Chocolate Banana Breakfast Cake

This is an amalgamation of two fantastic grain free recipes. I had been making a breakfast bake by the Wannabe Chef for quite some time and have made many variations, including a reduced egg and a banana free version. I always loved the recipe and saw it as a good base for a cupcake. Recently, I came across this paleo chocolate cupckae recipe by Elana's Pantry which turned out fantastic! They tasted like a more rich and decadent version of the breakfast bake. I wanted to bring the two recipes together to make another go-to variation of my favourite breakfast bake. By simply adding cocoa powder and some coconut oil to the original breakfast bake recipe, mission was accomplished.

Chocolate Banana Breakfast Cake adapted from the Wannabe Chef

1 medium banana
2 eggs
2 tbsp coconut flour
1 tbsp cocoa powder
1 tbsp coconut oil, melted

1. Mash banana in a bowl and beat in eggs.
2. Add coconut flour and cocoa powder and mix until fully combined.
3. Add coconut oil and mix well
4. Scrape into a microwave safe glass dish (the shallower the better) and microwave for 3-4 minutes until the top is set. Turn out onto a plate. If your dish is a bit deep, the bottom may be a bit moist/mushy, and you can microwave it on the plate for another 30-60 seconds.

The cake can be eaten on it's own, topped with nut butter and other goodies, or sliced in half to make a sandwich out of it. I prefer a bit of nut butter but often just eat it on it's own. Now you can feel good about eating cake for breakfast!

Black Bean Soup

All winter long, dinners consisted of hearty soups and stews packed with root veggies, dark greens, and lots of legumes. As March came around, fresh salads began to frequent my lunches, but dinners have still been warm comfort food. This probably also has something to do with the fact that they are easy to make, have mostly hands off cooking time, and make great leftovers or freezer meals. Today I spent the day making two different soups/stews and a quinoa salad. One of those soups was this Black Bean Soup. It was the first time I had made it but it won't be the last. I made some adjustments to the original recipe based on what I had on hand, and I quite liked it. The roasted red peppers are a very nice touch. This soup is quick to put together and just requires a little bit of planning, to soak the beans overnight.

Black Bean Soup adapted from Whole Foods

220 grams dried black beans
2 small onions, chopped
1 cup roasted red peppers
2 garlic cloves, grated
1/3 cup water
2 tsp cumin
1 tsp chili powder
1/2 tsp cayenne pepper
5 cups water
salt and pepper to taste

for serving:
nutritional yeast
avocado

1. Soak black beans in water overnight at room temperature. If they need to be left for more than 12 hours, I would usually refrigerate them.
2. In a large saucepan, add onion, roasted red peppers, garlic and 1/3 cup water. Bring to a simmer and heat until onions are soft and fragrant.
3. Add spices and simmer for 1-3 minutes.
4. Add drained and rinsed black beans and 5 cups water.
5. Bring to a boil and then reduce to a simmer for 1.5 hours, or until the beans are cooked.
6. Allow to cool enough so that 2 cups can be portioned into a blender to be pureed. Add pureed soup back into the pan. Add salt and pepper to taste.
7. Serve hot with desired toppings. I stirred in some nutritional yeast and avocado.

Blueberry Buckwheat Porridge

Buckwheat porridge sounds so homely and plain. Yet to me, it sounds warm, comforting, and delicious. Buckwheat porridge isn't something I would have been itching to try until I was forced to find a replacement for my beloved morning oats. I recently have had to eliminate some foods from my diet in order to determine potential food sensitivities. It has been more challenging than I thought it would be, and while I thought breakfast would be my biggest challenge, this buckwheat porridge has replaced my regular oatmeal without any hesitation. The flavour is much more earthy than oats, and has a texture that is reminiscent of cream of wheat, but heartier.

For this recipe, I use raw buckwheat groats that I grind myself in my food processor. I don't make it super fine and leave some half crushed groats. This gives a nice texture to the porridge. As a time saver, I grind a batch of buckwheat when I have some extra time and store it in the freezer.

Blueberry Buckwheat Porridge slightly adapted from Meghan Telpner
Serves 1

1/3 cup full fat coconut milk (I use the canned variety, which is very thick. If you are using a thinner milk, use more, substituting out some of the water)
1 cup water
1/4 cup ground raw buckwheat groats
1/4 cup frozen blueberries
2 tbsp ground flax
1 heaping tbsp almond butter

1. In a small sauce pan warm the coconut milk and water until dissolved. Do not let it get too hot at this point.
2. Whisk in the buckwheat groats, increase the heat to medium, and continue to whisk. Once the mixture is simmering, add blueberries, turn down to low and heat for 5-8 minute, stirring occasionally.
3. Transfer into a bowl, stir in ground flax, and top with almond butter.

This recipe provides a solid base from which you can add almost anything your heart desires. You could add fresh berries instead of frozen, preferably post-cooking. You could add maple syrup, shredded coconut, or dried fruit. The possibilities are endless. Since the stove top is required, this isn't the fastest breakfast out there but it is relatively quick. I have made this in the microwave to save time, but it doesn't achieve the same smooth consistency, since it is difficult to stir frequently using the microwave.

So the next time you have the 10 minutes in the morning to make a hot breakfast, I suggest you give this one a try.

Rosemary Potato Quinoa Salad

I have another potato recipe for you! This one incorporates one of my favourite flavour combinations, potato and rosemary. This salad is warm, comforting, and of course packed with healthy ingredients. With some extra-cold weather on it's way, having something warm and comforting to eat is always welcome.

Rosemary Potato Quinoa Salad
Serves 6

6 small-medium yellow fleshed potatoes (~800 g), diced small
3 tbsp olive oil
rosemary, to taste
salt
pepper
1 cup dry quinoa
1 tbsp olive oil
1 onion, diced
6 mushrooms, sliced
2 garlic cloves, shredded
2 tbsp chopped fresh parsley

1. Preheat oven to 350 degrees F
2. Toss diced potatoes in olive oil, rosemary, salt, and pepper to taste in a large roasting pan.
3. Bake for 25 minutes, and then stir. Increase heat to 400 degrees F and bake for another 15-20 minutes until sizzling.
4. While the potatoes are in the oven, cook the quinoa according to package directions. (Bring to a boil in 1.5 cups water, stir, cover, and reduce to low for 15 minutes)
5. In a large pan heat olive oil over medium heat. Add onion and sauté for 5 minutes until soft. Add the mushrooms and garlic and continue to heat until mushrooms are cooked.
6. In a large bowl combine quinoa with onion mixture and stir to coat. Add potatoes and fresh parsley and mix well. Serve warm.

The photo doesn't do the salad justice really. While making this salad, which I had a feeling I would be sharing the recipe, I tried to think about the last time I took a picture with my regular camera, or with the DSLR. I couldn't think of it! It has been quite some time and after looking at this picture, I think I need to return to using a real camera. The artificial lighting in my home at night is just not conducive to good iPhone photography.

Anyway, the salad was delicious, and was another winning rosemary and potato combination. I had it alongside some baby arugula with a little bit of balsamic drizzled overtop. I imagine spinach would be nice too if arugula isn't your thing. Be sure to be liberal with the olive oil when roasted the potatoes as this extra oil becomes the "dressing" for the salad, helping to keep it all together. 

Cinnamon Spiked Chickpea Flour Breakfast Bars

This recipe is the result of a friend looking out for me. My Housemate and good friend Jenna, knew I was on the hunt for a delicious use for my chickpea flour. While I have had one success, it has been mostly failures. On Sunday, she sent me a link to a recipe on the Edible Perspective. It was for a gluten-free "bread." I knew immediately I wanted to make it and made it later on that day.

I made minor tweaks mostly due to what I had on hand. The original recipe was gluten-free, but with my wheat bran addition these are no longer gluten-free. The texture resonated with me as more of a "bar" so that is what I am calling it.

Cinnamon Spiked Chickpea Flour Breakfast Bars slightly adapted from the Edible Perspective

3/4 cup chickpea flour
1/2 cup oat flour
1/8 tsp salt
1 tbsp brown sugar
2 tsp cinnamon
2 tbsp olive oil
1/6 cup chopped dates
1/6 cup white chocolate chips
1/4 cup unsweetened coconut
1/4 cup wheat bran
1 cup water

1. Preheat oven to 375 degrees F.
2. Combine all ingredients in order and stir to combine.
3. Pour into a well greased 9x9 pan
4. Bake for 35-45 minutes until crackers and browned on the edges.

These seemed a bit more crumbly than those from the Edible Perspective, but I'm sure it has to do with the bran addition, or the olive oil substitution for coconut oil. I have to get my hands on some of that stuff.

I was a bit hesitant to replace the buckwheat flour (which I didn't have) with more chickpea flour as I thought I would find the chickpea flavour overbearing. I also wanted to make sure it was sweet enough for me based on my past experiences with chickpea flour. That is why I made sure to replace the dried fruit I didn't have with some chocolate chips. On my first bite I wasn't too sure but it really grew on me. It is great with peanut butter on top, and made a great quick breakfast for this busy week. Also, do not be shy with the cinnamon! I am happy to report, that with this recipe, I polished off 2 mason jars of pantry items! Again, it felt like checking off items on a to do list.

This will be my last post before I head off to Italy. I will not be blogging during my trip. Upon my return I will be finishing my move back into my parent's house, but hopefully I will be able to bring you a new post with a new recipe shortly after my return. While I won't be blogging, I will be tweeting, so you can follow me @foodforfuel to keep up to date!

See you in September! (wow, already?!?)

Banana Chocolate Chip Chickpea Flour Pancakes

In about 5 weeks, I will have completed part of my research study for my Master's thesis, move out of my current house and into my parent's house, and depart for Italy for a 2 week trip with my Nonna and cousin. I am really excited for it all to happen, but I feel like a lot needs to happen in the next 5 weeks. One thing that needs to happen is that I need to use up a lot of my pantry and freezer items. This will not only make my move easier, but I will reduce the risk of wasting food and I will save some money. I am going to start making the conscious effort to use up what I have and attempt to make-due rather than taking those oh so tempting grocery trips.

What have I done in the past few days to accomplish this:

1. I made some granola. I made a version similar to the crunchy quinoa granola, but I added some oats and different nuts.
I have lots of yogurt in the fridge that needs to get eaten in the next week or two. Normally I add some fruit and I am good to go. However, I want to save some of those frozen berries for in the future when I may not have any fresh fruit available to me. Plain yogurt is a bit boring on it's own however so I made this high protein and fairly low sugar granola. It also used up lots of nuts that I had as well as some dried cranberries which I will not eat on their own.

2. Used up that big bag of frozen vegetable scraps.
For the past few months, I had been keeping some veggie scraps in a ziploc bag in the freezer. It had a little bit of everything. I kept aspargus ends, parsnip tops, carrot peelings, bruised zucchini, mushroom stems, and wilted celery. I had been doing this since I wrote this post on wasting less food, but I have not kept everything. I figured it was about time to make the vegetable stock I was keeping these veggies for. Soup is literally the last thing I would want to be making this time of year, but it had to be done. I will write about making vegetable stock in the near future, and what I end up using it for.

3. Developed a yummy pancake recipe using chickpea flour.
Once my oats run out, pancakes are the next order of business for breakfast, which will also help with using up some flour. However, I'd like to save my wheat flour for baking bread, and I have a lot of chickpea flour to play with. I wanted to figure out a good recipe that is quick and also delicious. After first trying chickpea pancakes with blueberries, I knew I needed to up the sweet factor if I was going to enjoy them for breakfast. My first try was a great success and after one more tweak I have settled on the following recipe.

Banana Chocolate Chip Chickpea Flour Pancakes
serves 1

1/2 cup chickpea flour
1 tsp baking powder
1 tsp cinnamon
1/2 cup vanilla soy milk (I think the sweetened soy milk might be neccessary)
1 banana, chopped
1 tbsp dark chocolate chips - an extra tbsp doesn't hurt ;)

1. Whisk together the first three ingredients.
2. Slowly add the soy milk, whisking in to remove any clumps.
3. Stir in the banana and chocolate chips.
4. Heat a greased pan on medium heat, and add 1/4 of the batter to the pan (I like to cover the pan). Once the bubbles no longer close up, it is time to flip the pancake. After 2 minutes or so the pancake should be about done.
5. I eat them plain or with a bit of almond butter on top.

These pancakes are really good, especially the bites which have lots of banana and chocolate. I have a feeling the use of the chickpea flour is an acquired taste, and definitely needs to be sweetened to be used as a pancake flour. I have been having these for breakfast for the past few days and have really been enjoying them. It is a great way to use up my chickpea flour as well as some frozen bananas kicking around. If you don't like banana, adding a tbsp or two of coconut is also good.

Sweet Potato Enchilada Grain-Free Pizza

A while ago I made these enchiladas from Oh She Glows (without the cilantro avocado sauce). I brought them along to a Cinco de Mayo party, and then made them again a week later, substituting refried beans for the black beans, and adding some corn. It is a really fantastic recipe that I recommend you try. The second time I made them, I also attempted to make my own chickpea tortillas to use for the enchiladas. This turned out to be more of a chickpea crepe which I filled with the enchilada filling. Not quite an enchilada but still tasted good, in a different way.

I bought a huge bag of chickpea flour that was on sale after making the tortillas, as I saw a lot of potential in this high protein, gluten-free flour. My second venture with the chickpea flour was blueberry pancakes (omitting the sugar), which I was not a fan of. I think I will be sticking to the savoury flavours for chickpea flour. Next, I purposefully made chickpea crepes, which were delicious with avocado and scrambled eggs.

In order to escape the pancake/crepe rut I seemed to be in, I conducted a google search and found a recipe for Socca, similar to a pizza crust. Since I had enchilada filling in the freezer, I figured this would be a perfect topping for chickpea flour crust pizza. I followed the recipe on Food and Wine since it was more tailored to what I wanted to do.

It did not turn out so great. The first slice was kind of good, but after that, it was all downhill. I think the problem was that I didn't get it crispy enough. The middle was too mushy and had a bad texture. I think a good idea would be to actually make a crispy chickpea tortilla (like a flat hardshell taco shell) and then add the toppings and a quick broil. I think I also need to learn how to season the batter a bit better. All I have been doing is adding some cumin. I wonder if adding rosemary, pepper, basil and oregano would be a good bet? Of course, topping it with tomatoes, cheese, garlic, etc would work better instead of enchilada filling with that herb combination.

All I know is that I am not ready to give up on chickpea flour. I am discouraged, but I will not let that huge bag of flour go to waste. Anyone know of any good uses for chickpea flour? Anyone have any ideas? I almost refuse to believe that I have a distaste for chickpea flour, and must find a way that I will enjoy using it.

Before I close off this post I would like to draw your attention to the new look of the blog! If you are viewing this through email or a reader, I suggest you check out the site's new look. A friend of mine designed a logo for me and I think it looks great! It goes nice with the blog theme, and I think the sun is an excellent symbol for Food for Fuel. The sun is ultimately the energy source for the food that we eat, and since I feature mostly vegetarian recipes, these foods are as close as we can get to that source of energy. Kind of lovely when you think about it.