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  • On Moving + Gluten Free (and not full of weird flours) Banana Bread (or muffins) (plus, gluten-free sweet potato bread)

    Summer...we are in the last month of it. It is almost time to buy new mechanical pencils, you can just almost...faintly...smell the pumpkin spice craze on the horizon, and the urge to organize/optimize is strong. We just moved from Madison, our beloved little 1 bedroom loft on campus, to Beloit...our...large...."modern"...cave-like...2 bedroom apartment that overlooks what is quite possibly the most entertaining mainstreet in Wisconsin.

    Now, questions arise: where to grocery shop? Running...where do I do it?? Coffee....how to acquire it at a moments notice around here? And questions are being answered as we explore...It is a luxury to have more space, and I am grateful for the next phase of my life, but adjusting is sometimes...a bitch.

    Anxiety, stress, fear, doubt, negativity are all things that creep into my mind when big changes happen. On the flip side, dreaming, optimism, thoughts of endless opportunities and new routines also pop into my mind when my life is mixed up. It is a battle of sorts....good vs. evil...positive vs. negative...I am still a grab-bag of emotions, still trying to figure out my place....both physically here....right now...and where I want to be in the next 6 months, 1 year, 5 years...dreaming, scheaming, planning...exploring...

    But here we are, as time marches on, and we must enjoy our moments as much as we can! To bid our little, under ventilated loft apartment in Madison farewell, I made banana bread! Classic, comforting, familiar. But, this version is gluten-free, with no use of weird ass flours or gums/hydrocolloids/thickeners (side note: acacia gum is used for envelope adhesive, and has no place in food, mmmk?). Rather, the loaf is full of bananas, as it should be (see also my version of gluten-full, vegan and delicious banana bread, as well as some other tips on my banana bread making process). My quest for a buckwheat banana blueberry muffin recipe a few weeks back lead to me develop this recipe, which I thought was going to be a total flop, purely because it was a total experiment. I heavily modified the muffin recipe, mixed the batter up, got really lazy and decided to plop the batter in my loaf tin instead, and boom...a total success! Carbs, and coconut oil for healthy fats, to fuel moving all those damn boxes (or moving whatever or just living...). We thorougly enjoyed slices, slightly warmed, slathered with homemade sunbutter. Sooo good!

    Did someone say easy gluten-free bluberry muffins?

    And BONUS: the batter also makes great muffins...go figure! Simply bump the oven temp up to 400F, and bake in muffin tins that have been greased/floured or lined. Mix in nuts, berries, chocolate...whatever you fancy, and bake for 18-25 minutes, or until a tester comes our clean when poked into the muffins. I got a perfect 12 standard sized muffins from this when I mixed in 1 1/2 cups blueberries and 1/2 cup walnuts. I could see pecans also being fabulous, as well as chunks of chocolate (or even cacao nibs), in either the loaf or muffin. 

    Wait...did someone also say gluten-free sweet potato or pumpkin bread?! 

    You got it. You can easily substitute the bananas for sweet potato or pumpkin puree. Bump up the milk by 1/3 cup, and if using pumpkin, add 2 TB more honey (or whatever liquid sweetener you'd like to use). I also like to add extra spices with this version: more cinnamon, more nutmeg, more ginger, and shit, even a pinch of cloves....why the hell not? Boom. Multi-tasking like a champ. Ditto with the muffin deal too: you can easily make these as muffins, as prescribed in the blueberry muffin method in this post. I love to top this loaf (or I suppose the muffins, too) with buckwheat groats. They toast up into the most amazingly crunchy topping. 

    Recipe Notes: I have not tried this recipe without the eggs (my aunt gave me two dozen beautiful eggs from her hens a few weeks ago!), but surely believe that a flax or chia egg would work to make this loaf vegan (mix 1 TB ground flax or chia with 3 TB water for each egg replacement), or, you may be able to leave any egg/egg substitute out due to the bananas being a great egg replacer in themselves (I'll update this if I do try any of those). In my testing, I used brown rice syrup for the sweetener, but my sister had great results with maple syrup. If using agave or honey, beware of the higher fructose content and therefore a darker loaf upon baking; I suspect this to not be a huge issue in the muffins as their baking time is considerably less than the loaf. Also, if your bananas aren't quite over ripe, you can bump up the liquid sweetener up to 1/2 cup. And lastly, the arrowroot can be replaced with tapioca starch (or sometimes called tapioca flour), which is simply tapioca ground into a powder (you can make your own by grinding tapioca pearls to a find powder in a coffee/spice grinder). 

    Another note, on the flour measurements: I double checked the weights with the volume measurements, and they should be on point as long as you moderately fluff your flours with a fork before scooping in your measuring cup, and level the top off with knife or other straight edge without compacting the flours. But seriously, don't stress too much about this....I find that banana bread is pretty forgiving! 

    And finally, a note on the buckwheat flour: you can find either "sifted" or "unsifted" buckwheat flours, and either will work in this recipe. However, the sifted variety will yield a lighter loaf, both in flavor, texture and color since the outer fiberous layer of the buckwheat groat has been removed prior to milling into flour. The unsifted buckwheat flour will be darker, almost blueish, in color, and will yield a darker, but still delicious, loaf. Regardless of type of buckwheat flour you use, I urger you to still actually sift your dry ingredients, as this lends a lighter texture. I love Lonesome Stone Buckwheat flours, as they are locally produced here in Wisconsin, and have a fabulous flavor. BUT, be sure that, if you do have a legit gluten allergy, the buckwheat flour you use is 100% gluten free, since cross contamination with gluten-full flours is a possibility with certain mills that produce more than one type of flour.



    Gluten Free Banana Bread (Or Muffins) // plant-based; gluten-free; refined sugar-free; soy-free option // makes 1 9"x5" loaf  or 12 standard muffins//

    • 2/3 cup (75g) almond flour or almond meal (I used Bob's Red Mill)
    • 1 cup (100g) oat flour* (I used Bob's Red Mill)
    • 1 cup (100g) buckwheat flour*, using either sifted or unsifted (see above for explanation)
    • 1 tsp cinnamon
    • 1/2 tsp sea salt
    • 1/4 tsp freshly grated nutmeg
    • 1/2 tsp dried ground ginger (optional)
    • 2 TB arrowroot powder or tapioca flour/starch (see above for tips)
    • 1 1/2 tsp baking powder
    • 1/2 tsp soda
    • 2 tsp apple cider vinegar or lemon juice (optional, but I like the buttermilk-like taste))
    • 2/3 cup plant based milk, using soy and nut-free when needed
    • 2 or 3 large, very ripe bananas (or, 2 cups pumpkin or sweet potato puree)
    • 1/4 cup brown rice syrup or maple syrup (adding 2 TB more if using pumpkin puree)
    • 1/3 cup melted virgin coconut oil
    • 2 eggs, using locally produced when possible OR 2 TB flax/chia meal + 6 TB water
    • Opitional add-ins: 1 to 2 cups of any the following: walnuts, pecans, chocolate chips or chunks, cacao nibs, fresh or frozen berries...etc. (I used 1 1/2 cups fresh blueberries and 1/2 cup crushed walnuts)
    • *update 11/7/16: after two successful trials, I am happy to report that using 200g of buckwheat flour, and omitting the 100g of oat flour, produces a moist and delicous loaf. Ideal topping for this loaf has been several large handfuls of walnuts, slighlty crushed, and a hefty sprinkling of cinnamon sugar (made by mixing 1/2 cup organic cane sugar with 2 tsp cinnamon. Just like my Mom does, I like to mix and store in a shaker for future uses since you won't use all of this mixture in one go! And really, cinnamon sugar on anything is tasty, right?).

    1. Preheat oven to 350F (or 400F for muffins). Grease and flour (I used the buckwheat flour) a 9"x5" loaf tin (or 12 standard muffin tins). I used a metal tins, but glass will work too in the case of the loaf. Set aside.

    2. Mash the bananas with a fork or potato masher in a large bowl, then whisk in the apple cider vinegar, plant based milk, brown rice syrup (or maple syrup or whatever liquid sweetener you use), coconut oil and eggs (or chia/flax egg). Thoroughly whisk the mixture, making sure it is all combined.

    3. Sift the dry ingredients directly into the wet mixture. Thoroughly mix the batter to incorporate everything, adding any of the optional add-ins if desired, but take care to not overmix the batter (I really love using a dough whisk for delicate batters like this). Pour batter into loaf tin, or, use about 1/2 cup per standard size muffin. 

    4. Bake for 55-65 minutes (or 18-25 minutes for muffins), or until a tester comes out clean when poked through the center of the loaf. If using frozen berries, the batter will likely be cooler and therefore take longer to bake. Allow to cool 15 minutes in the pan, and then run a knife around the edges to release, and place on a cooking rack. Cool completely before slicing or serving. Store loaf or muffins in a covered container in the fridge for up to 1 week, or freeze for up to 1 month. Enjoy plain, or with your favorite butter (we love it with homemade sunbutter). 



    Never underestimate the power of quality, fresh spices. Never, ever. Muffins or bread, whatever you choose....grease it up, flour it up, whisk whisk...you know what to do.Add blueberries if that is up your ally...it was mine. I scored some beautiful Michigan blues last weekend! Mix in all up...plop into pan...Put a few extra berries (or chocolate chunks, or walnuts....whatever you want!) on top for show and flavor...cause you deserve it!

    Bake bake bake...the muffins will be lighter in color than the loaf, purely due to the fact that you bake the muffins at a higher temperature for shorter time!Super tasty with nut or seed butter, or just plain butter...cow or otherwise!Enjoy with coffee, and a comfy chair. 

  • Favorite Buckwheat Pancakes

    Lately, I have been loving breakfast. And by that I mean, lately, I have been loving getting up, making coffee, and whipping up a batch of these pancakes. Making a few (eating the first one I make, hot off the pan!), sticking the rest of the batter in the frdige (it keeps for 3 days!), slathering some homemade peanut butter in the middle of two that made it to the plate, slapping on a few banana slices, topping with the second pancake, a few more sliced bananas and a drizzle of maple syrup. Heaven on a plate. Seriously. You would never guess by the texture that these are 100% made with buckwheat flour, a gluten-free pseudo grain that is related to rhubarb. Cool, eh? Buckwheat is easy to digest, but also may have a mild laxative effect in some folks. I personally have never had this happen, but I'd say it is worth the risk for these delicous, easy, good-for-you pancakes. And! These are 100% FODMAP friendly (with 2/3 cup buckwheat flour being the serving size recommended, you are in the safe zone with 3 pancakes made with 1/3 cup batter). If you want to make these vegan, you can a) try to leave the egg out, b) try your favorite egg substitution, like 1 TB ground flax or chia mixed with 3 TB water, or c) try one of those cool egg replacers found in the cooler section along with the real eggs! For mine, I use 1 locally produced, organic egg that I get at our local farmers market...but when I am lucky, I use eggs from my aunt! But do what works for you, and your food mantra. Just note that I have NOT had success with vegan pancakes on my traditional pancake pans (seasoned cast iron, All-Clad stainless), so I would recommend using a non-stick pan if you go this route. Did I mention that these are amazing with fresh blueberries and/or strawberries?? Yeah. Done deal, people! Get your spatulas ready, pans hot, and appetite ready. Enjoy!

    Note: you can easily double or triple this recipe. This recipe was adapted from the buckwheat pancake recipe in Honey and Spice, my first natural foods cookery book that I snagged from a used book store about 12 years ago! Good stuff...indeed. You can easily make the whole batch in one go, cool panckes, then wrap and refrigerate for easy breakfasts or snacks. I like to toast mine, and top as desired. 



    Favorite Buckwheat Pancakes // gluten-free; low FODMAP; refined sugar-free; soy-free option; nut-free option // makes 7 to 8 pancakes made with 1/3 cup batter //

    • 1 cup buckwheat flour
    • 1/4 tsp sea salt
    • 1 tsp baking powder
    • 1/2 tsp baking soda
    • 1 cup plant-based (I use almond or hemp/coconut milk), or other milk of choice, using allergy friendly where needed
    • 1 1/2 tsp melted virgin coconut oil, olive oil or other neutral cooking oil, plus more for the pan
    • 1 1/2 tsp maple syrup or organic cane sugar
    • 1 large egg, free range/local/organic when possible, or use 1 plant-based egg replacement to be vegan friendly
    • Optional: you can stick on a few blueberries, fresh or frozen, on the pancakes as they cook for blueberry pancakes. 
    • Toppings: maple syrup, sliced banana or seasonal fruit like blueberries or strawberries, granola, toasted walnuts, nut/seed butter, yogurt of choice, etc. 

    1. In a large bowl, whisk together the maple syrup/organic cane sugar, egg/egg replacer, oil and milk. Add the buckwheat flour, baking powder, baking soda and salt to the mixture, and whisk until no lumps remain. Allow the batter to sit 5 minutes, in which time you can ready your cooking pan, spatula and serving (plate).

    2. Cook the pancakes, using 1/3 cup batter for (what I think) perfect sized pancakes, in a lightly oiled pan (or non-stick pan). Top the raw batter size with a few blueberries while the pancakes cook, if desired. Serve immediately. Really tasty topped with seasonal fruit, bananas, nut/seed butter and maple syrup. 



    You know what to do! Mix that batter!Get toppings ready as you let the batter sit for 5 minutes. Procure your favorite pancake making pan, and get ready!Look at you! Making pancakes...on a Thursday morning...wow...you even added blueberries. Go you!Stack, pile...top...shove in face. Smile, drink coffee, be happy. Repeat.I said repeat! 

  • Blueberry, Sunbutter + Cacao Smoothie

    This smoothie! Perfect for the morning, afternoon or late-day snack. The combination is quite unexpected, but trust me...it works. My sister is actually responsible for this creation, and thanks to her, I really do believe in the power of the blueberry + cacao/chocolate combo. Not only does the color get a pretty purple hue, but the fruity flavors really do enhance the chocolate. Hemp seeds give this a protein and healthy fat boost, as does the sunflower seed butter ("sunbutter"). A note about that: if you can, make your own sunflower seed butter. Not only is it more economical, but it is so much more flavorful. Simply roast 2-4 cups raw sunflower seeds at 350 for 12-15 minutes, or until toasty, and blend the dickens out of them in a heavy-duty food processor or blender. I use my Vitamix with the tamper, and have also used a food processor for the job. I like to add in a good pinch of sea salt, and sometimes a tablespoon of virgin coconut oil to help the blending process. On some occasions, a touch of coconut sugar helps with the sometimes bitter note of the sunflower seed butter. Don't have a heavy-duty blender or food pro to make homemade sunbutter? Then purchase a jar of your favorite nut or seed butter to substitute. 

    My addition to this smoothie: 1/4 to 1/2 cup of your favorite coffee (*cough* for those of us who leave a few dregs of coffee in their mug and walk away from it before running out the door in the morning and come back to it a few hours later, this is a perfect use). It is totally optional, but it makes the whole thing like a decadent mocha-like affair...really. Try it. Speaking of, if you want to avoid the caffeine, replace the cacao with carob-boom! A caffeine-free treat suit to fit any morning, afternoon or late-day snack attack. I mean, this smoothie is packed with awesome ingredients...just look! How can you resist?!For an extra special treat, sprinkle the top with cacao nibs, or blitz a few in the smoothie towards the end of blending for a crunchy treat. If you want to enter milkshake-like territory, add in another frozen banana plus another date or two...the creamy, thick result is such a treat! I won't tell if you top it with coco whip, or your favorite whipped cream variety. 

    And yeah, I guess you could add a handful of spinach...but not every smoothie needs spinach, am I right? And don't even think about adding kale to this-it just doesn't work here! Yes, I said it: NO KALE ALLOWED!

    And that is it for today! I am working towards organizing my recipe page, as well as updating another page with a fun new project I have been working on. Stay tuned!



    Blueberry, Sunbutter + Cacao Smoothie // plant-based, vegan, soy-free, refined sugar-free, oil-free, gluten-free, nut-free // makes one 16-20 oz smoothie // 

    • 1 cup almond or other plant-based milk
    • 1/4-1/2 cup brewed coffee, room temp or cold, black or with milk added if using leftover coffee (optional)
    • 1 heaped TB sunbutter or other nut/seed butter
    • 1 TB raw cacao powder or carob powder
    • 1/4 tsp cinnamon
    • 1 or 2 frozen bananas, using 2 for a sweeter, thicker smoothie
    • 1-3 pitted soft dates, using more for a sweeter smoothie
    • 1/2 cup frozen blueberries
    • 1-2 TB cacao nibs (optional)

    1. Toss all ingredients into a blender, and....BLEND! If needed, add another splash or two of almond milk to help blend. Add the cacao nibs, if desired, towards the end of blending for smaller, crunchy bits OR simply sprinkle on top of smoothie once poured into a glass. 



    The stuff (I used a non-frozen banana...so you can get away with that in a pinch if needed):The end:

  • Blueberry Chia "Jam" Bars

    Well, it is sleeting here in Madison. Our deck is covered with ice. My plans to do my 7 mile long run this morning are out the window. I am comforting myself with a nice pot of french press, and some toast with peanut butter and my grandma's strawberry jam from this past summer. I know it is simple, but hands down one of my favorite breakfasts. Bitter, strong coffee with slightly sweet and very crunchy toast. That breakfast got me through my undergraduate years. But note: I am still sold on smoothies for my AM meal and probably will be for a long, long time. But hey...like I said...it is cold, sleeting and I needed some comfort!

    And these bars...these bars are also very simple and comforting (read: perfect for rainy-day in March Sunday baking). Jammy and crumble-y....I think I shall call them Jumble Bars. They are very flexible, so please try using any fruit you'd like for the filling. I have had success with blueberries, strawberry and rhubarb, and frozen strawberries. So really, they are perfect: simple, comforting, flexible. Oh, and they are also not too bad on the health factor either! Packing in loads of oats (both rolled and flour!), almond meal (gives the top crumbles mega-crunch!), ground flax, whole fruit and chia seeds. If that wouldn't make a hippy-dippy food lover smile, I just don't know what will. I used coconut sugar and honey for these, but please feel free to use agave or maple syrup, and sucanant/brown sugar. And yes, I am aware that since I used honey, my bars are not 100% vegan, but you all know my stance on that (if you don't, head over the The Bee's Knees). 'Nuff said. 

    The recipe was a combination of two that I have been playing around with for a few months now (one is here, the other here). Last summer, I used strawberries and rhubarb without chia seeds to thicken; the first time I made them, I used strawberries for the jam as prescribed with chia seeds. Both delicious...but here is the current version, and the tastiest to date. Perfect for breakfast, snacking or warmed for dessert (with a dollop of coconut whipped cream!). Cheers to sleet...I mean, spring in Wisconsin...

    Note: I use "jam" to denote that although stewed fruits fortified with a bit of sugar and scented with vanilla and lemon, also thickened with technically form of carbohydrate (fiber from the chia seeds), the filling is NOT a true jam. Picky?? Yes. But for the sake of my grandmother and a dear cousin's sanity, we must not confuse these two equally delicious fruit-laden treats.



    Oat Crumble Bars with Blueberry Chia "Jam" (Vegan, Gluten-Free, Soy-Free) // makes 16 small bars, or 12 larger bars 

    The Oat Base and Crumble:

    • 2 cups rolled oats
    • 1/2 cup oat flour (or 1/2 cup whole wheat pastry flour, but this negates the gluten-free claim)
    • 1 cup almond meal or flour (or finely ground almonds)
    • 1 TB ground flax
    • 1/4 cup honey, agave or maple syrup
    • 1 TB coconut sugar or sucanant
    • 1/2 tsp baking soda
    • 1/4 cup water
    • 1/3 cup melted virgin coconut oil (or Earth Balance in a pinch, or a 50:50 blend of coconut:EB)
    • 1/2 tsp cinnamon
    • 1/4 tsp freshly grated nutmeg
    • heaped 1/4 tsp sea salt
    • 1 tsp vanilla extract

    The Blueberry Chia "Jam":

    • 3 cups frozen or fresh blueberries (or fruit of choice)
    • 2 TB chia seeds
    • 2-4 TB honey, agave or maple syrup
    • 1 TB fresh lemon juice
    • zest of 1 small-medium lemon
    • 1 tsp vanilla extract

    1. Preheat oven to 350F. Line an 8"x8" or 9"x9" square pan with parchment (I did two strips, overlapping). These bars could be difficult to remove without the parchment, so I highly recommend!

    2. Make the jam by combining all the ingredients except the vanilla, lemon juice and zest in a medium pan. Bring to a good simmer, then turn down and cook until thick-about 10 minutes. Stir occasionally, don't let it burn to the bottom of the pan! Take off the heat, and allow to cool a touch before adding the vanilla, lemon juice and zest. Set aside to cool.

    3. In a large bowl, combine the rolled oats, oat flour, almond flour, cinnamon, nutmeg, salt, coconut sugar and baking soda. Whisk to combine thoroughly. In a separate bowl, add the melted coconut oil, water, vanilla extract, and honey/agave/maple syrup. Whisk to combine. Add the wet mixture to the dry, and mix until all incorporated. The batter will be sticky, so have no fear!

    4. In the prepared pan, pat 2/3 of the mixture down. I used a spoon to help get into the corners, as well as wet hands to help reduce the sticky-factor. Pressing down firmly is crucial to have the bars stick together. 

    5. Spread the cool jam evenly over the entire base. Crumble over the remaining 1/3 of the oat mixture, and gently press into the filling. Bake for 25-32 minutes, or until golden brown. 

    6. Allow the bars to cool completely. You can even store them overnight in the fridge if desired. Take the bars out of the pan by grabbing onto the parchment. Cut into squares and enjoy! Store in a container with a lid in the fridge for up to 5 days, or in the freezer. 



    The "Jam":

    The jam all cozy with the oat base:

    Spread the jam into the corners for maximum jammy-oat ratio in the bars:

    The bars, ready to bake. The crumble situtation is real here...

    The struggle to not pick all the crunchy crumble bits off these out of the oven is also real....

    The bars in their chunky, jammy glory. My hand was so twitchy with excitement, I couldn't hold my camera still. Blurry Blueberry Bars. Still delicious. Go get em'!!