Tag Archives: buckwheat

Grainfree Flatbread (failsafe)

Why is it that you try to make a recipe over and over and either don’t like the taste or fail at it being anywhere near the picture you see?! Well it happens to me a lot! I’ve committed to now just creating my own versions on gut instinct and they work (always after the meal I needed them for ha).

Every week I search ‘grainfee wraps’, I look up alternatives to coconut and nut flours, tapioca, masa harina in hope to find something that works for me and that is easy to make and quick.

Following on from our obsession with buckwheat (which I’m waiting to bite me in the bum….literally TMI I know) I thought let’s wing it and try this little fella out. So I ground my sprouted buckwheat, kind of measured ingredients and ended up with flat bread in less than 10 minutes. My daughter said that they tasted like ‘real bread’ and ‘pancakes’- bless a three year old’s mind hey. They were perfect with our slow cooked lamb shoulder I had cooking away and raw grainfree Tabbouleh, coconut kefir tzatziki and fresh salad.

These are a great wrap for kids lunches too considering we are all heading back to school, kinder and care next week.

Grainfree Flat Bread

flatbread

PREPARATION TIME              TOTAL TIME
20 MINUTES                    25-30 MINUTES
makes 6 dinner plate sized wraps

INGREDIENTS

500g buckwheat flour plus extra for rolling and dusting (we soak and activate our buckwheat kernels and then grind to a flour but store bought buckwheat flour is fine)
370ml warm water
3 Tbsp of coconut oil
1 tsp salt

INSTRUCTIONS

1. Combine flour and salt in a bowl
2. Mix water and oil together
3. Make a well in centre and add water and oil gradually while mixing
4. The mixture will slowly come together to form a dough
5. Leave sit for 5-10
6. Divide the dough into six pieces. Take one piece, shape into a flat disc and place between two sheets of flour dusted baking paper. Carefully roll out the dough into a round pita shape until it’s about 1/4 inch thick.
7. Stab the dough with a fork a few times and dust lightly with extra flour
8. Heat up your cast iron pan and brush with coconut oil (not a lot of oil just a light brushing to season). Cook the pita for a few mins on one side until puffy and repeat on the other side. A good sign is the signature brown spots forming.
9. Fill them up with your desired meat and vegetables and serve immediately.
10. Pop them in fridge wrapped in foil and use for other inventions can be reheated the next day in the oven. They keep for up to 5 days, you just need to re-heat in pan or oven for a few minutes to get flexibility back.

Alternate uses……

Pancakes
Brush both sides of cold wraps with ghee or butter and pop in a warm pan to re-heat.
Chop up a selection of fruits (banana, blueberries, strawberries) to pop on to wraps.
Re-heat wraps in pan and top with fruits, maple syrup and coconut cream

Pita Chips
Cut cold wraps into wedges
Heat Coconut oil in pan and fry on medium heat for 3 minutes each side.
Sprinkle salt on finished chips
Serve with dips

Tacos
Reheat in foil in the oven for 5 minutes at 180
fill with meat, salad and salsa

Other variations: Soup dippers, croutons, sandwich wraps, toast, soldiers for eggs, french toast, tortilla’s.

Flavouring variations (add these to the dough before rolling):
Indian – 1/4 tsp cardamom pods and 1/4 tsp ground cumin
Asian – 1/4 cup chopped coriander
Mexican – 1/2 tsp ground cumin, 1/4 tsp smoked paprika
Sweet – 1/2 tsp vanilla, 1/4 tsp cinnamon, 1 Tbsp Maple Syrup (opt)
Italian – 1/4 tsp basil, 1/4 tsp oregano, 1/4 thyme
Greek – 1 tsp za’atar or some fresh mint
Fish – 1/4 tsp dried dill or 1/4 cup fresh dill
Cheesey – 1 Tbsp of Nutritional Yeast Flakes

Let me know your creations, I would love to add to my list.

 

*side not on buckwheat- it does have a higher carbohydrate count than almond and coconut. It is filling and is great in moderation as is all real food. Please eat for your body and listen to the signs of your gut and digestive system

 

Advertisements

Breakfast

Some people can’t eat eggs, some don’t like them, we all have our reasons. We eat eggs like they are another limb but sometimes it’s time consuming with my poppet who wakes up needing food immediately!
Oats used to be  our staple until we worked out that it was the cause of our 10am slum. I like to keep things in their natural state as much as possible so that I know I what I am eating and where it comes from (obviously keeping it real); so we try to avoid overusing things like coconut flour; which is great for you but a small amount is a shiiiiz load of coconut really?!

Buckwheat is not wheat, nor is it gluten, nor is it a grain. It’s a seed related to rhubarb just with a confusing name. It’s chia’s cousin in the ‘superfood’ family if you think about it. It has a yummy nutty flavour and is packed with soluble fibre, high amino acids (the feel good about life serotonin producing tryptophan), manganese, magnesium, zinc and copper (fabulous for us women). Buckwheat is also full of these wonderful anti-inflammatory polyphenols so has amazing antioxidants that help with a multitude of things.  And let’s add the cost. It is pretty much the most cost-effective superfood on the market (that’s before people realise how good it is and the price rises). So go get some and use it.

Uses for Buckwheat;
Activated (aka-buckinis) (soaked for minimum 6 hours and then ‘dried’ at low temperature for a period of time in oven or dehydrator)
Roasted (optional soaking for 6 hours and roasting at 120 until crunchy)
Flour (ground to a fine flour and used in baking)

hit me with your buckwheat uses!

Buckwheat Porridge

grainfree, dairyfree, lowfodmap, vegan
serves 2
PREPARATION TIME             TOTAL TIME
3 MINUTES                    8 MINUTES
_MG_3858
Cinnamon Buckwheat Porridge

INGREDIENTS

1/4 cup activated or roasted buckwheat kernels
1 Tbsp pumpkin seeds (activated)
1 tsp cinnamon
1 tsp flax seeds
1 tsp slippery elm
1 cup water or milk (we used homemade almond)

*optional: chia seeds, maple syrup, vanilla
*extra water or milk (we added extra as it thickened)

INSTRUCTIONS

1. Place seeds in the food processor and pulses until a fine powder (you can have some larger bits if you like)
2. add powders
3. heat pan of water or milk on stove and add buckwheat mix
4. stir until a porridge consistency
5. add extra water

Serve with extra milk and fruit of choice.

_MG_3824
Buckwheat Porridge with added chia

 

Sprouted Seed and Vegetable Bread

Having leftovers is essential in our house! If the fridge isn’t open then there is someone at the table eating.

My daughter loves her ‘froggy bread’ with Avocado or Tahini or Beetroot smeared all over in the morning. We have made this recipe from Pete Evan’s Cook Book and include different ingredients each time. I often add the quinoa if I am not going to eat it as I still have issues with grain. This week I had zoodles and spaghetti pumpkin coming out my ears (I still do) so I decided to jazz up the sprouted bread recipe to see what would happen, it’s denser and it took the full 2 and 1/2 hours to cook but it is yum and I haven’t had any complaints yet.

Sprouted Seed and Vegetable Bread

PREPARATION              TOTAL TIME
1 DAY                    1 DAY 3 HOURS

INGREDIENTS
Pre-heat oven to 180c

360g Buckwheat kernels
180g flax, pumpkin, sunflower seed mix
70g Chia seeds
1 tsp Himalayan Salt
1 tbsp. Turmeric (use any herb or spice you like. We have sumac, za’tar, cumin, oregano, basil breads)
1 tbsp. Slippery Elm Powder
1 tsp Spirulina
1/2 Cup Raw Zoodles
1/2 Cup cooked Spaghetti Pumpkin (or any pumpkin or sweet potato)
250 ml Filtered Water
INSTRUCTIONS

1. Soak Buckwheat Kernels in a bowl. In a separate bowl soak Pumpkin Seeds, Sunflower Seeds, and Flax over night in water. Drain and rinse the next morning.

2. In the food processor add 250ml water and chia seeds. Pulse for 30 seconds on and off

3. Add spices, supplements/superfoods and salt and pulse

4. Add Buckwheat and Seeds and pulse on and off for a few minutes until it is combined.

5. Add vegetables and pulse

6. I had to add more water at this point. I didn’t measure but I made sure that it was a thick goopy consistency. Keep adding and pulsing until you have the right sloppiness.

7. Line a bread loaf tin with baking paper and pour mixture in

8. Bake for 2.5 hours. Checking the centre is vital as the outside will crisp up and the inside will still be undercooked. When the skewer is clean you’re done.

9. Leave to cool in tin for 30 minutes before slicing.

This loaf keeps in fridge for 5 days.
Coat in egg and fry for french toast, toast with breakfast, toast and use as bread crumbs, serve with soups, slow cooker recipes.
Have with nut and seed butters. The list could go on. Check below with how you can join the realfoodmum community

OUR CREATIONS 

Sharing the love of real food and your creations

This is a new thing we thought of during the week. Check out what we do with our recipes and tag us to show what you do with yours
#realfoodmumblog #realfoodmumblogrecipes 

Links below;

Instagram                    Facebook

Orange and Carrot Loaf

Obviously I have an orange tree. I love to cook seasonally and I think it is important that we eat seasonally too. Oranges always remind me of winter. Half time in a game of netball, football or soccer. So juicy, packed with vitamin C for iron absorption and great juiced and in smoothies. I try to use the whole orange as much as possible as the fibre content is high in the pulp and zest. The Raw Orange Bites are a great pick-me up and will help keep you regular too.

I also love buckwheat. The smell, the taste, the texture and the health benefits. This recipe also includes coconut flour (a great gluten free alternative). I ran out of ground buckwheat flour so you could try this recipe with just buckwheat to avoid coconut.

Orange and Carrot Loaf

nutfree, grainfree, dairyfree, low fodmap
PREPARATION TIME        TOTAL TIME
20 MINUTES              1 HOUR 30 MINUTES
orange-carrot-loaf
orange-carrot-loaf

INGREDIENTS
2 Large Carrots grated
1/2 Cup 100% Pure Maple Syrup
Juice of 1 Orange

3/4 Cup Buckwheat Flour
1/4 Coconut Flour
1 tsp. gluten free baking powder
1/4 tsp. ground cardamom
1 tsp cinnamon
1 tbsp. Coconut oil
1 egg
Juice of 1-2 Oranges
Zest of 1/2 Orange
INSTRUCTIONS
1. Mix carrots, Maple Syrup and Orange Juice- leave to soak for minimum 3 hours (overnight is best)
2. Mix dry ingredients in a bowl
3. Add Carrot Mix, Juice, Zest and Coconut Oil
4. Pour into lined loaf tin
5. *optional Top with pumpkin seeds and buckinis
6. Bake for 35-40 minutes (check with skewer to see if it comes out clean)
7. Leave to cool in tin for 30 minutes before slicing.

Raw Crunchy Orange & Coconut Bites

Raw Crunchy Orange & Coconut Bites

Nut free, vegan, raw, fodmap free, sugar free, dairy free, gluten free
PREPARATION TIME            TOTAL TIME
5 MINUTES                   20 MINUTES

_MG_3223

Makes 15-25 (30cm Log- cut into 1-2 cm rounds)

INGREDIENTS

1 Orange (peeled and segmented)
2 Tbsp. Raw Cacao
2 Tbsp. Sunflower Seeds
2 Tbsp. Pumpkin Seeds
1 tsp. Chia Seeds
4 Tsp. Buckini’s
2 Tsp. Maca Powder
2 Tbsp. Coconut Flour
2 Tbsp. Coconut Oil
2 Tbsp. Filtered Water

INSTRUCTIONS

1. Pulse Orange in food processor
2. Add all dry ingredients but buckini’s to food processor and pulse
3. Add wet ingredients and pulse until all combined and a ball has been formed
4. Mix through buckini’s
5. Place in parchment paper and form into one or two log rolls.
6. Place in Freezer for 10-15 minutes to harden
7. Take out of freezer and wet hands with water and rub on rolled log
8. Roll in shredded Coconut and Slice

Store in fridge or freezer

That time of the month

I’m re-blogging this as this time of the month gets me so excited I just have to share and encourage!!!

My update on activating nuts from over a year ago…..changed my life. Ha
No really it did. As someone who cannot break down much, activating has really helped. We include nuts and seeds in every meal now in some way as they are so beneficial and without the nasties and the semi-sproutedness (yes that is a word in my book) they are doing fabulous things.

I have included my ‘cheat sheet’ so you can use that. It’s not that time consuming really, You WILL fall in love with Activated nuts and you will become prudent and not consume regular nuts once you try them. Not sure if they are for you, go buy some from your local health food shop and give them a go. Yours will taste the same as those.

ACTIVATING NUTS & SEEDS

What does activating nuts and seeds mean??

Activated nuts and seeds have been made bio-active by a very simple process of soaking in salted water for a pre-determined period of time, draining them and then dehydrating them at a very low temperature in the oven or dehydrator. Nuts and seeds contain what is called phytic acid which prevents them from sprouting prematurely and stores lots of important nutrients. According to research when we consume phytic acid it reduces our body’s ability to absorb these nutrients. They also contain enzyme inhibitors which force the body to work over time to produce the enzymes necessary for digestion. This process makes our bodies work harder and digestion is longer & harder. It’s an unnecessary impact on our body.

Soaking nuts and seeds begins the process of germination thus breaking down the phytic acid and enzyme inhibitors. This in turn make the nutrients a lot more readily available. There is also research to suggest that soaking your nuts and seeds for long periods of time actually increases their nutritional value, so why not do it?

 

I will give you my brief explanation of activating nuts and then let you try, make your changes and perfect your technique.

 

Activating Nuts

Cover nuts with water, add salt. Leave for the designated time on bench.
Drain, dry and put in oven or dehydrator at 60c, some though find 50-55c desirable. I find to be my temp. For the oven you want the lowest setting on the oven possible, wedge the oven door with a wooden spoon and leave the oven to do its thing overnight if possible. You want dried nuts, not cooked so the lower the temp the better. 

 

Walnuts, Pecans, Peanuts, Pine nuts, Hazelnuts & Macadamia Nuts
Soak: Salted water (1-2 teaspoons), overnight (or approximately 8 hours)
Dehydrate: 12-24 hours or until noticeably dry and crunchy. Macadamia’s are the tough ones, taste test them after about 15 hours, they can be soft in the centre yet crunchy on the outside. I like my crunchy all through.

Almonds
Soak: Salted water, overnight
Dehydrate: 12-24 hours. In my experience almonds take longer than the other nuts. You really need to make sure they are very dry otherwise you will notice them going mouldy very quickly.

Cashews
Soak: Salted water, 3-6 hours. Be careful with cashews – they can go slimy if left too long so keep an eye on them
Dehydrate: 12-15 hours or you can put them in a 90c oven until lightly roasted.

Pepitas (pumpkin seeds)
Soak: Salted water, overnight
Dehydrate: 12 -24 hours, typically i find 12 hours to be enough.

Sunflower seeds
As with pumpkin seeds though typically I find they are well and truly ready within 12 hours.

Untitled-1
Activating Nuts & Seeds Handy Reference Guide

 

Kids creating in the kitchen

A Sweet Treat

What better way to teach your kids about nutrition than to get them in there and get them creating. I have a three year who loves colour and mixing. So once or twice or thrice a week we get in the kitchen and I let her go for it. Today unlike any other day she wanted to make buckini slice, but as a lover of nuts she was determined to get every type in and incorporate her new favourite spread coconut butter.

M’s Coco-ini slice

buckini_slice_M

1/2 cup activated buckwheat groats
1/4 cup of mixed activated nuts
1 big handful of activated macadamia nuts
1/4 cup activated sunflower seeds
1/4 cup activated pepitas
1 Tbsp sesame seeds
1 tsp chia seeds

1/3 cup coconut oil
1-2 Tbsp of Rice Malt Syrup or Maple Syrup (we used a combo as there was not much of either left)
1/3 cup toasted Coconut butter- Melt coconut butter until it is a thick paste (our butter is rock hard in this weather)

First heat the coconut oil on the stove and add sweetener. Take off the heat and whisk until it turns opaque. Set aside to cool slightly.

Using a tea towel, mortar and pestle or jar, smash the nuts (especially the macadamia nuts.

Combine with seeds and buckwheat in a bowl.

Add coconut butter and caramel together and stir through dry ingredients.

Pour into a lined tray and pop in freezer for 30 mins. But seriously taste before you out it in as you’ll want to.

Break into snack size for the kids and yourself and store in the fridge to keep it extra crunchy.