Beetroot- Mango-Mint Salad

Hey there :)

So, how was your summer so far? Here in Germany it was so lala. We had some warm and sunny days, but overall it did not feel like a real summer. Except for all those mosquitos hanging around. Meh. But I still find it hard to accept that the days are getting shorter and I had only one day out at a lake. That doesn’t seem right to me… Anyway.. can’t be changed I guess…

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Well, apart from that I at least had some summer-y food. Light and easily whipped up stuff. Like this salad. It again has some beets in it, giving it a vibrant color. The earthy tone of the beets pair quite well with the tropical mango and on top of that it looks colorful ;) The avocado adds a bit of creaminess and Vitamin E which is good for your skin and the mint brings in some freshness. All in all I think it is a nice summer-y salad, due to the mango a bit on the sweet side of course. As a light snack it is optimal though. and tossed together in a hinch :)

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Recipe Beetroot-Mango-Mint Salad

serves: 2 +++ prep time: 15 minutes

Ingredients

  • 2 medium red beets, roasted or cooked
  • ½ mango
  • ½ avocado
  • 10 leafs mint
  • 3-5 leafs romaine lettuce
  • ½ lime, juice
  • 1 Tbsp. olive oil
  • ½ tsp. cinnamon
  • salt and pepper to taste

 

Instructions

Cut the beets, mango and avocado into small cubes. Chop the lettuce. Wash and julienne the mint leafs. Mix everything together in a medium bowl, press the juice of half a lime and one tablespoon of lime, a bit of cinnamon and some salt and pepper and toss everything around and together until well mixed.

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Amaranth Porridge with Banana Syrup

Hey there :)

Well I know it’s getting warmer and stuff, buuut I wanted some porridge. Well aware porridge is meant for colder days and we are about to leave them behind. I still wanted it. And I got it. Yep. Man, am I a rebel. A rebel with porridge and some awesome ooey-gooey banana syrup. Almost like this banana-foster-thingy. I think. Never had banana foster to be accurate.

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I think this would be perfect for cold snowy days. Without question. But I also liked on this not-so-cold and actually quite sunny day. Still good. Heh. Boy, it feels good being a rebel ;)

And as a rebel does some thinking ahead (wow, I am even a smart cookie… what a catch), I did some amaranth soaking the night before. This is by far not crucial, so skipping the step is not a problem. It just helps unleashing the full potential nutrition of the amaranth and it will reduce cooking time. So you can have your breakfast earlier. Yipiyahyeah.

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Recipe Amaranth Porridge with Banana syrup

prep time: 20-25 minutes +++ serves: 2

Ingredients

for the porridge

  • ½ Cup / 120g amaranth groats
  • ½ Cup / 125 ml water
  • ½ Cup / 125 ml light coconut milk (or preferred milk) + ¼ Cup / 60ml more to thin out as needed
  • 1 Tbsp. maple syrup
  • 1 tsp. vanilla extract
  • pinch of salt

 

for the banana syrup

  • ¼ Cup / 35g walnuts, crushed
  • 3 bananas
  • 2 Tbsp. coconut oil
  • 1 Tbsp. maple syrup
  • 1 tsp. cacao powder
  • 1 tsp. cinnamon powder

 

Instructions

The night before making this, soak the amaranth in water and set aside (this can be skipped, but it will shorten the cooking time and improve nutrition)

In the morning, wash and rinse the amaranth. Place it in a pot and add the water, ½ Cup of the coconut milk, maple syrup, vanilla extract and salt. Give it a good stir and heat over medium-high until it comes to a light simmer. Leave it to simmer for about 15-20 minutes. Add more milk if needed to thin out or until you get the creaminess you desire.

In the meantime cut the bananas into 1-2cm slices. Place a pan over medium high heat and add the crushed walnuts. Roast for about 2 minutes. Then add the coconut oil, maple syrup, cacao powder, and cinnamon. Stir together and then add the banana slices and stir again. Cook the bananas on medium heat for about 2-3 minutes until they are soft, making sure they get all soaked in the syrup from all sides and darken nicely.

Stir about half of the banana mixture into the ready porridge. Divide between to bowls and top with the rest of the banana syrup.

Granola-Seed Bars

Hey there :)

Granola bars is a thing I make every once in a while. It’s easy to make and perfect way to get rid off some leftover ingredients. In my case I’m talking about nut pulp. I make nutmilk almost on a weekly basis so naturally all those ground nuts need a purpose. I hate throwing food away… but I also can’t just put them in my freezer for forever :)

So granola bars is one of the go-to-things I make. I have to be honest, the base I am using does not change a lot, but I play around with spices so they will taste just a bit different every time.

Granola bars are also a perfect way to increase one’s protein intake as you can stuff them with lots of protein rich food or just you can add a scoop of protein powder. Makes it also a nice after workout snack :)

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Recipe

prep time: 10 minutes + baking time +++ yields: about 12 bars, but depends on how big you slice them

Ingredients

Dry

  • 1 ½ Cup / 175g leftover nut pulp from making nut milk, or almond meal
  • 1 generous Cup / 105g rolled oats
  • ½ Cup / 60g chopped walnuts
  • 1/3 Cup / 45g pumpkin seeds, shelled
  • 1/3 Cup / 45g sunflower seeds
  • scant 1/3 Cup / 65g coconut sugar, or brown sugar
  • 2 Tbsp. chia seeds
  • 1 Tbsp. hemp seeds, shelled
  • 1 tsp. lucuma powder (optional)
  • 1 tsp. vanilla powder
  • 1 tsp. tonka bean, freshly ground
  • 2 tsp. cardamom
  • 1 tsp. turmeric.
  • ½ tsp. salt

 

Wet

  • ½ Cup / 130g nut butter of choice
  • ½ Cup / 125ml rice syrup

 

top

  • about ½ Cup / 70g chopped dark chocolate

 

 

Instructions

In a big bowl mix together all of the dry ingredients.

In another one mix the wet ingredients. When combined, pour, or spoon the wet ingredients over the dry ones.

With a spoon or your hands mix the ingredients until combined. The dough should be a bit sticky but workable without problems.

Line a square pan (like for brownies) or a loaf pan if you have nothing square with baking sheets and put the dough into the pan. Press down with your hands just a bit.

Then top with the chopped chocolate and press down again, this time a little harder.

Bake in the oven at 175°C for about 35-40 Minutes.

Take out, let cool, remove from the form and cut into slices with a sharp knife.

Stored in the fridge they last for at least a week, probably longer.

Brazil Nut Choco Nutbutter

Hey there :)

So, if you are looking for a Nutella substitute you are wrong here ;) I have been wanting to make my own twist of Nutella for a while, but this is not the recipe for it. Although this recipe asks for cacao and nuts (not even hazelnuts though), the outcome will be completely different than Nutella.

If you want something sweet move on. This recipe is not (Of course you can always add more sugar to change that though). But anyway, with said what this recipe is not, maybe I should say what it is ;)

It is just another take on nutbutter plus a bit of chocolate flavor. I have mainly been using brazil nuts in this one which gives this nutbutter a slightly bitter test, so the added sugar serves mainly as a counterpart and really barely sweetens it up. If you like dark chocolate I think you might like this recipe as well. If not, you might find the flavor too dominant. But on top of some grained bread, with bananas or apples on top I personally think it’s really good :)

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I added some other nuts apart from brazil nuts as well though to not make the taste all too extreme. There are some mild and creamy cashews in it as well as some almonds and even a few pumpkin seeds to go with the very oily brazil nuts. Thanks to the brazil nuts though this nutbutter has a high selenium content, a mineral that is not found in a lot of foods but is essential for our body.

Also in this recipe I have used cacao instead of cocoa (unprocessed vs. porcessed) as it has more minerals, but you can sub it with unsweetened cocoa powder as well. The same goes for the coconut sugar. Brown or even white sugar works, but will of course have impact on the glycemic index, meaning you will absorb the sugar faster.

If you like your nutbutter crunchy, a perfect add in would be some cacao nibs added in after mixing by the way ;)

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Recipe

prep time: pretty much depending on your mixer, 10-45 minutes +++ yields: about 1 ½ Cup
* a note on making nutbutter in general: you will need a strong blender or kitchen machine, just a normal blender barely works or will leave you with chunky and not so smooth butter as it lacks the power to release the oils. I use an omni blend and it works, a vita mix should do the trick as well and strong kitchen machines might be even better. But as I don’t own one, I don’t know for sure. I also needed to press the nut mixture back to the bottom time by time, so it’s savest to stay around your kitchen tool :)

 

Ingredients

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  • 1 ½ Cup / 250g brazil nuts
  • ½ Cup / 80g cashews
  • ½ Cup / 85g almonds
  • ¼ Cup / 30g pumpkin seeds
  • 1/3 Cup / 40g coconut sugar (or other sugar, you can add more for a sweet version)
  • 1 tsp. vanilla powder
  • ½ tsp. salz
  • ¼ Cup / 20g cacao powder
  • optional: cacao nibs

 

Instructions

Optional: Roast all the nuts and let cool.

Place all the nuts and pumpkin seeds in a strong blender or kitchen machine. On low speed blend the mixture until the oils are released and the texture is beginning to get smooth. You might need to press the mixture back down to the bottom of your blender to ensure the blades will grip them. Make sure sour engine won’t get too hot. If need be, stop for 10 minutes and continue. The time this takes depends a lot on your kitchen tool! It took me about 25 minutes to get a smooth texture and I needed to press the mixture back to the bottom several times.

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Once the texture gets a bit smooth, add in the rest of the ingredients (except for the cacao nibs if using) and keep blending on low until the desired creaminess and smoothness is achieved. I had mine completely without any chunks in them.

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Fill into jars and stir some cacao nibs into them if you want. Should last several months if the lit is airtight.

Don’t bother to get all the nutbutter out of your blender – it’ close to impossible. Instead add a banana and some almond milk and cinnamon and blend it up for a nice smoothie ;)

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Pumpkin Smoothie

Hey there :)

I don’t know why, but when it comes to smoothies I always feel some restraint posting it. I make and drink a lot of smoothies, but this is the first one I also post on the blog. They sort of don’t really count as real recipes for me, as it always is just throwing stuff in a blender and then mix. And I am aware you can say similar things about a lot of recipes, like sandwiches or overnight oats, but somehow it is more true for smoothies for me. Weird, huh?

Anyway, I still decided to post this one. One has to get out of the comfort zone, right? :P This is also a smoothie that taste- and texturewise is a bit different from the ones I usually make so the ignorant me just applied this to the rest of the world thinking to present something new ;) Well… I guess there are similar smoothies out there, but who cares…

Anyway, back to the smoothie. I find it fits the weather well and thanks to the orange it has some vitamin C to boost the immune system, some ginger to help against inflammation, some pumpkin for vitamin A and some cinnamon helping to stabilize blood sugars. And did you know bananas are said to have anti-cancer benefits?

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Every ingredient has some more pros as well, but let’s just state the obvious :) The orange is pretty dominant in here and if you are not into the combination banana-orange you could also just sub the orange with some milk of your choice. Or if you are looking for a real thick smoothie, just omit it all together. Will make for a nice smoothie bowl :)

 

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Recipe

Ingredients

  • 1/3 Cup pumpkin puree
  • ½ banana
  • 1 small orange, juice (or 1/2 Cup almond milk if you prefer)
  • small ( about 1cm) piece of ginger (optional)
  • 1 tsp. cinnamon
  • ½ tsp. vanilla powder

 

Instructions

Hey, it’s a smoothie. You know what to do. Blend it, baby :)
And adjust liquid to taste, fill in cups or glasses and sprinkle some more cinnamon on top.

Multigrain-Pumpkin-Porridge

Hey there :)

So at the moment weather here is rainy, it’s dark and cool and I haven’t seen the sky for a while.. Or it has changed it’s color to grey, I don’t know. And as the weather got cooler I wanted something warmer for breakfast so I made a porridge. Haven’t done that in a while. And as I feel it’s still pumpkin season and I still have some pumpkin puree I stirred in some of it. Makes for a nice color and comfort food feeling ;) For obvious reason cinnamon needed to get in there as well and for some anti-inflammatory action I also went for a teaspoon of turmeric. And I am totally into using a diversity of grains as they have some different minerals to them and stuff, but going for all quinoa or millet or whatever should work as well.

What I got was a nice warming breakfast bowl, barely sweet but with loads of good stuff to fill you up and nourish. Nomnom. For me.

I have to admit though, as I wanted my boyfriend to have some, after trying he was just like “With a breakfast like that I would go back to bed immediately”. Meh. Well, not that I have something against going back to bed (Actually, always the right choice if you ask me), I guess it means he didn’t like it all that much. So this might not be a crowd-pleaser. But if you like pumpkin and porridge and you are a bit on the healthy-wagon, I think it’s worth a try. And if you like your breakfast sweeter, just use more maple syrup.

If you have leftovers, they last in the fridge for at least 3 days and can be warmed up again in a heartbeat. Maybe you need to add a splash of almond milk or any other liquid again. If you forget or don’t bother soaking the grains, you can make it without soaking, but it needs about 10 minutes more time and a bit more liquid. But I personally prefer soaking as it also enhanced the nutrition value of the grains. But your choice :)

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Recipe

prep time: about 20 minutes +++ serves: 4

Ingredients

  • ¼ Cup / 45g millet
  • ¼ Cup / 45g quinoa
  • ¼ Cup / 45g buckwheat grains
  • ¼ Cup / 30g amaranth
  • 2 Tbsp. sunflower seeds
  • 1 ½ Cup / 370ml almond milk + more as needed to thin out
  • 5 generous Tbsp. pumpkin puree of choice
  • 2 Tbsp. maple syrup
  • ¼ tsp. ginger, finely ground
  • 1 tsp. cinnamon
  • 1 tsp. turmeric
  • 1 tsp. vanilla extract

topping suggestions: pomegranate seeds, pumpkin seeds, cacao nibs, pear slices, granola, banana slices

 

Instructions

In a big bowl mix together all the grains and seeds and fill with water. Let soak over night.

The next morning thoroughly rinse the grains and place in a small pot. Add the rest of the ingredients and stir to combine.

Bring to boil and then reduce heat to medium-low. Let simmer for about 15-20 minutes. Add some more almond milk if you want a smoother consistency.

Adjust spices and sweetness to taste.

Spoon into bowls and add desired toppings and drizzle with some more maple syrup and cinnamon. Enjoy still warm :)

 

grainy, seedy Crispbread

Hey there :)

Do you guys work with grains and seeds and nuts a lot? I do and my kitchen definitely shows… I don’t know why since I don’t remember them scattering around in the flour, but my kitchen is like paved with dropped seeds. It’s crazy. But on the other side if you walk in without shoes it’s like getting a food massage.. or something like that ;) I also have some plant growing out my kitchen sink every other week thanks to all the flax seeds and buckwheat groats etc. going in there. I am afraid one day I’ll have a full on tree in my kitchen.. Well.. I’ll see…

Anyway, seeds and grains are still worth all the hassle. First off because I personally like them tastewise. But the other big pro is certainly their nutritional value. There so tiny yet often loaded with loads of minerals and they are also a good source of protein. Of course it is depending on the seed and grain but overall they have some amazing stats. Take pumpkin seeds for example. They have an ample of zink to them and loads of muscle-building protein  (30%!) with good balance of amino acids.

Or take sunflower seeds. They also are high in protein (25%) and they have an awesome potassium to sodium ratio. Meaning a lot of potassium and only little sodium. Which is good, cause nowadays it’s easy to consume too much sodium. And among all seeds I know they have the best fiber content. Well they are also high in calories, but when they keep us feeling full longer I guess that balances it out :)

And for sesame seeds. They are a good add in to your diet it you avoid dairies as they are a good source of calcium. But there are a lot of other minerals as well. We’re talking zink, calcium, copper and some more.

A lot of seeds also contain some B Vitamins and often enough E which is good for your skin :)

 

So anyway.. enough on all those seeds.. Why am I talking about them anyway? Because this recipe for a crispbread really has a lot of seeds to it.

It doesn’t contain any gluten and is solely made by combining buckwheat, some seeds (ground and whole) and water. More or less. This makes this crispbread super filling and – for a bread – it is super high in protein. It also helps with digestion as flax seeds and psyllium husk is part of the plan as well. Nice, eh? I also included some dried cranberries but they are optional. If you are not into that dried fruit thing just omit them. The crispbread works with sweet or savory toppings so it just as universal as some standard bread. Just with more fiber and of course it is crisper ;)

 

Recipe

Ingredients

Dry

  • ½ Cup / 95g flax seeds, ground
  • ½ Cup/ 90g buckwheat groats, ground
  • ¼ Cup / 35g sunflower seeds, coarsely ground

I just mill the seeds, but you can use a blender to get them into a coarse flour like consistency

  • ¼ Cup /35g flax seeds
  • ¼ Cup/ 35g sesame seeds (unhulled)
  • ¼ Cup / 35g chia seeds
  • 2 Tbsp. psyllium husk powder
  • 2 Tbsp. pumpkin seeds
  • pinch of salt
  • ¼ Cup / 25g cranberries (optional)

Wet

  • 1 Cup /250 ml water
  • 1 Tbsp. maple syrup

 

Instructions

In a big bowl mix together all of the dry ingredients.

Then add the wet ingredients and stir with a wooden spoon until well combined.

Line a baking tray with a baking sheet and spread the mixture on it. Form into a rectangular with a thickness of about ½ cm. It is not enough mass to fill the tray completely so you have to form it a bit. having wet hands and a dough scraper helps, but the dough itself is easy to work with.

Let sit for about 2 hours.

Preheat oven to 200°C and bake for about 20 minutes.

Let cool and cut into smaller rectangles.

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Peanut-Chili-Brownies

Hey there :)

A while back I got this chili-peanut butter and I was a bit at loss what to do with it. For me it was nothing to smear on a bread and have it with some bananas like normal peanut butter and my boyfriend isn’t into nutbutters at all.

So I thought about it for a while and decided there was only way, the one I usually take: Baking with it :). And since I have finally bought a brownie form, brownies were the obvious choice for me. And it was a good choice. Although I am not totally into that chocolate-chili thing – chocolate with chiliflakes is a no go for me – this brownies turned out really well. They only have slightly hot after taste and it makes them really interesting. The chili flavor isn’t overwhelming but complimenting the taste and they turned out way better than I thought they would. Me and my boyfriend were a bit skeptical but the outcome is after all very nice:)

They don’t need any flour and thanks to the peanut butter you also don’t need to add any more butter or dairies which makes them a slightly healthier choice while still having that nice brownie-gooey-feeling and tasting very scrumptious. Like snickers but with a spicy aftertaste. Oh lala.

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If you only have regular peanut butter, the recipe will of course work with that as well. If you want to have that chili tang you can add about ½ tsp. of chili powder. Or more if you dare so ;)

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Recipe

prep time: 15 minutes + baking time +++ yields: one pan of brownies

Ingredients

  • ¾ Cup / 180g chili-peanut butter (or use normal peanut butter + ½ tsp. chili powder)
  • 1 bar / 100g dark chocolate
  • 2/3 Cup / 140g sugar
  • 3 eggs
  • 1/3 Cup / 35g coarse almond meal
  • 1 tsp. baking powder
  • some of your favorite chopped chocolate (optional)
  • coarse sea salt to sprinkle on top (optional)

Instructions

Over low heat or even better with a double boiler melt the chocolate and stir in the chili-peanut butter until smooth.

In a medium bowl cream together the eggs, the sugar and the baking powder. Pour the chocolate-peanut butter- mixture to the egg mixture and stir well until combined.

Stir the almond meal into the mixture.

If using, now fold your chopped chocolate into the batter.

Pour into a brownie ban (mine is 28cm+28cm). Sprinkle some coarse sea salt on top if you want to.

Bake at 160°C for 25-30 minutes.

Nut Crunch Bars

Hey there :)

Haven’t had a lot with nuts lately up here so I thought it might be time again. Especially since the weather is getting colder and the fats from the nuts can help one staying warm and feeling cozy .

hah.. nuts are great…

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Those bars a quite heavy. They are not a light snack, not at all. Actually they are pretty high in calories and they do taste like it. But they are full of healthy fats and fiber that will fill you for quite some time. And they are a nice autumn-treat, together with some warm milk, hot chocolate, or chai or whatever it is you like to drink :) So yiu might not want to have 5 a day, but one day is pretty awesome to have. And they last longer like this :)

They are a little fragile when still warm, so let them cool before slicing and handle with care when they are out of the oven. Otherwise you end up with some delicious crumble that you can sprinkle on top of some oatmeal or yoghurt. Which is also nice ;)

Ingredients

for the Base

  • 1 Cup / 140g left over nut pulp from nutmilk or almond meal
  • ¼ Cup / 25g rolled oats
  • 1/3 Cup / 90g nutbutter of choice (I have used hazelnut)
  • 3 Tbsp. coconut oil, melted
  • 1 tsp. lucuma powder
  • 2 Tbsp. maple syrup
  • pinch of salt

for the nut crunch

  • 1 ¼ Cup / 180g mixed nuts (this will give a real big nut crunch crust. You can reduce this a bit if you want)
  • 3-4 Tbsp. Honey or rice syrup for a vegan version
  • 2 Tbsp. coconut oil
  • pinch of coarse sea salt

Instructions

Preheat your oven to 175°C.

Start with the base: In a bowl simply mix all ingredients together until combined. You will have a thick, just slightly sticky mass. Press the mass with your hands in a loaf pan (or a brownie pan, I just don’t have one) that is lined with a baking sheet. With your hands or a spoon even it out.

In the oven (175°C) bake for about 15-18 minutes

In the meantime prepare for the nut crunch: In a pan over medium heat stir together the honey (or rice syrup) and the coconut. Reduce the heat a bit and let simmer for about 20 minutes. Then add the nuts and salt and cover them in the liquid.

Take the base out of the oven and put the nut crunch on top of the base. Gently press down with a spoon.

Return everything to the oven (still at 175°C) and bake for another 25 minutes.

Take out, let cool and cut into rectangles or squares.

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Buckwheat-Walnut-Pancakes

Hey there :)

This is a recipe I have first made a while back, fiddling with some pancakes. Making pancakes is always a good way to find out about flavor-combination and stuff. They reveal everything in their little pancake-universe :)

As far as I am concerned, buckwheat and walnuts work pretty nice together and make a good breakfast in autumn. Also they are a nice twist form usual pancakes, even though lain ones are just alike awesome. These one here do have a little more protein though thanks to the buckwheat

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Recipe

prep time: 30 minutes +++ yields: about 15 small pancakes

Ingredients

  • ½ Cup / 55g walnuts
  • ½ Cup / 90g buckwheat groats
  • 2 eggs
  • ¼ Cup / 60ml maple syrup
  • 1/3 Cup / 75ml almond milk + 1 Tbsp. cider vinegar
  • ½ tsp. baking soda
  • ½ tsp. baking powder
  • pinch of salt

Instructions

Start by stirring the cider vinegar into the almond milk and set aside for about 10 minutes.

In a blender put the walnuts and buckwheat groats and pulse several times until you get a coarse meal. It doesn’t have to look like fine flour, but it should be ground enough to not be able to distinguish between the buckwheat and the walnuts. Put in a bowl and add baking soda, baking powder and salt. Set aside.

In another bowl mix together eggs and maple syrup until a little foamy. Then add the almond milk mixture.

Now stir in the buckwheat-walnut mixture and mix until everything is distributed more or less evenly.

In a pan over medium heat place a bit of oil and about 1 tablespoon of the mixture per pancake. They are very delicate so keeping them small helps when you flip them. Bake on both sides until brown, about 3-4 minutes.

Serve topped with some chocolate, cacaonibs, more maple syrup, yoghurt or favorite topping

Add with a bit of maple syrup and some more crushed walnuts. Or with some semi-sweet chocolate spread in-between. Or however else you like them :)