Posts tagged ‘breakfast’

March 29, 2012

Coconut Buckwheat Bake

Since Monday was a holiday and this week has been Spring Break for me, I’ve been completely lost on what day it is.  All I know is that I’ve been able to wake up on my own and make breakfasts that take longer than 5 minutes.   Which means this week I’ve made steel cut oats and protein-packed pancakes for multiple meals [including lunch…] just because I can.


This year I’ve been fortunate to just focus on grad school, being a fitness instructor, and doing practicum [a.k.a. paying an agency to work 20 hours a week for experience].  In comparison to last year’s full-time job, grad school, and fitness instructing, I count my blessings as far as scheduling goes because I’m nowhere near as busy as I once was.  That said, I still have classes 3-4 nights a week and teach early morning classes three days a week, which compromises my favorite meal of the day – breakfast! 

Luckily, I’ve gotten great at pre-cooking breakfast foods that can easily be warmed up.  One of my favorite on-the-go meals are buckwheat and oat bakes… I make a couple on Sunday and store them in containers in the fridge, then heat and slather them with nut butter when I need sustenance.  It couldn’t be easier! 

As you may have noticed, I’ve become obsessed with coconut flour lately – the nutritional stats are great and I love the flavor and moistness it adds to baked goods – so I decided to try it in bake form.  These came out great!  Not too sweet and not too dense.  I made a batch with banana to take on a long road trip to Hana while my in-laws were here and everyone enjoyed them [which is saying a lot as they’re all full-on wheat eaters]! 


Coconut Buckwheat Bake

[sugar-, gluten- and grain-free]

[ingredients] – makes three 4’’ ramekins, but can easily be for a smaller baking dish.

  • 1/4 c coconut flour

  • 1/4 c buckwheat/oat flour [I ground up 1/4 c buckwheat groats]

  • 2 Tbsp buckwheat groats

  • 2 Tbsp coconut flakes [I used defatted]

  • 1/2 tsp baking powder

  • 2 Tbsp chia seeds

  • 2 large eggs

  • 2 tsp vanilla extract

  • 1/2 c almond milk [+ a bit more if it’s looking too thick]

  • 1/2 – 1 c fruit [I used 1c fresh blueberries in these photos, but have also used 1/2c chopped bananas]


Preheat the oven to 350 degrees and grease or line ramekins or an oven-safe baking dish.

Whisk together the flours, groats, flakes, baking powder, and chia seeds in a bowl. 

In another medium-sized bowl, beat the eggs, milk, and vanilla together.

Add the dry ingredients to the wet and combine thoroughly.

Fold in the fruit.

Bake for 30 minutes, or until the top cracks and the edges pull away.

Enjoy!  Makes 3 servings.


Nutrition Facts [1 blueberry ramekin sans toppings]:

Calories 211 • Fat 8g Sodium 101mg • Carbs 26g • Fiber 10g • Sugar 6g • Protein 10g

These are so yummy, super filling, and easy to make ahead of time and travel with – easy energy during the long work day! 

I’m off to enjoy my last two days of break!  How does time fly so quickly?

Have a wonderful Thursday!

Aloha Pumehana. Whether you’re here to find balance, wholesome recipes or inspiration, I hope you enjoy the posts.  Please subscribe to Green Plate Dinners to receive automatic updates and be the first to read new posts for free!

September 17, 2011

Whole Wheat Pumpkin Pancakes

Back when I lived in Oregon for college, I adored the changing colors of fall.  The crisp air and the way warm, earthy foods started showing up everywhere.  It made me feel cozy. 

Although Maui doesn’t necessarily experience any falling leaves or big seasonal changes, fall remains my favorite season. 


To celebrate the coming of fall, Ben and I ate some amazing whole wheat pumpkin pancakes last weekend – made with homemade pumpkin puree from a pumpkin I picked up at the Upcountry Farmer’s Market [canned pumpkin works just fine, but if you’re interested I can post the recipe for how I made my own puree, too]. 


Whole Wheat Pumpkin Pancakes



  • 1 1/2 c whole wheat pastry flour
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp ground nutmeg
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1-2 Tbsp ground raw sugar/sugar substitute


  • 2 eggs – beaten
  • 1 tsp vanilla
  • 2 Tbsp canola oil
  • 1 c buttermilk or vegan buttermilk [place 1 Tbsp apple cider vinegar in a measuring cup + fill to the 1c line with dairy-free milk]
  • 1 c pumpkin puree


Heat skillet or griddle to medium-high heat.

Make buttermilk by mixing apple cider vinegar + dairy free milk, then placing it aside to “curdle”. 

Whisk dry ingredients together in a large bowl. 

Whisk wet ingredients in a separate, medium bowl.

Pour the wet ingredients into the dry and mix just until combined [add more buttermilk if it seems too thick, but don’t worry so much about lumps].


Drop pancakes onto the heated griddle [I used a 1/2 c measuring cup and flattened it with a wooden spoon].  Flip the pancakes once there are bubbles in the center and the edges dry out.


Enjoy!  Top with Earth Balance and maple syrup, or coconut butter, or sliced fresh fruit.  Or eat these plain on a hike.  These are good no matter what! 


Aloha Pumehana. Whether you’re here to find balance, wholesome recipes or inspiration, I hope you enjoy the posts.  Please subscribe to Green Plate Dinners to receive automatic updates and be the first to read new posts for free!


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