Category Archives:Food+Drink

28
Oct

Book Review: Ani’s Raw Food Asia

aRFAsia1Ani Phyo is a renowned raw foods chef and eco-lifestylist. She has published six un-cookbooks in a decade, and all are full of gorgeous, raw vegan recipes that will inspire even the most meat-and-potatoes folks to eat their raw veggies. In fact, the first raw recipes ever created in my kitchen were those by Ani; recipes that are so delicious that they are still a staple in my kitchen rotation. Recently I was sent a review copy of Ani's Raw Food Asia: Easy East-West Recipes (DaCapo/Lifelong), which was published in 2011. It's one of her best books yet, featuring a global selection of recipes, kitchen tips and wellness wisdom from across Asia. Even though it's a few years old now, the recipes are even more important today, as we continually confirm that a plant-based diet (especially one that includes lots of raw foods) is the healthiest way to live. Ani's beautiful raw recipes are an easy way to learn to truly enjoy eating all our veggies!

Ani's Raw Food Asia is a gorgeous collection of totally raw recipes that feature the flavor and stylings of the Far East. The recipes cover classic foods from India, Thailand, Korea, Indonesia, Japan and more. Amazingly enough, many recipes from these cultural cuisines are already raw, but for those that feature cooked ingredients, Ani has replaced them with wholesome alternatives like kelp noodles, cauliflower 'rice' for sushi rolls and raw ice cream for the classic dessert of the Philippines, Halo Halo.

Some of the standout recipes include a Jackfruit Curry (Indonesia), Samosas with Tomato Dal (India) using raw wraps made in a dehydrator, Corn Fritters (Indonesia) and a wide range of Korean namuls, or small sides for all your meals. In addition to the recipes Ani shares tips and tricks for a healthier lifestyle, including why to include probiotics (through homemade fermented foods like Kim Chi), the importance of proper hydration, benefits of toxic-free living and little sidebars of information about cultivating a healthy life, both in and out of the kitchen.

You can find all of Ani Phyo's books on her online store, and learn more about her chef and consutation services and her vibrant life here on her website, AniPhyo.com. I also recently reviewed Ani's newest book, Ani's 15 day Fat Blast, on my other blog. To learn more about Ani's definition of raw foods and how to detox daily and why these are the healthiest things to put into our bodies, check out her six minute video here. Thanks to DaCapo/Lifelong publishers for sharing a review copy of this book!

Posted:   |   Categories: book review, Books, Food+Drink, raw food, vegan recipes
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21
Oct

Healthy Meal Tips for Everyone

veggies and pasta

I've spent a week visiting with my parents in my hometown of southeast Michigan, and though it's quite a chilly change from my tropical home, it's been so lovely to be in the cool air and the forests. One of the things I was most excited about was true Autumn foods like squashes and pumpkins, which seem so much more at home here in the cool weather. We found Michigan grown Kabocha and Kuri squash, an enormous head of cauliflower and lots of locally grown greens. But I was most happy about being able to cook some of these wholesome veggies for my parents. Here are some simple meals that we've shared and some healthy tips for adding more wholesome fall vegetables into classic recipes.

1. Veggies with pasta!

Almost everyone enjoys pasta (brown rice pasta is my favorite, but we I chose Einkhorn pasta for some added whole graininess for the folks). Kales and other greens can be sliced thinly to blend easily into the sauce, and those gorgeous Autumn veggies can be roasted before adding. In the photo above we have roasted parsnips, cauliflower and carrots served with kale. Alternatives to red sauce: toss with a miso-butter mixture, toss with a little feta or Parmesan cheese or serve with pesto.

2. Veggie Quesadillas!

Choose your favorite tortilla and layer with some cheese, those leftover roasted vegetables and other greens you might love. Red cabbage, lots of leafy greens, and broccoli and cauliflower and mashed sweet potatoes is my favorite combination.

3. Simple Tempeh Stir-fry!

Mom has never liked tofu, but I thought some Fakin' Bacon tempeh would go over really well– and it did! Tossed into a simple stir-fry with broccoli and more of our gigantic locally-grown cauliflower, there was just enough flavor from the tempeh to make the veggies into a simple, quick meal served alongside brown rice. A little drizzle of lemon, soy sauce or your favorite salad dressing would be good too!

tempeh veggie stir-fry

 

Posted:   |   Categories: autumn foods, Food+Drink, vegan recipes, vegetarian recipes
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07
Oct

Ancient Grain Series: Forbidden Black Rice

black rice

Legend has it that this beautiful forbidden black rice was once only fed to the emperors of China. Lucky for us, it's available from cool companies like Lotus Foods, no dynasty required. At some health food stores you can even find it in the bulk section, which is surely the most affordable way to purchase it for us mere commoners.

Black rice is a short grain rice cultivated in China and Indonesia. The dark color (which turns dark purple when cooked) means that black rice is high in antioxidants– in amounts that rival antioxidant superstar blueberries! Not only that, as a whole grain it contains a huge amount of fiber, is rich in iron, and has a wide-range of amino acids. To learn more about the health benefits of black rice, check out this post on CNN.

To cook your black rice, soak 1 cup rice for one to two hours. Drain and rinse. Add 1½ cups fresh water and a pinch of sea salt. Bring to a boil, cover and reduce heat to low. Simmer for half hour and let stand 15 minutes more.

You can serve your black rice as you would any other rice, but you might want to make this beautiful ancient grain the star of your next meal. Here are some recipe suggestions for black rice:

You can also swap black rice for quinoa in this Quinoa & Greens Salad. And finally, here is one of my favorite ways to cook this beautiful ancient grain, Burbur Injin, or Black Rice Pudding. Burbur Injin is an Indonesian black rice pudding that features coconut milk and coconut sugar for a sweet, healthy breakfast or snack.

Burbur Injin (Indonesian Black Rice Pudding)

1 cup Forbidden Black Rice
½ cup short grain brown rice
1¼ cups coconut milk
1 cup water
pinch salt
¼ cup coconut sugar (more to taste; substitute sucanat or brown sugar)
¼ cup coconut cream (see note)

  1. Soak black rice and brown rice for four hours in warm water. Drain water, and proceed with recipe.
  2. Heat coconut milk, water, and salt in medium-sized saucepan. Add soaked rice, bring to a boil, and cover. Reduce heat to low, and simmer for 40 minutes, until rice is tender.
  3. While still hot, stir in palm sugar and let stand 15 minutes. Taste and add more sugar is you like.
  4. Serve in small bowls with a drizzle of coconut cream. Enjoy warm or cold.

Yields: 3-4 Servings

Note: For easy coconut cream, simply let a can of coconut milk sit overnight in the fridge. Do not shake the can. Carefully open and scoop cream off top; use remaining liquid for cooking rice. Coconut cream can also be found in the baking aisle.

black rice pudding

 

 

 

Posted:   |   Categories: Food+Drink
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30
Sep

Fall Recipes: 9 Easy, Healthy Recipes for Autumn

Fall Recipes: Red Lentils with Tamarind

Red Lentil & Tamarind one of my fall recipes from Vibrant Wellness Journal

Looking for some simple, delicious fall recipes? We've got your covered!

Tomorrow is the first day of October, and this is an important reminder. Living in Hawaii means that I must use an actual calendar– rather than the changing colors of the deciduous forest or sweet, smoky chill in the air– to remind me that it is, indeed, time to start dishing up fall recipes.

And don't believe the rumors, there ARE seasons here in our sub-tropical islands, but the shift is subtle. But as a chef and nutritionist, that means it's extra important to pay attention to those subtle shifts, because even here in Hawaii we need to adjust our diet to adjust for the cooler weather.

Some of the foods that are typical in fall recipes have their roots in Eastern medicine. As the weather shifts to cooler temperatures,  it's important to bring grounding, warming foods into our diet after a summer of expansive, bright green energy.

It's time to turn down the brightness of summer salads and fresh berries and look for a bit more heft in our foods. Sweet potatoes, pumpkins and squashes are naturally sweet and can bring balance to our systems. Other good foods are mushrooms, dark leafy greens and root vegetables. Beans are also important at this time of year, to keep our bellies full and warm. I've taken a peek at some of my favorite food blogs to share some gorgeous autumn recipes.

All these fall recipes feature typically warm and grounding autumn foods, and I think you will find them all delightful!

9 Easy, Healthy Fall Recipes

1. Red Lentils with Tamarind (above photo) (tamarind is a sticky, savory paste that adds an incredible flavor to lentils- hands down, my new favorite ingredient!) from Vibrant Wellness Journal

2. Green Lentil Soup; green lentils are a nice change from brown, and paired with browned butter... yes, please) from 101 Cookbooks.

3. Pumpkin Lentil Soup (featuring two of my favorite fall ingredients!), from Homegrown Kitchen

4. Green Banana Curry (bananas cook into a starch and are a great replacement for potatoes in this Caribbean-inspired dish) from Vibrant Wellness Journal

5. Broccoli Tacos with Potatoes and Black Beans from Glue and Glitter

6. Homemade Chili featuring lentils, chickpeas and a mix of whole grains, this is the definition of hearty meals, from 101 Cookbooks

Fall Recipes: Vegetarian Chili

7. Quinoa Banana Bread Breakfast Cookies, for chilly mornings on the go, from Healthful Pursuit.

8. Mushroom Burgers with homemade Asian-style slaw, for those feeling more ambitious, from Sprouted Kitchen

9. And for more inspiration, Love and Lemons has a whole post dedicated to this exact same topic. Check out recipes like Miso Sweet Potatoes and Apple Muffins.

What are you favorite fall recipes to celebrate the flavors of autumn?

Chili image from 101 Cookbooks; red lentil recipe from Vibrant Wellness Journal.

Posted:   |   Categories: autumn foods, Food+Drink, vegan recipes, vegetarian recipes
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24
Sep

Vegan Food: Stocking a Vegan Pantry

Vegan Food

Vegan food might seem like it's very expensive, but if you stock the kitchen strategically, it doesn't have to be!

Normally I leave the food writing to Andrea. I run my own vegan food website and I work on a sustainable food site, so I like branching out to other aspects of sustainable living in this space. A couple of weeks ago, though, I produced my first ever video, and I'm excited to share it with you guys!

When you're trying to incorporate more vegan food into your diet, that first trip to the store can cause a little bit of sticker shock. In this video, I go through some of the most important staples in my pantry and freezer to help you stock your pantry with vegan food that's healthy, tasty, and inexpensive.

The staples that you choose really depend on your personal tastes, and I'm hoping that this glimpse into my pantry will give you ideas on vegan food to stock up on yourself.

Vegan Food List

I know that if you work in an office or are just plain busy you might not have time to watch the video above, so here's the bare bones list of what's in my pantry, in case you just want to get to the shopping already:

  • nutritional yeast
  • raw cashews
  • canned beans
  • dried grains
  • flax meal
  • canned coconut milk
  • veggie bouillon
  • frozen fruit for smoothies
  • frozen corn, frozen peas and carrots
  • Sriracha hot sauce
  • olive oil
  • sesame oil
  • apple cider vinegar
  • rice vinegar
  • balsamic vinegar

I'd love to hear from you guys! What vegan food could you not cook without? Are there staple foods that you pick up regularly rather than as a special treat? Let's talk food in the comments!

Posted:   |   Categories: Food+Drink, Living, vegan diet, vegan food, vegan recipes
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23
Sep

Make the Most from your Greens

greensLeafy greens are my favorite type of veggies, and it's my personal mission to share this green love with everyone! Greens like collards and kale have a bit of a nasty reputation as being bitter or tough. And this can sometimes be true: if the plant is not healthy, if it is old, or grown under less-than-ideal conditions, the greens will suffer. The leaves will become a bit limp, change to a dull green and yellow, and those sulfurous compounds become really active (and this is not pleasant). However, fresh, healthy greens from the farmer's market or the natural foods store should be soft and tender (the leaves will often squeak when they handled). And that toughness and bitterness? In fresh greens it is virtually non-existent. Especially at this time of year when the weather begins to cool, these green leafies become a bit sweeter!

Here are some helpful tips to make the most from your greens!

  • Learn to cook them well: Big leaves like chard (left in image), kale (center), collards (right) and broccoli leaves (if you are so lucky!) are quickly softened with a massage, some acids, or heat to create a delicate and wholesome component to your meal. Kales are best raw or in smoothies, or massaged with some lemon juice for a simple kale salad. Try mixing your favorite dressings, beans, and even cooked veggies for a wide variety of kale salad awesomeness. Chard, collards and broccoli leaves are best cooked slightly. Try adding greens at the very end or a stir-fry, curry or pasta sauce for a burst of green goodness. Cook for just a minute to wilt, and then enjoy while still warm! If you are using baby greens or lighter greens (think spinach, baby Swiss chard, or baby kales) you can eat raw or lightly cook (really lightly, like thirty seconds!) for the best flavor and nutrient retention.
  • Help your Greens bounce back from 'shock:' When you get home from the market or the store, give all your greens a cool-water bath in the sink. Then stick them into a bowl or jar and cover the stem ends with water (just like you would for cut flowers). This allows the greens to cool down, absorb some of the water they might have lost since the field, and ensures a much longer life in your fridge.
  • Prepare your greens ahead of time. Coming home to a fridge full of prepared greens (and other veggies too!) can help make meal prep much easier and so much less stressful!  To prepare, tear all the stems off your kale and collards. You can then slice the leaves thinly and store in airtight containers for up to a week. Cabbage and other veggies can also be sliced, diced or chopped ahead of time. While there might be minimal nutrition lost due to oxidation, the majority will still be there when you get to them later in the week– and if it encourages you to eat more veggies, then I say go for it!
  • Try to include greens at least once each day for the best health: Leafy greens contain a wealth of important vitamins, minerals, fiber and other good stuff that our bodies need. Their sulfurous compounds are ready to fight off oxidation and even help us fight cancer. Leafy greens are one of the healthiest things we can put in our bodies! Try blending into green smoothies, using leafy greens instead of lettuce on your veggie burger or sandwiches, sneaking into pasta, curries or other sauces, and adding a handful to a regular salad to amp up the nutrition.

 Greens image from MicroFarms.

Posted:   |   Categories: cooking, farmers markets, Food+Drink, greens, Health
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23
Sep

Make the Most from your Greens

greensLeafy greens are my favorite type of veggies, and it's my personal mission to share this green love with everyone! Greens like collards and kale have a bit of a nasty reputation as being bitter or tough. And this can sometimes be true: if the plant is not healthy, if it is old, or grown under less-than-ideal conditions, the greens will suffer. The leaves will become a bit limp, change to a dull green and yellow, and those sulfurous compounds become really active (and this is not pleasant). However, fresh, healthy greens from the farmer's market or the natural foods store should be soft and tender (the leaves will often squeak when they handled). And that toughness and bitterness? In fresh greens it is virtually non-existent. Especially at this time of year when the weather begins to cool, these green leafies become a bit sweeter!

Here are some helpful tips to make the most from your greens!

  • Learn to cook them well: Big leaves like chard (left in image), kale (center), collards (right) and broccoli leaves (if you are so lucky!) are quickly softened with a massage, some acids, or heat to create a delicate and wholesome component to your meal. Kales are best raw or in smoothies, or massaged with some lemon juice for a simple kale salad. Try mixing your favorite dressings, beans, and even cooked veggies for a wide variety of kale salad awesomeness. Chard, collards and broccoli leaves are best cooked slightly. Try adding greens at the very end or a stir-fry, curry or pasta sauce for a burst of green goodness. Cook for just a minute to wilt, and then enjoy while still warm! If you are using baby greens or lighter greens (think spinach, baby Swiss chard, or baby kales) you can eat raw or lightly cook (really lightly, like thirty seconds!) for the best flavor and nutrient retention.
  • Help your Greens bounce back from 'shock:' When you get home from the market or the store, give all your greens a cool-water bath in the sink. Then stick them into a bowl or jar and cover the stem ends with water (just like you would for cut flowers). This allows the greens to cool down, absorb some of the water they might have lost since the field, and ensures a much longer life in your fridge.
  • Prepare your greens ahead of time. Coming home to a fridge full of prepared greens (and other veggies too!) can help make meal prep much easier and so much less stressful!  To prepare, tear all the stems off your kale and collards. You can then slice the leaves thinly and store in airtight containers for up to a week. Cabbage and other veggies can also be sliced, diced or chopped ahead of time. While there might be minimal nutrition lost due to oxidation, the majority will still be there when you get to them later in the week– and if it encourages you to eat more veggies, then I say go for it!
  • Try to include greens at least once each day for the best health: Leafy greens contain a wealth of important vitamins, minerals, fiber and other good stuff that our bodies need. Their sulfurous compounds are ready to fight off oxidation and even help us fight cancer. Leafy greens are one of the healthiest things we can put in our bodies! Try blending into green smoothies, using leafy greens instead of lettuce on your veggie burger or sandwiches, sneaking into pasta, curries or other sauces, and adding a handful to a regular salad to amp up the nutrition.

 Greens image from MicroFarms.

Posted:   |   Categories: farmers markets, Food+Drink, greens, Health
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16
Sep

Ancient Grains Series: Make the Most of Millet!

millet whole grain

millet in a jar!

Millet is not a well-loved grain, but it should be! Not only is this tiny seed nutritious and versatile in the kitchen, it's much more affordable than it's seedy cousin, quinoa.

If you've not yet heard of millet, let's start with the basics. Millet is a small, yellow pseudo-grain that looks similar to quinoa, and will likely be found in your health food store in the same section as other whole grains (find it in the bulk section for the most economical option!). Like amaranth and buckwheat, millet is considered an ‘ancient grain,’ one of the many grains grown for thousands of years. This little super seed is even mentioned in the Bible! Though it is not terribly common in the United States, millet is a common grain in North Africa and China, where it is a staple grain.

But why eat millet? Millet is high in insoluble fiber, manganese, tryptophan, magnesium and phosphorus– nutrients that are helpful in preventing many lifestyle diseases including diabetes and heart disease. And as an extra bonus, according to World’s Healthiest Foods, “Millet [is] a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion."

But aside from all that good stuff, millet is simple and easy to enjoy. But it must be said, it's not so tasty plain! Millet needs a little love to make it, well, loveable! Here are some of my favorite tips for cooking with millet, and one of favorite recipes for Millet 'Fried Rice.' This easy recipe features all the flavors of traditional fried rice, but uses our newest whole grain and heaps of veggies for a wholesome meal or side dish. This recipe was originally featured on Vibrant Wellness Journal.

How to use Millet: 

  • Basic preparation is 2 cups water/broth to 1 cup millet. Bring water to a boil, add a pinch of salt, add millet. Cover, lower heat, and simmer for 15 minutes. Remove cover and let stand 10-15 minutes before eating.
  • Cook with quinoa to change it up! Use 2 cups water/broth and 1/2 cup quinoa and millet.
  • Add cooked or dried millet into muffins and breads for an interesting whole-grain boost.
  • Toss cooled (or leftover) millet into greens to make a whole-grain salad.
  • Try millet instead of other grains for a whole-grain pilaf.
  • Millet flour is also available for gluten-free baking IMG_0159

Millet 'Fried Rice'

1 cup millet
2 cups vegetable broth or water
2 Tablespoons high-heat oil (peanut, safflower, etc.)
¼ cup sliced red onion
½ cup sliced mushrooms
½ cup shredded or diced carrots
3 cups finely sliced green cabbage
¼ cup sliced green onion
1 Tablespoon mirin (Japanese rice cooking wine)
1 Tablespoon soy sauce
1 Tablespoon toasted sesame oil
Sesame seeds for garnish

  1. In a saucepan, bring broth/water to a boil. Add millet, stir, cover, and simmer for 15 minutes or until soft. Remove from heat and let cool.
  2. In a large skillet heat 2 Tablespoons oil over medium high heat. Add onions, mushrooms, and carrots and sauté until wilted. Add cabbage and cook until very soft, about five minutes.
  3. Stir in green onions and millet and sauté over high heat until millet browns slightly. Drizzle mirin, soy sauce, and sesame oil onto mixture and cook until liquid is absorbed, adding more liquid if you like. Garnish with sesame seeds.
  4. Remove from heat and serve. Enjoy!

Yield: 3-4 servings

Posted:   |   Categories: ancient grains, easy vegan recipes, Food+Drink, whole-grain
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09
Sep

Ancient Grains Series: Buckwheat

buckwheat_teaLast week we introduced you to amaranth, an ancient grain that is gluten-free and totally wholesome. We're continuing our series today with another great (gluten-free) grain– buckwheat. Despite its name, buckwheat is not related to wheat and is thus totally safe for those who are intolerant or allergic to gluten.

Like many other ancient grains, buckwheat is botanically a seed, related to some more common foods like beets, chard and spinach. Buckwheat seeds, called groats, can be found in various forms. Whole (unhullled) buckwheat is not very common and takes a bit of time to prepare (either grinding into flour or sprouting); the hulls are most often removed and used for pillows! Hulled buckwheat can be cooked like rice and used in pilafs, porridge, and stuffing. Kasha is buckwheat that has been toasted and has a nutty, mild flavor. Buckwheat flour is also available and can be used alone or in combination with other grains for gluten-free baking. Check out the list below for lots of great recipes for whole buckwheat groats, buckwheat flour, and even a recipe for sprouted buckwheat treats!

One of the things that sets buckwheat apart from other grains or seeds it its distinctive earthy, seedy flavor. Soba are buckwheat noodles that are traditional in Japan, often served in miso broth or other rich sauces. Buckwheat is also commonly found in Central Asian foods, such as blinis, buckwheat crepes from Eastern Europe, or Kasha Varnishkes, a Slavic dish that includes herbs and pasta. But buckwheat is truly an international star– it's found in foods from Europe, Russia, Nepal, China and India.

And why add buckwheat into your diet? This awesome little seed contains high levels of phosphorus, zinc, copper, selenium and manganese than other cereal grains or pseudo-grains. Buckwheat is also very high in fiber, which helps us with a healthy digestion. Buckwheat measures very low on the glycemic scale, thus making it a good choice for those watching their blood sugar.

Recipes abound for this awesome little seed. Here are some of my favorite recipes for buckwheat and buckwheat flour.
buckwheat cereal, with yogurt.

Crunchy Buckwheat cereal, like granola, but BETTER!

From my site, Vibrant Wellness Journal, an easy Crunchy Buckwheat Cereal recipe. Similar to granola, but with the distinctive earthy taste of buckwheat groats.

These Sprouted Buckwheat Bites from Nicole at A Dash of Compassion look truly amazing! Easy, raw, natural treats!

From Green Kitchen Stories, one of my favorite vegetarian cooking blogs, a wholesome biscuit recipe featuring oat flour, buckwheat flour and fresh grated apples. The dough is a bit tricky to work with, so be sure to measure carefully and be patient! Look how lovely these biscuits are:

GKSApple_biscuits_3

Even the New York Times sings the praises of buckwheat. Check out this post for links for buckwheat pancakes, recipes with soba noodles (often made with wheat and buckwheat) and more.

Vegetarian Times has a great recipes I've used many times for Banana Buckwheat Pancakes. They also feature whole buckwheat groats in a black bean soup, which looks really delicious and cozy for cool weather.

And finally, from Babble, a beautiful buckwheat breakfast porridge as a change from oatmeal! Perfect for cool weather breakfasts and the months move closer to winter.

buckwheat-porridge-7

Posted:   |   Categories: ancient grains, easy vegan recipes, Food+Drink, gluten-free, whole-grain
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09
Sep

Ancient Grains Series: Buckwheat

buckwheat_teaLast week we introduced you to amaranth, an ancient grain that is gluten-free and totally wholesome. We're continuing our series today with another great (gluten-free) grain– buckwheat. Despite its name, buckwheat is not related to wheat and is thus totally safe for those who are intolerant or allergic to gluten.

Like many other ancient grains, buckwheat is botanically a seed, related to some more common foods like beets, chard and spinach. Buckwheat seeds, called groats, can be found in various forms. Whole (unhullled) buckwheat is not very common and takes a bit of time to prepare (either grinding into flour or sprouting); the hulls are most often removed and used for pillows! Hulled buckwheat can be cooked like rice and used in pilafs, porridge, and stuffing. Kasha is buckwheat that has been toasted and has a nutty, mild flavor. Buckwheat flour is also available and can be used alone or in combination with other grains for gluten-free baking. Check out the list below for lots of great recipes for whole buckwheat groats, buckwheat flour, and even a recipe for sprouted buckwheat treats!

One of the things that sets buckwheat apart from other grains or seeds it its distinctive earthy, seedy flavor. Soba are buckwheat noodles that are traditional in Japan, often served in miso broth or other rich sauces. Buckwheat is also commonly found in Central Asian foods, such as blinis, buckwheat crepes from Eastern Europe, or Kasha Varnishkes, a Slavic dish that includes herbs and pasta. But buckwheat is truly an international star– it's found in foods from Europe, Russia, Nepal, China and India.

And why add buckwheat into your diet? This awesome little seed contains high levels of phosphorus, zinc, copper, selenium and manganese than other cereal grains or pseudo-grains. Buckwheat is also very high in fiber, which helps us with a healthy digestion. Buckwheat measures very low on the glycemic scale, thus making it a good choice for those watching their blood sugar.

Recipes abound for this awesome little seed. Here are some of my favorite recipes for buckwheat and buckwheat flour.
buckwheat cereal, with yogurt.

Crunchy Buckwheat cereal, like granola, but BETTER!

From my site, Vibrant Wellness Journal, an easy Crunchy Buckwheat Cereal recipe. Similar to granola, but with the distinctive earthy taste of buckwheat groats.

These Sprouted Buckwheat Bites from Nicole at A Dash of Compassion look truly amazing! Easy, raw, natural treats!

From Green Kitchen Stories, one of my favorite vegetarian cooking blogs, a wholesome biscuit recipe featuring oat flour, buckwheat flour and fresh grated apples. The dough is a bit tricky to work with, so be sure to measure carefully and be patient! Look how lovely these biscuits are:

GKSApple_biscuits_3

Even the New York Times sings the praises of buckwheat. Check out this post for links for buckwheat pancakes, recipes with soba noodles (often made with wheat and buckwheat) and more.

Vegetarian Times has a great recipes I've used many times for Banana Buckwheat Pancakes. They also feature whole buckwheat groats in a black bean soup, which looks really delicious and cozy for cool weather.

And finally, from Babble, a beautiful buckwheat breakfast porridge as a change from oatmeal! Perfect for cool weather breakfasts and the months move closer to winter.

buckwheat-porridge-7

Posted:   |   Categories: easy vegan recipes, Food+Drink, gluten-free, whole-grain
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