Vegan GF Fermented Buckwheat Pancakes with Coconut Whip Cream

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Why not put a ferment like miso in your pancakes to make them more yummy and lighter.  Filled with healthy probiotics- those lovely microorganisms will nourish your gut and boost your immune system and are sugar-free.

INGREDIENTS 

 

  • 1 cup raw buckwheat groats, ground into a fine flour (or use buckwheat flour)
  • 1 teaspoon Shiro unpasteurized fermented miso
  • 1 cup finely chopped banana
  • 1/2 cup brown rice flour or ground almonds
  • 2 tablespoons arrowroot or sago powder
  • 2 teaspoons baking powder
  • 1/4 teaspoon sea or Himalayan salt
  • 1 ½ cups or more almond or soy milk
  • 2 tablespoons ground flax or chia seeds
  • ¼ cup applesauce (optional)

Filling

  • Bananas
  • Strawberries or other berries
  • Pomegranate seeds
  • Coconut Yoghurt (optional)

 

METHOD

1.  Blend the buckwheat groats on high speed until a fine flour forms or use buckwheat flour.

2. Add the miso and banana and blend until creamy and smooth, then place into a large bowl. Now whisk in the rest of the dry ingredients (rice flour, arrowroot, baking powder, salt, and cinnamon).

3. In a medium bowl, whisk together the plant milk and ground flax or chia seeds. Set aside for 5-10 minutes. Pour this onto the dry ingredients and whisk the batter until no lumps remain. (Adjust liquid content as needed) You can set this aside for a few minutes or hours. It will just keep fermenting.

4. Heat skillet and then lightly oil it. Scoop a heaping 1/3 – 1/2 cup of batter onto the preheated skillet and quickly spread the batter out into a circle. Cook until some bubbles appear and the edge looks darker in colour and firmer.

5. Flip and cook for another couple minutes until lightly golden. Adjust heat as needed. Repeat for the other crepes.

6. Stack and serve with Coconut yoghurt or Coconut Whipped Cream* and fresh chopped berries  or simply serve with pure maple syrup.

 

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TIPS

If using frozen blueberries, pour batter onto skillet first and then top with blueberries to prevent bleeding.

If at any time your batter is too thick or if you want thinner pancakes, simply thin it out with plant-based milk.

Coconut Whip Cream

INGREDIENTS

 

  • 11 can full-fat coconut milk, refrigerated upside-down for 24 hours
  • 1-tablespoon arrowroot flour
  • 1-tablespoon maple syrup
  • ½-1 teaspoon pure vanilla extract

 

METHOD

1. Open the can of coconut milk from the bottom and scoop the layer of white, fatty goodness into a mixing bowl (save the coconut water for a curry or drink.)

2. Blend the chunks of coconut milk with a hand mixer on high speed for 15-20 seconds, just until the mixture turns to liquid. Add the maple syrup and mix until combined. Add the vanilla extract and blend on high speed for 1-2 minutes, until light and creamy.

3. Whipped cream is best served immediately, but can be stored in an airtight container for up to three days. It will harden in the fridge, so when ready to serve, simply blend with a hand mixer on high speed until creamy again.

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Vegan Chick Bean Slice

Chickbean close allUse Organic and BPA free ingredients when available 

This Sugar-free and high protein snack is loaded with nutrients and great for lunch boxes or a great protein pick me up for morning or afternoon tea.

2 ½ -3 cups chickpeas
1 cup goji berries and/or sultanas ( ½ – ½)
¾ cup ground almonds or walnuts
¼ cup cacao
1 teaspoon cinnamon
1 cup brown rice or almond flour as needed
3 tablespoons ground flax seeds
½ cup soy, coconut milk or other plant milk as needed
2 teaspoons vanilla
½ cup tahini or other nut butter
½ cup maple syrup or 1 cup rice syrup to taste
2-3 teaspoons Shiro Miso

Topping

Organic Paleo Museli (apple and cinnamon) *
Organic Buckini (activated buckwheat) Deluxe*
Organic goji berries, coconut, ground nuts, puffed amaranth or quinoa, cinnamon, dried fruit, coconut

maple syrup or rice syrup for brushing on top after baking

Method

  1. Strain off liquid from beans and reserve. Use chickpea juice (aquafaba) for a whipped cream topping.
  2. Toss all dried ingredients together. Set aside,
  3. Stir together ground flax seeds, milk, and vanilla and set aside.
  4. Oil pan and preheat oven to 175C. Combine nut butter, sweetener, and miso together slowly incorporating the beans till chunky.
  5. Fold in the dry ingredients. Adjust liquid content with plant milk as needed till it drops with difficulty from a mixing spoon.
  6. Spoon into baking pan. Bake in oven 30-40 minutes or until the centre is set and the edges pull away from the pan.
  7. Remove from the oven place on a wire rack to cool then remove it from the pan and cut into desired shapes.
  8.  Brush with sweetener if desired and Dip into one of the toppings before serving.

Tofu & Vegetable Quiche

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GF, DF, Vegetarian

Vegan egg substitute available below

Choose whatever organic seasonal vegetables you find at the market this week if you don’t have the ones listed. You can also use leftover cooked vegetables from the night before. Freshen them up with some chopped parsley or coriander before folding into the tofu mixture.

Crust

¾ cup organic oat flour
½ cup ground organic activated almonds
½ cup organic rice or buckwheat flour
½ teaspoon Sea or Himalayan salt
3 tablespoons organic coconut or olive oil
Water as needed

Filling

300 grams organic blanched regular tofu
1-tablespoon organic olive or coconut oil
1 teaspoon organic chopped garlic
1 tablespoon organic finely chopped ginger root
1 teaspoon organic dried herbs or 1 tablespoon fresh seasonal (rosemary, oregano, basil)
1 cup organic chopped onion or spring onion
1 cup organic grated carrot
1/2 cup organic grated beetroot
½ cup organic chopped kale or other green vegetables
2-3 eggs free range and organic or Vegan Egg substitute **
1 tablespoon organic Shiro Miso
¼ cup organic almond, sesame, other nut butter or coconut oil
1 tablespoon organic lemon juice or 1-teaspoon mustard

Topping

1cup organic cooked sweet potato
1-2 Tablespoons organic Shiro Miso
1-2 Tablespoons organic Coconut yogurt
1-2 teaspoons organic ginger juice
a few organic wild fermented vegetables*
organic Rosemary

  • If you don’t have any ferments, try goji berries, grated coconut, ground nuts or seeds, grated lemon or orange rind, rosemary and dollops of yogurt.  If you have ferments any will be fine. I used Wild fermented turmeric cauliflower, carrots, red cabbage and lemon sauerkraut, olives and fresh rosemary from the garden.

Method

  1. In a bowl, mix together all the crust ingredients. Preheat the oven to 200C (180 C fan assisted) 400 F.
  2. Press into an oiled pie dish, and poke a few holes using a fork then bake for 10 minutes or until it looks light brown.
  3. Meanwhile, make the filling. Cut the tofu and drop into boiling water 2-3 minutes. Drain well and set aside.
  4. Heat skillet add the oil and sauté the garlic and ginger 1-2 minutes. Then add the dry herbs and sauté another 30-60 seconds. Add the onions and continue to sauté until they are transparent.
  5. Add the rest of the vegetables cover and cook a few minutes. (if using cooked vegetables cook the onions till soft then add the cooked vegetables.
  6. Blend the tofu in a food processor and slowly add the rest of the ingredients until smooth and creamy. Add a bit of water if needed till the consistency is droppable from a spoon.
  7. Fold in vegetables. Spoon into prepared base and bake 30-40 minutes.
  8. Meanwhile, blend or mash the topping ingredients. Taste and adjust to your taste. Remove pie from the oven, cool slightly then spread with topping and top with ferments. if you don’t have any ferments, top with crushed almonds, goji berries and grated lemon and orange rind.  Serve warm or cool.

** Vegan Egg Substitute: Use one tablespoon of flax seeds and three tablespoons of water to replace one egg. Freshly grind the flax seeds into a fine powder using a coffee or spice grinder. Whisk in the water until it becomes gelatinous.

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Vegan Fermented Flatbread

How many ferments can you eat in one meal?

Try a hearty Slavic vegan, gluten-free fermented flatbread made mostly from potatoes,   served, especially in the fall and winter.

My friend Paula and I shared brunch the other day during a workshop planning session. I brought over freshly made flatbreads–one thicker than the other. She prepared a delicious omelette with lots of vegetables and mung bean sprouts served with fermented ginger pickles, wild fermented red cabbage, and fresh coriander. I made a miso dip with fermented mirin rice wine, ginger, and fermented Shiro miso to spread on the bread. What a feast!

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 Vegan GF

Ingredients

  • 1 kg (2.2 lb) white potatoes
  • 300 g (2½ cups) rice or chickpea flour
  • ½ tsp miso
  • extra flour for rolling

Method 

1. Boil potatoes whole with skins on for about 15 minutes, depending on size. When soft, drain and cool. The potatoes are then easy to peel with a paring knife ahead of time  The older the potatoes and the colder the better, as the dough will be less sticky.

2. In a bowl or on a well-floured surface, grate potatoes on the small holes of a grater or mash.

3. Mix in flour, miso, and potatoes and knead until it forms a not-too-sticky dough, adding extra flour as needed. Roll out on a lightly floured surface into a log about 60 cm (2 feet) long.

4. Cut the log into 14 pieces about 5 cm wide.  Once the dough is mixed, work with it right away and don’t leave it to sit, otherwise, it will get more sticky.

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5. Start warming up your frying pan over medium heat.

6. Liberally flour a flat surface. Toss a piece of dough around in the flour and roll into a circle with a rolling pin. They can be any shape you like. If the rolling pin gets sticky, scrape it off right away otherwise it will build up more dough. You want it to be fairly thin, but thick enough so it doesn’t fall apart and so that the final bread has some bite to it.

7. Carefully transfer the flatbread to a dry frying pan (no oil on it). When one side starts to bubble, you can flip it. Use a butter knife or fork to poke large pockets of hot air (although not necessary). It takes about 2-3 min on each side.

8. While one flatbread is cooking, roll out another.

9. When finished cooking, put the bread on a plate and brush one or both sides with melted oil or other fat.

10. Serve warm. Can also be refrigerated or frozen, but warm up in oven or steam before serving. Spread with various fillings or just brush on melted oil and serve with various toppings rolled or folded into quarters.

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