Monday, February 6, 2012


So you've learned a bit about Clean Eating.
You've even tried a recipe or two.  
And now you have a question to ask.

So, ask away!

"But don't you feel deprived?"

Deprived?  Of what?
White Flour?
30 Lbs?
Binge Eating?
Poor Energy?

Um, no!
No depravity here.

Especially when something like this is on the menu...

Cocoa Banana Buckwheat Bake
adapted from The Edible Perspective

1/4 cup ground raw buckwheat groats (see "thinks" notes at bottom)
1 Tbs. raw buckwheat groats
2 Tbs. milled flax seeds
2  1/2 Tbs. unsweetened cocoa powder
1 Tbs. chia seeds
1/4 tsp. baking powder
1/2 large banana, mashed [~ 1/3 cup]
1  1/2 tsp. vanilla extract
1/3 cup unsweetened almond milk
2-3 Tbs. maple syrup
1 egg white

1.  Preheat oven to 350*
2.  In a medium bowl, mash banana until wet and smooshy.   Mix in almond milk, vanilla, maple syrup, and egg white with a fork.
3.  Mix in buckwheat flour, groats, cocoa powder, baking powder, milled flax seeds, and chia seeds.
4.  Lightly grease a medium ramekin or other oven-safe bakeware.  I use coconut oil and it seems to work better than using the oil mister.
5.  Pour mixture into ramekin and smooth top.
6.  Bake for 30-35 minutes, or until toothpick inserted in center comes out clean.
7.  Enjoy with your toppings of choice:  peanut butter, unsweetened coconut, banana, walnuts, etc.

No, I'm not feeling deprived.
How could I?

Craving Buster Choco-PB-Bana Shake

1 cup almond milk (or other milk of choice:  cow, soy, etc.)
1 scoop chocolate protein powder
1 Tbs. Natural PB (check the label -- NO SUGAR!)
5-6 frozen banana slices
crushed ice

Dump it all in your blender and process.  
Pour it into a pretty cup, garnish with a straw and suck it down, baby!

The thinks you'll think:
-- What are buckwheat groats/flour?   Buckwheat is a gluten free option for many dishes.  It is not related to wheat at all, but works like wheat products in baked goods.  I found my groats at the local health food store and just use my spice/coffee grinder to grind them to soft powder.

-- The Buckwheat Bake is too much food for me to eat in one sitting.  I usually divide mine in half and save half for another meal/snack.  Honestly, I think it's better after a couple hours... rewarm in the microwave and enjoy!

Taste and see that the LORD is good;
   blessed is the one who takes refuge in him.
Psalm 34:8


  1. So in the buckwheat recipe, when it calls for 'buckwheat groats' you just put them in whole? And the ones that you grind, do they end up like flour, or corser like cornmeal? :}

    1. Miller Family -- Buckwheat groats is the buckwheat unground. I put in one tablespoon of them unground. They get softer, but do add a nice texture to the bake. As for the ones I grind, they become powder... Even finer than regular flour -- more like a pastry flour. Hope that helps! A.


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