Posts tagged ‘gluten free’

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!

March 8, 2012

Wholesome Seed Crackers

I’ve have a really hard time finding crackers that I can get excited about.  You know, gluten-free, low sodium, without a bunch of crazy additives or ingredients.  I’ve made crackers at home before – even trying my hand out with a gluten-free flour – but those honestly took a lot of time and effort. 

I’m all about simple.  Simple ingredients, simple cooking process, simply delicious.  These crackers are all of the above.  With just a handful of ingredients you’ll be able to make these incredibly nutritious and delicious crackers. 

They’re so simple to make that I’ve made at least five batches – seriously – in the past month or so.  Ben and I keep them in ziplock bags and go through about a batch a week.  I made them for a potluck one night and my even my gluten-eating friends have been asking for the recipe! 

My recipe is slightly adapted from Angela’s endurance crackers.  I found the flavor of dried herbs + spices to be better than fresh, and I’ve also found that sundried tomatoes are a nice addition to the mix.  Feel free to experiment!  Things I’m looking forward to trying: parmesan, nutritional yeast, chives, barbecue, liquid smoke…


Wholesome Seed Crackers

[vegan, gluten + grain-free]

  • 1/2 c chia seeds
  • 1/2 c sesame seeds
  • 1/2 c sunflower seeds
  • 1/2 c pepitas/pumpkin seeds
  • 1 c water
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp sea salt
  • Add ins [optional]: sundried tomatoes, herbs/spices, etc. 


Preheat oven to 325 and line two baking sheets with parchment paper [if you like thick crackers, you can use just one sheet, but I like mine a bit thinner.]

Mix all the ingredients – except water – together in a large bowl. 

Add the water to the mix and stir until everything combines and becomes thick. 

Spread the mixture onto the baking sheet[s].  I like to spread mine as thin as they’ll go without holes, which winds up being about 1 and a half baking sheets.  Holes in the mixture can be patched up easily. 

Bake for 30 minutes, then remove from the oven and cut desired-sized crackers.


Flip the crackers and bake for another 30 minutes, or until the bottoms are lightly browned. 

Cool completely.

Enjoy!  Be sure your crackers are completely cooled before storing in a container or ziplock or they’ll get soggy. 


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!


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