan, use any sweetener listed except for honey.