Blog Archives - Mindful Wellness

Buckwheat Granola

1/26/2017

Image by Joe Pineda

5 servings
1.5 hour prep time

3 cups buckwheat groats
1/4 cup maple syrup
1/4 cup unsweetened cacao nibs
3 T coconut oil, melted

Set the oven to 260 degree F.
Melt coconut oil and combine with all the ingredients in a bowl. Distribute the oil evenly among all of the ingredients.
Spread out all of the ingredients on a sheet of baking parchment paper and bake for one hour.
Allow granola to cool before storing in a air tight jar or container.

Tips:

Fig juice from the fig bar recipe can be reused for this recipe.
Excessive amounts of sugar should be avoided. Albeit, sugar helps hold the granola together. We prefer them sugar free. This way they are more like healthy grape nuts.
This recipe pairs well with oat milk to create a cereal-like breakfast. Add fresh fruit, nuts, seeds, and nut butter with a dash of cinnamon.

Buckwheat Groat Granola.docx
File Size:	4 kb
File Type:	docx

Banana Nut Crumble Muffins

1/8/2017

Image by Caitlyn Tischer

12 servings
10 minute prep time
20 minute cook time

3-4 bananas
1.5 cups quinoa flour
1/2 cup gluten-free oats
1/4 cup coconut oil, melted
1/4 cup walnuts, chopped
5 T water
2 T flax meal
2 tsp baking soda
1 tsp vanilla extract
1/2 tsp Himalayan salt

topped with:

1/4 cup maple syrup or 4 chopped Medjool dates
5 T quinoa flour
2 T coconut oil, melted

Preheat oven to 375 degree F. Prepare muffin tin by oiling w/ coconut oil or use a silicon muffin holder (less mess, and no oil necessary).
Prepare the flax eggs by combining the flax meal and water. Let sit for 5 minutes.
Add everything besides the crumble ingredients into a mixing bowl. Mix until the ingredients are evenly distributed.
Once flax eggs and oil are ready, add both to bowl and mash bananas (keep some texture to keep the muffins moist).
Pour doughy mixture into muffin tin
Prepare the crumble by adding the remaining ingredients to a small bowl. Adjust as necessary until desired texture is created. Using a spoon, apply crumble to muffin tops.
Bake the muffins for 15-20 minutes. Let cool before storing.

Banana Nut Crumble Muffins.docx
File Size:	4 kb
File Type:	docx