Here's the Dish

healthy ANDI licious

Sweet Potato Pancakes May 18, 2013

Sweet Potato Pancakes

Sweet Potato Pancakes

Sweet Potato & Buckwheat Pancakes

with cinnamon & walnuts

Sweet, nutty, nutritious, and crave-worthy.  Plan ahead for this recipe–you will want the cooked potato to have time to cool in the fridge overnight or for several hours.

Ingredients
Makes 1 hearty serving that can be eaten by one or shared by two

– 2 small sweet potatoes (choose smaller, or long and narrower potatoes for easier microwave baking)
– 1 1/2 tbsp 100% buckwheat flour
– 2 cage-free eggs (or one egg + 3 tbsp 100% egg white)
– Dash of cinnamon (to taste)
-light dash of salt
– 1 tbsp chopped walnut pieces

– 1 tsp 100% maple syrup (for topping)
– 1 tsp olive or canola oil to lightly grease pan

Method

1) MAKE AHEAD: Rinse sweet potatoes well and poke each several times with a fork. Place in microwave-safe dish with 2 tbsp water and microwave on high for 4-6 minutes until potato feels soft and well-cooked when poked with a fork. Place cooked potatoes carefully (they will be hot) in a closed container in the fridge overnight or for several hours until cook.

2) Remove  skin from cooled cooked potatoes and place flesh into a large bowl. Mix in all ingredients (except walnuts, maple syrup, and oil). Mash and mix the ingredients well until smooth then stir in walnuts.

3) Grease pan lightly with olive or canola oil and heat pan to medium-high heat. Carefully spoon out batter onto pan and press with metal spatula to flatten into pancake shapes. Allow batter to lightly brown on one side (about 1 minute) then flip and cook other side. Reduce heat when you add the second batch or if batter starts to brown to quickly.

4) Serve immediately with light drizzle of pure maple syrup. Top with additional walnut pieces if desired.

Advertisements
 

Buckwheat Banana Gingerbread December 9, 2012

Rich Buckwheat Banana Gingerbread

Rich Buckwheat Banana Gingerbread

Buckwheat Banana Gingerbread
with walnuts & fresh ginger

Ingredients

1 1/2 cups Arrowhead Mills Organic Buckwheat flour
1 1/2 Tbsp fresh grated ginger
1/3 cup molasses
1/4 cup brown sugar
3 ripe bananas
1 Tbsp cinnamon
1/2 tsp ground cloves
1/2 tsp ground nutmeg
1 tsp vanilla extract
2 Tbsp coconut oil
1 cage-free egg
1/2 tsp salt
1/2 tsp baking soda
2 Tbsp non-dairy milk (I used unsweetened vanilla almond milk)
1/4 cup chopped walnuts (optional)

Method

1) Preheat oven to 350°F. Combine ingredients (all except buckwheat flour, nuts, & ground spices) in large bowl. You can use a mixer or a hand blender to mix the fresh grated ginger in well with the other ingredients.

2) Mix in the flour and spices until all ingredients are well blended. Mix in nuts using a large spoon (or sprinkle chopped nuts on top of bread batter in pan).

3) Pour mixture into bread pan and bake at 350°F for 40-45 minutes. Test the bread with a toothpick of fork to make sure that full baked.

This was a really fun bread to make. I was craving gingerbread and have been wanting to try something that would complement buckwheat flour (a gluten-free alternative to wheat–which is actually not related to buckwheat despite their similar names–with a distinct nutty taste). Gingerbread & buckwheat paired beautifully together. I really wanted to try this with applesauce but only had bananas on hand so decided to give them a try. Not bad and makes a great bread for those who would enjoy a more complex flavor than traditional banana bread but with some of the light banana sweetness. Enjoy!

 

Buckwheat Soba Noodles with Peanuts & Lime December 29, 2011

Buckwheat Soba Noodles with Crunchy Peanuts & Fresh Lime

Buckwheat Soba Noodles with Peanuts &  Lime
with red cabbage, broccoli, carrots, & mint

Don’t get stuck in a whole-wheat pasta rut. While whole-wheat is certainly a step up from refined pasta for Italian pasta dishes (whole-grains are higher in fiber  and nutrients), Buckwheat soba noodles are a delicious alternative to use as a base for the fresh flavors of Asian cuisine. Buckwheat–despite the misleading name–isn’t actually related to wheat. (In fact, it’s more closely related to Rhubarb!) Buckwheat soba noodles high in protein, antioxidants, and are naturally gluten-free, but check labels carefully to make sure that wheat was not also added to the noodles if you have a wheat allergy.

Ingredients
-Buckwheat soba noodles (about 2 oz per person)
-Fresh broccoli
-1 whole large onion
-4 cloves fresh garlic
-1/4-1/3 head of fresh red cabbage shredded
-2 large carrots shredded
-2 fresh limes
-2 tbsp Terkiaki sauce (reduced sodium if possible)
-4 tbsp your favorite Peanut Sauce
-3/4 cup blanched, shelled (unsalted) peanuts- to add to taste on top of individual portions
-3 tbsp canola oil
-Fresh mint leaves (optional)
-Sesame seeds (optional)
-4 oz Protein–lean meat, tofu, or seitan– fully cooked and sliced very thin

Methods
1) Place protein in a sealed container or bag with 1-2 tbsp marinade and leave in fridge for 20-30 minutes. Cook meat or vegetarian protein (tofu or seitan work well) as desired using some of the peanut sauce or terkiaki sauce as marinade. For tofu or seitan, you can easily add these to a stir-fry pan and cook with 1 tbsp oil. For chicken, you can bake thinly cut chicken breast slices for about 30 minutes at 350°F. For beef (lean and 100% grass-fed), use stir-fry cut strips and cook in stir-fry pan the same way you would cook your tofu.

2)  Begin boiling water in large pot for pasta, following the soba noodle’s instructions on the package (cooking instructions vary by brand and number of servings). Chop onion into fine pieces and add to large stir-fry pan with canola oil. Cook on high heat, stirring frequently. Mince garlic and add to pan, reducing heat to medium.

3) Chop, shred, and slice remaining vegetables and add these to pan stirring frequently. (Add broccoli last). After approximately 5 minutes add in terkiaki and peanut sauce.

4) Once water has boiled, add pasta and cook according to directions on box. Once cooked, strain pasta and combine in large bowl with cooked vegetables. Slice 1 lime and squeeze juice into bowl. Mix well. Slice remaining lime to add a slice as an accent to each plate so that guests can enjoy as desired.

5) Serve hot. Garnish with fresh mint leaves and sesame seeds and top with 1-2 tbsp peanuts. Pairs well with green tea.