Food Friday: Bircher Muesli

I don't know about you, but I sometimes get sick of the same rotation of foods for breakfast. I also do not like to have too many smoothies in the colder months, so coming across this new recipe from sisters Hemsley and Hemsley was a delicious change. Their cookbook, The Art of Eating Well, would make a great christmas gift to anyone looking for real, unprocessed and nourishing recipes. 

This is a surprisingly easy recipe, with an added bonus of being gluten free. Buckwheat, despite its misleading name, is not a wheat. It is sold either raw or roasted, the latter known as "kasha." It is a very nutrient dense food, rich in magnesium and flavonoids, and can be used for such things as buckwheat porridge, pancakes and bread. You can find organic buckwheat groats at bulk barn, or Pete's. The instant blueberry jam, really is made in an instant, but needs to set for an hour at least, and resembles blackberry jam. It can be used to top the muesli, mixed with yogurt or smeared over toast. It lasts about a week in the fridge. 

Buckwheat Groat Bircher Muesli

(Serves 2)

Ingredients:

• 1/4 cup buckwheat groats (soaked overnight)
• 2-3 tbsp seeds (try pumpkin or sunflower seeds)
• 1/2 cup full-fat natural yogurt
• 1/4 tsp ground cinnamon, plus extra to serve
• 1 tsp raw honey
• 1 large apple, grated with skin on (honeycrisp are great now)
• handful of toasted shredded coconut, to serve

Recipe:

1. In the morning, place the drained and rinsed groats in a bowl. Mix in the rest of the ingredients. 
2. Sprinkle over the extra cinnamon, toasted shredded coconut, and/or your favourite berries, or jam, to serve. 

Instant Blueberry Chia Jam

Ingredients:

• Just under a cup of fresh or frozen blueberries
• 2 1/2 tbsp chia seeds (I get a big bag from Costco)
• 1-2 1/2 tsp raw honey (depending on your sweet tooth)
• Optional - 1/2 tsp pure vanilla extract and a squeeze of lemon juice

Recipe:

1. Mash the blueberries or blend them in a food processor (I just use a fork).
2. Mix in the chia seeds, 1 tbsp warm water and 1 tsp of the honey. Stir well to stop clumps forming or make it straight in the jar and shake to mix. 
3. Keep the chia jam sealed in a jar in the fridge to set for a least an hour or until needed.
4. Taste and stir in a little more honey, if needed. 

Enjoy!

In health & happiness,

Dr. Karen

From Around the Web

1. Simple buckwheat bread. Gluten free, simple to make and so delicious!

2. Cauliflower "fried rice." My weekend meal prep?

3. A great listen about being "busy." 

4. Naturopathic Medicine Week Events - May 11th-17th.

5. Dietary cholesterol - not something to worry about. Guidelines finally following the research.

6. Soy and breast cancer - Why soy is actually beneficial in breast cancer.

7. My new favourite smoothie - The Love Smoothie.

8. Can you get enough calcium in a dairy-free diet? Yes!

9. Finally...a few ideas for mom for Mothers Day (something a little different :))

In health & happiness,

Dr. Karen

Food Friday: Gluten-free Buckwheat Pancakes

Mmm...I love a good pancake!

BUCKWheat pancakes with cinnamon, blueberries and pure maple syrup.

In my practice, I see many people benefiting from eating gluten-free. (We have already discussed what gluten is in my blog here.) Whether you are celiac or not, many conditions improve with a gluten-free diet, such as autoimmune conditions, digestive concerns and skin issues, not to mention mood. 

However, going gluten-free can be quite daunting, especially if we are used to eating a certain way. We have our favourite foods that are hard to give up as well as certain go-to foods, which seem like a necessity on cabin weekends away, such as pancakes! Luckily, there are a variety of different flours that do not contain gluten. Grains such as these are better periodically, and not every day, every meal. I typically cook with coconut flour, almond flour or buckwheat flour (which I usually grind myself from raw buckwheat grouts or almonds). You can find all these flours at places such as bulk-barn for a good price. 

This recipe is from the Whole Life Nutrition Cookbook. One of my go-to's! Buckwheat is slightly denser than white or whole wheat flour so expect that in the pancake. For that reason, it also tends to keep you fuller for longer. Buckwheat is actually a fruit seed, related to rhubard.  The phytonutrients in buckwheat (flavonoids to be specific) have been shown to improve blood lipid levels. It can lower the bad cholesterol (LDL), and raise the good cholesterol (HDL). Yippee! Finally, it is a good source of fiber and magnesium, therefore good for both blood pressure and your bowels. 

Ingredients:

• 1 heaping cup buckwheat flour
• 1/4 cup tapioca flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 1 to 1 1/2 cups hemp, almond, soy, or rice milk
• 1 egg (*To replace egg, mix 1 tbsp ground flax seed with 3 tbsp hot water and let sit for a few minutes)
• 2 tbsp melted coconut oil or butter
• 2 tbsp maple syrup

coconut oil or butter for cooking

Recipe:

1. In a medium bowl mix together the dry ingredients. In a separate bowl whisk together the wet ingredients. Add the wet to the dry and gently mix until ingredients are combined. Let the batter sit for a few minutes to thicken up.
2. Heat a thick-bottomed stainless steel skillet over medium heat. Add a few tsp of coconut oil or butter. When skillet has heated, add about 1/4 - 1/2 cup of batter. Cook for about 1 to 2 minutes or until top begins to bubble, flip and cook for a minute or so more on the other side. Repeat this process until all of the batter has been used. Add a little coconut oil or butter in between cooking each pancake to prevent sticking. 
3. Place pancakes onto a warm plate and serve. 

Enjoy!

In health & happiness,

Dr. Karen