Buckwheat Blender Waffles or Pancakes

This recipe is adapted from Sue Gregg's Blender Pancakes or Waffles recipe. (I highly recommend Sue Gregg's cookbooks.)

Buckwheat is supposedly technically a fruit, not a grain, so these could be considered grain-free.

Measure 1 cup buckwheat and rinse. We used raw buckwheat (whole light-colored kernels, with the hulls removed), but Sue Gregg recommends sprouting buckwheat.

Put rinsed buckwheat in the blender and cover with about 1 to 1 and 1/2 cup(s) raw buttermilk, yogurt or kefir thinned with filtered water to buttermilk consistency. (For a non-dairy alternative, use rice milk, nut milk or water with 1 Tbsp lemon juice or apple cider vinegar as part of the liquid).

Soak 6-12 hours or overnight.

Add to buckwheat mixture in blender:

2 Tablespoons chia seeds, ground or whole (optional--or you can substitute other types of edible seeds such as flaxseed if desired)
1 egg (optional--you can leave out or substitute)
2 Tablespoons oil, melted butter, or melted coconut oil
(optional) 1-2 teaspoons honey, maple syrup, or other sweetener
Enough liquid to blend, if necessary. A thinner batter is better for pancakes.

Preheat waffle iron.

Blend buckwheat mixture very well at highest setting until smooth, 3-6 minutes or more. Add more liquid if necessary for blending.

Meanwhile, mix together:

1/2-1 teaspoon baking soda (adjust the amount depending on the acidity of your liquid--more baking soda for higher acidity, less if you are diluting your yogurt or kefir, etc.)
1/2 teaspoon salt

While blender is running, sift baking soda mixture through fine sieve into blender, or drop carefully into vortex of blender. Turn off the blender as soon as the baking soda mixture is thoroughly mixed in.

Thoroughly grease or oil hot waffle iron and bake waffles until they have mostly stopped steaming (for both of my waffle irons, this is slightly longer than the iron's doneness indicator).

Carefully loosen waffle from iron (with non-metal implement if using a nonstick iron). We eat these plain, but you can top with fruit, syrup, whipped cream, or just about anything else. If you leave out the sweetener, waffles make a great base for things like sausage gravy, creamed tuna, or chicken a la king.

Waffles freeze or refrigerate well, and can be reheated in the toaster.


Troubleshooting and Variations:

* You can leave out either the egg or the seeds, but you probably need one or the other to bind it and keep the waffles from sticking to the waffle iron.

* Gluten-free waffles tend to stick to the iron more, so it's important to grease well and remove the waffles gently. Also make sure the waffle is done (has stopped billowing steam) before lifting the cover of the iron.

* You can leave the oil out or reduce to 1 tablespoon, but will still need to grease the waffle iron and the waffles may stick more. Increasing the flaxseed will allow you to reduce other added oils without so much of a sticking problem.

* If you wish to use plain water or un-soured milk or dairy substitute, reduce the baking soda to 1/4-1/2 tsp. The waffles won't rise as much and may be a bit more bland, but they should still work.

Sprouted Quinoa Waffles

This recipe is adapted from Sue Gregg's Blender Pancakes or Waffles recipe. (I highly recommend Sue Gregg's cookbooks.)

Measure 1 and 1/2 cups whole raw quinoa and rinse very well to remove bitter saponins. I rinse it 1/2 cup at a time in a strainer for at least 3 minutes or until it stops foaming and does not smell bitter.

Put rinsed quinoa in a bowl and cover with warm or room-temperature filtered water--about 1 and 1/2 to 2 cups water. Soak 6-12 hours or overnight. There should be visible sprouts after an overnight soak--quinoa sprouts very quickly.

Drain and rinse quinoa.

Combine in blender:

Sprouted quinoa
2 Tablespoons ground flaxseed (or 3-4 Tbs whole flax seed)
1 cup liquid (1 cup buttermilk, 1/2 cup yogurt diluted with 1/2 cup milk or water, or
1 Tbs. lemon juice or vinegar plus enough water or milk substitute to make 1 cup)
1 egg * (see egg-free variation below)
2 Tablespoons oil, melted butter, or melted coconut oil
(optional) 1 teaspoon vanilla extract (be sure it's a safe kind if gluten- or corn-intolerant)
(optional) 1-2 Tablespoons honey, maple syrup, or other sweetener

Preheat waffle iron.

Blend quinoa mixture very well at highest setting until smooth, 3-6 minutes. Add more liquid if necessary for blending.

Meanwhile, mix together:

2 teaspoons baking powder (I used Hain Featherweight--this does contain cornstarch so is not totally excitotoxin-free but is something I can eat in small amounts occasionally as a "cheat"--if you are more sensitive than I am, use your own safe baking powder or a baking powder substitute.)
1/2 teaspoon baking soda
1/2 teaspoon salt

While blender is running, sift baking powder mixture through fine seive into blender. Turn off the blender as soon as the baking powder mixture is thoroughly mixed in.

Thoroughly grease or oil hot waffle iron and bake waffles until they have mostly stopped steaming (for both of my waffle irons, this is slightly longer than the iron's doneness indicator).

Carefully loosen waffle from iron. We eat these plain, but you can top with fruit, syrup, meat, or just about anything else. If you leave out the sweetener, waffles make a great base for things like sausage gravy, creamed tuna, or chicken a la king.




Troubleshooting and Variations:

Gluten-free waffles tend to stick to the iron more, so it's important to grease well and remove the waffles gently. Also make sure the waffle is done (has stopped billowing steam) before lifting the cover of the iron.

If the waffles stick too much, try adding 1/2 to 1 tablespoon oil to the batter. More flaxseed (up to 2 tablespoons more ground flaxseed) in the batter will also help prevent sticking.

If the waffles are gooey, they may not be cooked enough or there may be too much flaxseed in them.

* For a sugar-restricted diet, omit sweetener and use diluted yogurt, water, or nut milk as the liquid. If avoiding fermented foods (because of intolerances or to treat candida) also omit vanilla, and do not use vinegar as a souring agent. For vegan or egg-free waffles, try increasing flaxseed to 1/4 cup and omitting eggs, and increase liquid to easy blending consistency.

* You can leave the oil out or reduce to 1 tablespoon, but will still need to grease the waffle iron and the waffles may stick more. Increasing the flaxseed will allow you to reduce other added oils without so much of a sticking problem.

* If you wish to use plain water or un-soured milk or dairy substitute, just leave out the 1/2 teaspoon baking soda. The waffles will be more bland and won't rise as much, but they'll work.

Healthy Chocolate Smoothie

Place in blender:

1 ripe banana
8-10 oz. water, milk, kefir, or dairy substitute
[optional] A handful (about 1/8 to 1/4 cup) of raw cashews, blanched almonds, or nuts/seeds of your choice.
1 Tablespoon unsweetened powdered baking cocoa (if you prefer your chocolate less dark, reduce to 1-2 teaspoons, or substitute carob if desired)
About 1 cup ice, as desired (crushed ice works best)

Blend until smooth and enjoy!

I make this in a personal-size blender with just water, cashews, banana, cocoa and ice. It makes a quick snack high in protein and free of grains and refined sugars. The banana is sweet enough that no other sweetener is necessary. This is my standby when I get chocolate and/or sugar cravings. It satisfies my sweet tooth without giving me the later energy/mood crash or heightened cravings I usually get when eating sugary chocolate.

For a NT-style smoothie, use raw milk, kefir or coconut milk and soak or sprout any nuts or seeds before blending.

Bone Broth

(Note: If you are limiting excitotoxins in your diet, this is not a safe recipe as cooking meat and bones for long periods of time tends to release/create excitotoxins.)

Bone broth is really easy to make. All you need is some bones, a big pot, and some water. I like to cut the meat off the bones and save up my bones in a bag in the freezer until I have enough to make broth. I usually use about a quart of bones, but the amount doesn't matter.

Put the bones in the pot and add enough water to cover the bones by at least an inch or two. Add a tablespoon or two of any edible acid--I usually use lemon juice, but a lot of people like to use apple cider vinegar. This can be left out if desired, but the acid helps to draw the minerals out of the bones.

Bring to a boil, turn down to a simmer and cook for a very long time. I usually cook mine for 24 hours or so. Replenish the water as needed to keep the bones covered. I usually leave a lid on for most of the cooking and then take it off at the end to condense the broth. Cook the broth until the bones start to get soft and crumbly--the idea is to get as many minerals as possible out of the bones. You can add spices, vegetables and/or salt during the last part of cooking if desired.

If desired, remove the bones and simmer, uncovered, for several more hours to condense the broth to just a few inches in the bottom of the pan (usually half the original volume or less). This will make it concentrated enough to freeze in ice cube trays to use like bullion in recipes.

You can use bone broth as the base for a soup, add it to casseroles or other dishes, drink it plain, or use it however you wish. It's chock-full of calcium and other important minerals.

Soaked Oat Sourdough Pancakes

At least 6 hours before serving, or the night before, rinse 2 cups rolled oats and cover generously with water (I filled my measuring cup to a total volume of about 4 cups). Add a splash of lemon juice--a teaspoon to a tablespoon. Let soak. Refresh your sourdough starter by adding equal parts (by weight) of flour and water to make at least 2 cups total. I had about a cup of starter, and added 3/4 cup flour and a little over 1/2 cup of water to mine the night before.

According to Nourishing Traditions, soaking and culturing the grains denatures the antinutrient phytates in the grains and makes them more digestible.

You can leave out the honey if desired. I serve pancakes with no topping, so I usually add a bit of sweetener to the batter. I figure that 1/3 cup honey spread out over a few dozen pancakes will be less sugar than if we put maple syrup or honey on each pancake individually. :)

When ready to make the pancakes, drain and rinse the oats and put them into a large mixing bowl. Add and beat well:
1 and 1/2 cups sourdough starter
1/3 cup vegetable oil or melted butter/lard
1/3 cup honey (optional)
4 eggs

In a small dish, mix together:
1 and 1/2 teaspoons baking soda (sodium bicarbonate)
1/4 teaspoon unrefined sea salt
1/2 teaspoon cinnamon (optional)

While beating oat mixture, sprinkle baking soda over batter to mix in.

Fry over medium-low heat until bubbles on the surface pop but do not refill. Flip pancake and cook to desired level of brownness. Serve as is or top with yogurt, preserves, or butter and maple syrup.

Mild Masoor Dal (Red Lentils)

Dal, or dahl, has any number of variations. This version is made with the lovely, mild and quick-cooking red lentils.

The flavors are mild enough for my family's blandness-loving palate, although I would have liked it a bit more spicy myself. If you like more spicy foods, try doubling the cumin, turmeric and/or mustard. You could also add a clove of garlic and a sauted onion, or your favorite vegetable(s).

If you are allergic to a spice, just leave it out or substitute something you like. Any grain can be used instead of rice, or you could just serve the dahl as a sauce over lettuce, tofu or meat. Serving a legume with a grain, such as rice, makes a complete protein.

Mild Masoor Dal

Makes 4-6 servings.

Soak 1 cup of red lentils (hulled and split), or masoor dal, overnight in about 4 cups of water and the juice of half a lemon (about a tablespoon) or a splash of vinegar. If you will be serving the dal over rice, soak the rice in water as well (I soaked 2 cups of rinsed brown rice in 4 cups of water for almost 24 hours). This step is optional, but disables the antinutrient phytic acid in the grains, making them more digestible.

Drain and rinse the soaked lentils, combine with 3 and 1/2 cups of water (4 cups water if you didn't soak them), and bring to a boil.

Turn the pot down to a simmer over medium-low heat and add:

1/2 tsp ground cumin seed
1 tsp crushed coriander seed
1/8 tsp turmeric powder
1/8 tsp powdered mustard
1/2 tsp salt (wait to add salt until the last few minutes of cooking)

Cook for about 30 to 45 minutes or until lentils are tender. Serve on flatbread or over cooked rice. I started the dal cooking and then put my soaked rice into the rice cooker, and they both got done about the same time.

This dal is very good served over cooked rice. I cooked 2 cups of soaked brown rice with 4 cups water and 1/2 teaspoon sea salt.

To serve as in the photo, start with a bed of leaf lettuce. I used one large leaf with more salad on the side, but a thicker layer of lettuce ripped into bite-sized chunks might work better under the dal. Put a good-sized portion of rice on top. Ladle a spoonful of lentil mixture over the rice and garnish each plate with chopped green onions or chives.

If you can tolerate dairy products, you might want to try making the dal more spicy and adding a spoonful of sour cream or plain yogurt under the green onions.