Posts tagged ‘sugar-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!

July 20, 2011

Raw Coconut-Lime Pie

I mentioned how I’m getting back on track with my fitness routine in Monday’s post, but as we all know, there’s more to the wellness equation than just exercise.   

When we left for vacation I felt great.  I had cleaned up my diet and been free from dairy, wheat, and sugar for months [you can read about my drug-like addiction to sugar here], which showed in the clarity of my skin and my energy levels.

I felt so good that it was clear to me, as soon as I arrived home, I’d be getting right back to my gluten/dairy/sugar-free ways.  My body was in shock for the first week – constantly craving sugar as I detoxed – but I sorted out a happy medium:  a rich dessert with a few drops of stevia made the process of detoxing much more bearable!

A few years back I made a raw key-lime pie for a friend’s birthday party that was to die for.  I’ve been thinking of recreating it ever since – tweaking the ingredients in my head to omit the copious amount of agave – but hadn’t come up with something as delicious… until now. 

I’ve had Irish Moss in my fridge for a month or so and have been looking for reasons to use it [people say it’s the bees knees for raw desserts!]…IMG_6753

Have you heard of this stuff? It’s got a ridiculous amount of benefits and comes dried in a package with all kinds of salt and sand dried onto it.  After soaking it for 12+ hours and blending it with water it becomes thicker and gelatinous – the perfect thickening agent for those of us who don’t believe in fueling ourselves with cow hooves and the like. Winking smile


Irish Moss Facts:

“Raw Irish Moss is an excellent source of minerals.  This almost-tasteless seaweed is loaded with life-enhancing nutrients such as sulphur compounds, protein, iodine, bromine, beta-carotene, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, pectin, B-vitamins and vitamin C.  Notably absent from a vegetarian diet, sulphur-containing amino acids, such as taurine, are abundant in Irish moss, more so than in any other type of seaweed!

Healing benefits of Raw Irish Moss are abundant.  As a soothing aid to al mucous membranes, Irish moss eases such digestive ailments as gastritis, dyspepsia, nausea, heartburn, indigestion, constipation, and peptic and duodenal ulcers.  Irish moss also has antibacterial, antiviral and anticoagulant activities.” 


I used half the bag of Irish moss and got about a gallon of the gelatinous stuff.  It’s stored in a container in the fridge, and I assume it’ll last quite a while.  I’m excited to experiment more with Irish moss, but I really can’t wait to share this raw lime + coconut recipe with you all! 

This dessert is so simple.  And it’s so rich that you’ll only need a little bit to feel satisfied.  When I made this batch I didn’t have a crust planned out, but as it turns out, Lauren’s gluten+sugar-free coconut muffins are the perfect base for this dessert [to me they were too dry to eat solo, but perfect with the dense pie].  I crumbled up a muffin and topped it with a piece of pie, then scattered some almonds and coconut shreds on top.  Next time I plan on baking the coconut muffins in a 9×9’’ pan and letting it cool before pouring the key lime pie over top.  I could barely take down a third of this monster, the pie is so filling!

[Note: If you’re vegan, you will want to use a different crust/base, as Lauren’s recipe has eggs (it’s also easy to sub out the egg for flax eggs).]



Raw Coconut-Lime Pie

raw, vegan, gluten- and refined-sugar free


  • 1 1/2 c raw cashews
  • ~1/2 c lime juice
  • 1/2 c light coconut milk [or 1/4 c coconut milk + 1/4 c water]
  • 10 drops stevia
  • 1/2 c Irish moss paste
  • 1/2 c coconut oil [melted]
  • 1 tsp vanilla extract

Pulse cashews in a food processor or blender until there are no large chunks [it should take on a mealy consistency].

Add the rest of the ingredients and blend until everything is smooth.

Pour into your crust/container [if it seems thin, don’t worry – the coconut oil will bind it all together as it hardens]. 

Refrigerate until firm. 


Enjoy!  Makes sixteen Haley-sized servings.

I love this dessert!  I’ve been taking tiny slivers of it after dinner, and because it’s so rich, we’ve still got enough to last [I’ve been considering putting it in the fridge – it’s got lots of fats, so maybe it’d work as an ice cream?]. 

Alright, I’m off to swim some laps!  Have a wonderful day! 

Do you have any good Irish moss recipes?  I’m on the lookout!

How do you feel about lemon/lime pies?  They’re definitely my favorite!!

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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