Gluten-Free Buckwheat Pancakes

gluten-free-buckwheat-pancakes-with-roasted-strawberries-1

Hello beautiful people of the internet. To make-up for my absence on this blog i have decided to share with you the tasty, addicting and very healthy (of course) Buckwheat Pancakes! Although buckwheat pancakes aren’t the prettiest pancakes on the block,  they make up for their humble appearance with their delicious flavor and texture.

Why Buckwheat?

-Buckwheat starch is a great energy source

-Buckwheat protein shows to lower blood glucose

-Provides prebiotic-like benefits + produces lower GI responsebuckwheat groats + flour1

In addition to the many healthy benefits, thanks to the buckwheat flour, these pancakes possess a light and airy consistency that quietly surrenders to the pressure of a fork and soaks up maple syrup like a sponge. The pancakes pair well with roasted strawberries, as shown here, or with a healthy swipe of peanut butter or almond butter.

gluten-free-buckwheat-pancakesINGREDIENTS

Pancakes
  • 1 cup buckwheat flour (or ½ buckwheat and ½ flour of choice)
  • 1 tablespoon sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • 1¼ cups buttermilk, shaken*
  • 1 large egg
  • ½ teaspoon pure vanilla extract
  • Butter, for the skillet
Roasted Strawberries
  • 1 pint strawberries, hulled and sliced into bite-sized quarters or halves
  • 1 teaspoon sugar
  • 1 tablespoon maple syrup or honey
INSTRUCTIONS
  1. Roast the strawberries: preheat oven to 350 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper. In a medium bowl, gently toss berries with the sugar and maple syrup/honey. Arrange the strawberries in a single layer on the baking sheet. Roast for 30 minutes, stirring halfway, or long enough for the berry juices to thicken but not burn (watch the edges in particular).
  2. Make the pancakes: in a medium mixing bowl, mix together the flour(s), sugar, baking powder, baking soda and salt. In a liquid measuring cup, measure out the buttermilk. Beat in the egg and vanilla extract.
  3. All at once, add the wet ingredients to the dry ingredients and mix until just combined. The batter should have some small to medium lumps.
  4. Preheat your skillet over medium-low heat and brush with 1½ teaspoons of butter. Give the batter a light swirl with a spoon in case the buckwheat is starting to separate from the liquid. Using a ¼-cup measure, scoop the batter onto the warm skillet. Cook for 2 to 3 minutes until small bubbles form on the surface of the pancakes (you’ll know it’s ready to flip when about 1 inch of the perimeter is matte instead of glossy), and flip. Cook on the opposite sides for 1 to 2 minutes, or until golden brown.
  5. Transfer the cooked pancakes to a baking sheet and place in a preheated 200 degree Fahrenheit oven to keep warm. Repeat the process with the remaining batter, adding more butter when needed. Serve immediately.

Notes:

This recipe was adapted from “COOKIE + KATIE’S” Buckwheat Pancakes

Intstagram: TheHealthyBit_h

Healthy Hot Chocolate!

Good Afternoon people of the internet! Do I have the perfect recipe for you.

Wait for it…….keep waiting………HEALTHY HOT CHOCOLATE!! I know, i know …whats more perfect then lying by the fire ( they really only do that in movies) and sipping your healthy hot chocolate while you reminisce about your life?  Maybe a couple things, but that sounds pretty good to me. This version of the typical hot chocolate does not have any butter, artificial sugar and has fiber, antioxidants and protein!! You can have your hot chocolate and drink it to!

Remember to enter your email address ( located in the side bar) to never miss a post!

Vegan_Hot_Chocolate_Cocoa_Recipe_002

This recipe can be made in the microwave as well as in a saucepan. This recipe contains 1.5 tablespoons of dairy-free semisweet chocolate chips, but you can opt. for no semisweet chocolate chips and add more cocoa powder instead, or even add dark chocolate!

You will need:

  • 1 cup unsweetened almond milk
  • 1 tbsp unsweetened cocoa powder
  • 1.5 tablespoons dairy-free semi sweet chocolate chips ( dairy; would make it non-vegan)
  • Preferred sweetener ( couple drops of liquid stevia,  half a pack of powdered stevia, or 1 tbsp of raw sugar)
  • 1/8 tsp peppermint extract – optional

 

stirring

Directions:

  1. Add almond milk to a large (artsy) mug and microwave for 1 minute. Or add liquid into  to a saucepan over medium heat.
  2. Once milk is warm, add cocoa powder, chocolate and sweetener and whisk to combine.
  3. Put back in microwave or continue cooking on stove top until completely combined and has reached your preferred temperature.
  4. Taste and adjust sweetness as needed.
  5. Lastly, add in peppermint extract if preferred. Stir, and garnish with a sprinkle of cocoa powder and enjoy!

 

*I do not own these pictures*

Follow my health Instagram: thehealthierteen_

 

Customizable Overnight-Oats!

Hello my healthy people!

I know i have been totally M.I.A for the longest time, but I’m back! That means amazing recipes are coming to you weekly! Again, sorry for my absence but now is not the time for excuses, I have a recipe to show you!

 

This recipe is one of my ALL-TIME favorite’s because it is so customizable to whatever mood your in! Over-night oats are quick, simple and pack full of nutrients. They take no more than 3-4 minutes to make and are a great grab-and-go meal or perfect for those people who like to get that extra 10 minutes of sleep *guilty*.

Today i will be showing you the basic foundation for the recipe and 4 amazing versions that you can make, but pretty much anything could go in this thing (except maybe tuna fish *ew*).

You will need:

  • Mason jar ( size depends on amount desired), or any air-tight container
  • 1/2 cup Oats ( whole, rolled, fine oats, quick-cooking etc.)
  • 3/4 Choice of liquid ( almond milk {my personal favorite}, skim milk, water, coconut milk)
  • 1/4 teaspoon of vanilla extract
  • 1 tbsp of chia seeds

overnight oats

And voila! That’s your base! Just put in about 1/2 cup of oats ( again depending on the amount of oatmeal you want), and mix in about 3/4 to 1 cup of liquid. It is imperative that you do not add to little ,the mixture should be more on the liquid -y side because the oats will soak up majority of the liquid. In the morning the texture you want to imagine is almost like a rice-pudding, as in moist but not liquid-y. If you add too little liquid, you will get a texture so dense it will be a waste of the poor oats! Just set it in the fridge overnight, take it out in the morning, top with your favorite ingredients and enjoy!

You can add almost anything into these. My personal favorite ingredients that will be featured in the 4 variations below include : fruit ( berries, banana’s,apple’s), super-foods ( chia,hemp,goji berries,flax,cocoa powder,cinnamon,peanut butter, almond butter), dried fruits and nuts ( dates, prunes,almonds,walnuts).

 

 

 

 

 

 

 

COCOA CRAZY:

While making your base mix in 1-3/4 tablespoon of cocoa powder and 1 1/2 tbsp of dark chocolate chips. Top with a sliced banana ( and some peanut butter if you want to be extra daring)  and enjoy!

Berry Lovers:

In the morning to your base mix in raspberries, blueberries,strawberries, and blackberries and top with a little hint of maple syrup!

EXOTIC DREAMS:

Top your base with chopped dates, almonds, goji berries and shredded coconut.

AUTUMN FALLS:

Top your base with some chopped apples, raisins, cinnamon, honey and some walnuts!

INSTAGRAM: thehealthyteen_

*If you prefer to mix toppings with the base and leave it overnight that can be done as-well, its personal preference*

*I do not own the images shown above*

My Japan Adventure!

IMG_2104.JPG

As you may or may or not know from my lack of posts ( which I will surely make up for) I went to Japan! It’s my last day today and I thought I would take this hour on the bullet train to reflect and share my experience!
Japan was AWESOME. SPECTACULAR. Everything could imagine and more! The culture is so different! They are MUCH quieter, and way cleaner! Even though Tokyo has more than 13 million people, I can truthfully say I saw maybe 1 piece of litter the whole time I was there!

IMG_2070.JPG

Now I can talk about the food. I have to say although I loved the cuisine I have never missed food from home as much as I have on this trip! This is mostly due to the lack of fruit 😦 An Melon could be as much as $80! I could occasionally find fruit and would stock up and monomeal!! There cuisine is very carb heavy with lots of rice, noodles and fried foods but at the same time very light and delicate like ways of preparation and there time and effort into making things like sushi. Although it was a bit of a challenge to always find healthy options I had to remind myself this WAS a vacation and I needed to indulge! I was very fortunate that at so many places they had soba noodles, and for those who don’t know, soba noodles are made from buckwheat so are much less carb-y and healthier! Luckily we had a little market close to our apartment and were able to pick up breakfast staples like yogurt, pb , granola and eggs to start our day with a lighter breakfast!

IMG_2169.JPG

As for the weather, let’s just say I thanked the gods of AC. Almost everyday It was uncomfortably hot with high’s of 45 degrees! Although it was bearable with many shops I was able to jump in and out of for a quit cooling break!
In japan you will almost never see anyone eating chips or candy! There snack are these little 100-200 calorie rice circles that can be filled with different meat or veggies! And their “fast foods” are little noodle shops that are extremely affordable, a huge bowl of soba noodle tofu soup for 390Yen!

IMG_2102.JPG

Indulgences: Ramen, Takoyaki & Carbs!

Like the picture above, Ramen is a thick pork broth soup with ( usually homeade) ramen noodles served with pork, onions and a soft boiled egg! This is heaven! Another favourite is Takoyaki, little balls that are filled with chunks of octopus and are topped with fish flakes and mayo! They are crispy on the outside and soft and full of deliciousness on the inside! The last thing I have been indulging on as I said before- CARBS!! Rice, noodles, bread- I try to keep my distance at home but in Japan I let lose a little! Soooo GOOOD!

All in all, this trip to Japan was absolutely amazing and I am so fortunate I was able to take this trip of a lifetime!

Here are some pics from my trip:

IMG_2107.JPG

IMG_2171.JPG

IMG_2123.JPG

IMG_1503.JPG

IMG_1596.JPG

IMG_2132.JPG

IMG_2174.JPG

IMG_2173.JPG

Goji Berry Bars || thehealthierteen

20140723-105051-39051373.jpg

This recipe is actually created by mom! These bars are great warmed up as they are soft and delicious, great with greek yogurt on top and are a great go-to snack! These bars are low fat, and have 4g of protein, 3gof fibre and are around 100 calories each! The inclusion of the super-food the Goji Berry helps promote healthy skin, boost the immune system and protect the eyes. What more can you ask for?

These bars are made up of two layers; the base and top. Although these layers may seem very similar they must be stacked atop of each other for the full flavour effect.

-these are approx. measurements

You will need:

BASE
4 cups of oatmeal
1/2 crushed walnuts
1/4 hemp
1/4 chia
1 1/2 cups of Greek yogurt
1/4 honey
2 eggs
1/2 gluten free flour

TOP
5 cups frozen mixed berries
1 cup dried goji berries
1/4 cup of honey
2 eggs
1/2 cup gluten free flour
1/4 cup of oatmeal

20140729-100050-36050348.jpg

Mix both bases separately slowly in a mixer or by hand, and making sure that in both bases the eggs and gluten free flour are mixed together and put in the mixture as one mended ingredient. Then layer the oat base over a parchment covered baking sheet, then layer the top fruit layer over it. Put it in the oven at 350 for 20min.

Take them out and let them cool before serving them, or sorting them in the fridge in either a plastic container or wrapped in seran wrap.

20140729-100346-36226321.jpg

Enjoy!

Vegan Brownies w/ Coconut Frosting || thehealthierteen

20140719-130218-46938418.jpg

For the brownies:
1 cup cooked black beans
1/2 cup dates
5 heaped tablespoon raw cacao powder
1/2 ripe avocado
1 cup Coconut milk
1 cup water
3 heaped tablespoon coconut flour
1/2 tsp gluten free baking powder (optional, leave out if paleo)
For the matcha coconut frosting
4-5 tbsp coconut cream
1/4 tsp matcha powder
sweeten with coconut sugar to taste(if desired)

For the brownies:
Preheat oven to 180C
Place all ingredients for brownie in a blender, and blend for 5-7 minutes, until the batter is smooth and make sure that there are no chunks.
Grease a brownie pan with coconut oil or line it with wax paper.
Transfer batter into the pan, and bake at 180 for 25-30 minutes.
Take brownie out of the oven and let it cool fully before cutting/serving, the brownie will be soft when it first comes out of the oven, but will harden once it cools.

For the coconut cream:
Hand whisk your coconut cream with matcha until it forms whipped cream consistency, should take no longer than a minute. Add coconut sugar to taste if desired.
Frost your fully cooled brownies and garnish with cacao nibs. Serve immediately

Make sure that your brownies have cooled fully before you frost them, otherwise the cream will melt!

Enjoy!

Vegan Chocolate Spread || thehealthierteen

20140716-190214-68534884.jpg

The chocolate version is like a spreadable Reeses peanut butter cup…I think that’s enough of a description on it own

Make sure you choose a good quality, dark vegan chocolate. I chose a dark spiced chocolate block which had cardamon, chili, sea salt and peppercorn, star anise and cloves. I strongly recommend doing this because the spices linger at the back of your mouth when eating this spread, and makes it so special and delicious.

For the regular version

-3 cups peanuts, roasted

For the chocolate version

-2 cups peanuts, roasted
4-5 squares (30g)good quality dark, vegan chocolate
1/2 tsp coconut oil (optional)
1 tbsp rice malt syrup (optional)

For the regular version

-Blend peanuts in a food processor or high speed blender until it turns smooth.
Stop and scrape down the sides every so often if necessary. Add in a pinch of salt if desired.

For the chocolate version

-Blend peanuts, chocolate until smooth. Add in some coconut oil for a smoother consistency if desired, and taste and add sweetener if needed.
Store nut butters in air tight jars, no need to refrigerate.

20140716-190410-68650058.jpg

Enjoy!