Posts tagged ‘buckwheat’

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!

August 2, 2011

Soba Salad

I have quite a few comfort foods.  Fried eggs, rice + shoyu.  Kulolo.  A really good spam musubi…  

But I very rarely allow myself to have them in their original state anymore, since figuring out my intolerances to wheat, dairy and sugar a few years back.  Nowadays, when I can, I skip the pre-made versions and prepare healthier options at home with things like brown rice and liquid aminos [this saves me on cash, sodium, and calories!]. 

Ben + I both love buckwheat soba salads – they’re definitely one of my comfort foods, and the perfect refreshing summer meal – so I set out to make a homemade version [not that this is a very unhealthy meal to begin with], but we came upon a few issues. 

  1. Buckwheat soba isn’t 100% buckwheat.  Every single soba noodle package on this island – and online – includes wheat.  We decided to grab the package with the highest percentage of buckwheat – I’d limit the amount I ate.  To make this recipe gluten-free, you could use rice noodles… but then it wouldn’t be a ‘soba’ salad anymore.  Anyway…
  2. Prebought soba sauce has sugar [or corn syrup!] and sky-high levels of sodium.  To remedy this, make your own sauce by mixing together: 3 Tbsp dashi (soup) or any type of stock, 2 Tbsp low-sodium soy sauce, 1.5 Tbsp rice vinegar, 1 Tbsp mirin, and 1 tsp sesame oil.  Or, if you want, dilute the sauce [even if it says it’s already diluted] with an equal amount of water. 

I also have to tell you that I really missed my Grandma Pat [my full-Japanese-best-chef-in-the-universe grandma] while recreating this recipe.  I tell you this because, in my state of nostalgia I grabbed the super-overly-processed and full-of-food-coloring fishcake instead of the more natural kind. 

My bad.  Grandma used to use the pink one.  Old habits die hard. 

And sometimes comfort food is worth it. 


Soba Salad

[ingredients] – makes four servings

  • One package buckwheat soba noodles [see note #1 above]
  • One package fishcake
  • 1 cucumber – sliced
  • 1 carrot – sliced
  • 4 full eggs + 2 egg-whites
  • 1 c grape tomatoes – halved
  • 4 c salad greens
  • 1 c cilantro – thick stems removed, then chopped
  • soba noodle sauce [see note #2 above for recipe]


Cook soba noodles according to directions.  Place them on the side to cool.  You may want to add a little oil to keep them from sticking.

Whisk eggs + egg whites, scramble them in a frying pan, then cut them into long strips. 


[Farm fresh eggs are the best!  So bright and happy!]

Chop your veggies and fishcake. 


And now for the fun part!: Assemble your salad.  This dish is great for a dinner party because everyone can create their salad to their own liking. 


Enjoy!  Don’t forget the sauce. Smile 


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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