Browsing Category


Baking, Recipes

Flourless Peanut Butter Oatmeal Chocolate Chip Cookies (gf, dairy-free)

May 13, 2017

These cookies are super peanut buttery and delicious. It’s a super simple recipe and you can really throw in whatever add-ins you want! I decided to add some protein powder, adaptogen powders and some of my favorite new drink, REBBL reishi chocolate milk which is basically just coconut milk, cocoa and reishi extract. Check out my post on adaptogens if you want to know the health benefits of reishi!

Flourless Peanut Butter Oatmeal Chocolate Chip Cookies

Recipe minus adaptogens/protein from Ambitious Kitchen

  • 1 cup chunky peanut butter
  • 2/3 cup packed dark brown sugar or coconut sugar
  • 1 1/2 teaspoons vanilla
  • 2 large eggs (OR 2 TBL chia seeds mixed with 6 TBL water)
  • 2/3 cup oats
  • 1 teaspoon baking soda
  • 2/3 cup chocolate chips
  • 2 tsp Moon Juice power dust
  • 2 tsp maca root powder
  • 2 scoops protein powder (I use this one)
  • 1/4 cup REBBL reishi chocolate milk (just threw this in because I had it around!)
  1. Preheat oven to 350 degrees F
  2. In small bowl mix together the oats and baking soda
  3. In a mixer, beat peanut butter, brown sugar, eggs and vanilla until smooth, about 3 minutes. Mix in dry ingredients with a spoon, then fold in chocolate chips.
  4. Roll cookies into 2 inch dough balls and place onto cookie sheet 2 inches apart, then flatten the cookie a little with your hand.
  5. Bake for 9-11 minutes or until edges are just barely golden brown, they make look under-done but will bake more outside of the oven while cooling so don’t fret! Makes 16-20 cookies.

They taste better than my pictures look, I promise! I already ate three…

Baking, Recipes

Rachel’s Banana Bread (Paleo)

May 4, 2017

So all the healthy lifestyle bloggers I follow on Instagram have been raving about a blogger named Rachel Mansfield’s banana bread. I finally had a chance to make it and dang all her fans are SOO right. It’s very filling and moist and tastes amazing by itself or with peanut butter spread on top.

I added a few things to her recipe but with or without my adaptogen/protein additions you will LOVE this recipe!

Paleo Chocolate Chip Banana Bread by Rachel Mansfield

Serves: 8-10 slices

Wet ingredients:

  • 3 medium/large ripe bananas
  • 1/2 cup sunbutter or nut butter of your choice (I used pb)
  • 3 eggs (room temp)
  • 1 tablespoon maple syrup
  • 1 tablespoon melted and cooled coconut oil
  • Splash of vanilla extract

Dry ingredients:


  • 1/2 cup dark chocolate chips


  1. Preheat oven to 350 degrees Fahrenheit and spray a loaf pan
  2. Mix wet ingredients in a mixer
  3. Once mixed well, add dry ingredients to wet and continue to mix
  4. Fold in chocolate chips until mixed well (save some for the top!)
  5. Bake in oven for 35-45 minutes (or until ends are golden)
  6. Top with whatever you want and eat within 7 days or so in the fridge or longer in the freezer!

If you make it, let me know how you like it!




Health, Recipes, Review

Adaptogens + The Healthiest Smoothie in the World

April 29, 2017

Adaptogens are a unique class of herbal plants used as tonics that help balance, restore and protect the body. Generally, they are used to increase resistance to disease and stress, increase energy, and increase physical performance and endurance.


Here are some of the more common ones and their top benefits:


Resihi is a a mushroom (fungus). Boosts the immune system, protects against heart disease, high blood pressure and high cholesterol, kidney disease, cancer, and liver disease. It is also used for HIV/AIDS, altitude sickness, chronic fatigue syndrome (CFS), trouble sleeping (insomnia), stomach ulcers, poisoning, and herpes pain. Other uses include reducing stress and preventing fatigue. In combination with other herbs, reishi mushroom is used to treat prostate cancer (Webmd).


Cordyceps is a fungus that lives on certain caterpillars (!) in the high mountain regions of China. It can be reproduced in a lab setting so that’s why it can be widely available. It is used to treat respiratory disorders, kidney disorders, nighttime urination, male sexual problems, anemia, irregular heartbeat, high cholesterol, liver disorders, dizziness, weakness, ringing in the ears, and unwanted weight loss. It is also used for strengthening the immune system, improving athletic performance, reducing the effects of aging, promoting longer life, and improving liver function in people with hepatitis B (Webmd). It may also have a positive effect on inhibiting growth of certain cancers.


Astragalus is an herb and the root is the medicinal part. It may be useful in treating common colds, upper respiratory infections, allergies, fibromyalgia, anemia, HIV/AIDS. It is also used for chronic fatigue syndrome (CFS), kidney disease, diabetes, and high blood pressure. Generally, astralagus appears to stimulate and increase the immune system.


Ginseng is a root that also helps boost the immune system and may lower blood sugar levels and improve mental performance. One type of ginseng is called eleuthero, also known as Siberian ginseng. Eleuthero is used in Korean and Russian folk medicine to increase stamina and improve athletic performance. In Chinese medicine, the root is used to invigorate qi (chi or energy), strengthen and nourish the spleen and kidney and to balance vital energy (Mountain Rose Herbs).


Schisandra is a plant and the fruit is both a food and a medicine. Schisandra is used for preventing early aging and increasing lifespan; normalizing blood sugar and blood pressure; and stimulating the immune system and speeding recovery after surgery. It is also used to treat hepatitis and protect the liver from poisons. Other uses for schisandra include treatment of high cholesterol, coughs, asthma, sleep problems (insomnia), nerve pain, premenstrual syndrome (PMS), chronic diarrhea, dysentery, night sweats, spontaneous sweating, thirst, erectile dysfunction (ED), physical exhaustion, excessive urination, depression, irritability, and memory loss. Some people use schisandra for improving vision, protecting against radiation, preventing motion sickness, preventing infection, boosting energy at the cellular level, counteracting the effects of sugar, and improving the health of the adrenal glands (Webmd).

The chemicals in schisandra improve liver function by stimulating enzymes in the liver, thereby promoting liver cell growth.


Rhodiola is a plant and the root is medicinal. Rhodiola may be effective in improving athletic performance, shortening recovery time after long workouts, improving sexual function; treating depression; and for heart disorders such as irregular heartbeat and high cholesterol. Rhodiola extracts might help protect cells from damage, regulate heartbeat, and have the potential for improving learning and memory. However, none of these effects have been studied in humans. The root is native to the arctic regions of Europe, Asia, and Alaska and has a long history of use as a medicinal plant. In fact, it is mentioned by the Greek physician Dioscorides as early as the first century AD! (Webmd)


Ashwagandha is a plant and both the root and berry are used as medicine. It has a LOT of uses but there is not enough information to tell if it is effective for any of them. Ashwagandha is used for arthritis, anxiety, trouble sleeping (insomnia), tumors, tuberculosis, asthma, a skin condition marked by white patchiness (leukoderma), bronchitis, backache, fibromyalgia, menstrual problems, hiccups, and chronic liver disease. Some people also use ashwagandha for improving thinking ability, decreasing pain and swelling (inflammation), and preventing the effects of aging. It is also used for fertility problems in men and women and also to increase sexual desire (!). Ashwagandha contains chemicals that might help calm the brain, reduce swelling (inflammation), lower blood pressure, and alter the immune system (Webmd).

The name Ashwagandha is Sanskrit and means “horse smell” haha which is pretty accurate but I can’t taste/smell the little bit I put in my smoothies at all!


Something else I add to my smoothies are tocos, which is derived from the bran of brown rice. Tocos is a rich source of fat-soluble natural vitamin E which is great for the skin, connective tissue and healthy muscle function. It’s almost white, very fluffy and light and looks like fake snow and makes drinks and oatmeal creamier and really has no taste! I get mine from Sun Potion and it contains: Vitamin A (Beta Carotene), Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin C (Ascorbic Acid), Vitamin E, Folic Acid, Biotin, Choline, and Inositol. It also contains naturally occuring Calcium, Potassium, Magnesium, Phosphorus, Iron, Zinc, Manganese, Copper, Iodine and other Trace Minerals (Sun Potion).

WOW amazing benefits huh? I want to know why these herbs aren’t more popular! However, it should be noted that not everyone should take any of these herbs if you have medical issues (or clear it with your doctor first of course) and I heard you want to kind of cycle the herbs so you are not taking them ALL the time. I usually do 3-4 weeks taking them and then 3-4 weeks off of them and I mix up which ones I add to my smoothies as well.

My favorite adaptogen smoothie

This taste like a chocolate peanut butter milkshake and you instantly feel good after drinking it!

  • 1 cup loosely packed spinach
  • 1 tablespoon powdered peanut butter (sub regular nut butter if desired!)
  • 1 ripe banana
  • 1 serving sprouted brown rice protein powder (I use Moon Juice Deep Chocolate – Activated Brown Rice Protein* Maca* Cacao* Stevia* Cinnamon*)
  • 1 teaspoon maca powder
  • 1 teaspoon Moon Juice power dust (Organic Astragalus* Ginseng* Organic Eleuthero* Organic Schisandra* Rhodiola* Organic Stevia*)
  • 1 teaspoon Sun Potion Anandamide (Raw Cacao* Tocos * Mucuna Pruriens* Ashwagandha* Reishi Mushroom* Astragalus** Suma** Moringa* Rose Petals* Cardamom*  Turmeric* Cayenne*Cinnamon* Black Pepper* Himalayan Salt Crystals* Love!*)
  • 2 teaspoons Sun Potion tocos
  • 1 teaspoon bee pollen (one of nature’s most completely nourishing foods, it contains nearly all nutrients required by humans)
  • 4-5 ice cubes


Since I have started cycling this tonics, I honestly have noticed my mood is better and I have been less stressed and anxious! I think that is all I have noticed so far but I’m sure my body is healthier on the inside too. If you try any of these, I would love to hear how they have effected you!

In other news, I’m really excited today because I just bought my study guide stuff for the NASM personal trainer exam! I can’t wait to start studying (somethign I’ve never said before) and I have already signed up for my exam date- September 30th! I technically have 180 days to study so until the end of October but there were no exam dates available later than the 9/30 so hopefully I’ll be well-prepared by then.



Pesto Egg Muffins (Whole30, Paleo, Gluten Free)

March 1, 2017

Okay these little pesto egg muffins are the! Like I said in my last post, I’ve been eating Whole30 during the weekdays to stay healthy and just because I feel good when I eat clean and so I’ve been trying some new recipes. I usually never make pesto without parmesan because I assumed it would just not taste right but oh boy I was wrong! I put more pesto in these than the original recipe called for because that’s how I roll. I also added garlic to the pesto because pesto without parmesan is a misdemeanor but pesto without garlic is a FELONY and I will not stand for it.

 Walnut Spinach Basil Pesto – recipe from Georgie

  • ⅓ cup of walnuts
  • 2 cups of fresh basil
  • 1 cup of fresh spinach
  • ⅓ cup of olive oil
  • Pinch of salt
  • 1.5 cloves garlic


  1. Put walnuts, basil, spinach and garlic in blender or food processor and blend until combined
  2. Add a pinch of salt and drizzle in oil and blend until smooth
  3. Good for approx. 3 weeks in the fridge or 6 months in freezer

Pesto Egg Muffins – recipe also from the lovely Georgie

  • 6 eggs
  • 1 tbsp pesto – I added 1.5ish tbsp
  • ¼ cup of almond milk
  • 1 tsp of chives
  • ¼ cup chopped onions
  1. Preheat the oven to 350º F. Grease 6 cup muffin tin.
  2. Whisk 6 eggs, pesto, almond milk and chives.
  3. Pour mixture evenly into muffin tin.
  4. Divide chopped onions evenly and add to each cup.
  5. Add salt and pepper to taste.
  6. Stir each egg mixture.
  7. Bake for 20 minutes.

Notes: I went through these in a couple days and probably wouldn’t keep them for much longer because you know, eggs can get a little ‘meh’ in the fridge after more than a few days. Luckily these are so quick to make after you have the pesto that it would be easy to make more throughout the week if you’re like me and eat the same thing everyday during the weekdays.

I made these twice in the last 3 weeks because they are just so tasty! The first time I added about 1.5 tbsp pesto and the second time I got overzealous and added like 3-4 tbsp figuring it wouldn’t hurt…well it did! Don’t do it, my muffins came out oily and soggy from the olive oil in the pesto. Of course they still tasted amazing so I ate them anyways.

These basically taste like a spoonful of pesto but with extra protein! So if you like pesto, you love these. I eat these for breakfast, lunch or as a snack.


Oven Baked Tuna Burgers (Whole30, Paleo, Gluten Free)

February 10, 2017

These tuna burgers are super flavor packed and super healthy. I’ve been eating Whole30 during the weekdays recently and this is definitely my favorite new recipe.

Oven Baked Tuna Burgers – Recipe from Mel Jouwan

I doubled this recipe and it gave me three large lunches. I’m glad I doubled it because these are so delicious I could actually eat them for a week straight and never get sick of them! But it’s probably best not too eat that much tuna, even the wild-caught lower mercury kind. Salmon would be amazing in this recipe as well and that is what it’s supposed to be. The truth is, I got canned salmon specifically for this recipe but when I opened one can there were like all sorts of bones and the salmon skin in the can too! I’m not that nervous about salmon bones but some looked like knuckle bones (:0) and salmon skin freaks me out… So I used tuna instead! I picked up some fresh un-canned salmon so I’m making these again for next week with that.

  • 1 (14.75 ounce) can wild caught tuna (Mel used salmon, I just only had tuna)
  • 1 cup cooked (or canned) sweet potato, mashed
  • 2 large eggs, beaten
  • 1/2 cup almond flour
  • 1/2 cup fresh parsley leaves, minced (about 2 tablespoons)
  • 2 scallions very thinly sliced
  • 1 tablespoon Old Bay Seasoning
  • 1 teaspoon salt
  • 1 teaspoon hot sauce
  • 1/2 teaspoon paprika
  • 1/4 teaspoon ground black pepper
  • zest from 1 lemon
  • 2 tablespoons ghee melted or olive oil
1. Preheat the oven to 425F and prepare a large baking sheet with parchment paper.
2. Crumble the fish with your hands into a large mixing bowl. Add the sweet potato, eggs, almond flour, parsley, scallions, Old Bay seasoning, salt, hot sauce, paprika (I used smoked paprika), black pepper and lemon zest. Mix together well and refrigerate for 10 minutes.
3. Brush some ghee or olive oil on the parchment paper and scoop about 1/3 cup of the mixture into your hand and form patties about 1 inch thick. Place on baking sheet approximately 2.5 inches apart. Brush the tops of the patties with ghee or olive oil and bake for 20 minutes. Flip each patty and brush with more ghee or oil if desired and then bake for another 10 minutes until golden brown. Serve with a little lemon and homemade tartar sauce or special sauce (mayo + ketchup).

I didn’t brush the tops of my patties with ghee or olive oil and I definitely recommend it because mine were a teensy bit dry but nothing that couldn’t be fixed with some avocado and the flavor of these are 10/10 delicious!

If you make these, let me know how they turn out for you! These are definitely a Whole30 staple for me.


Easy Salmon Cakes & Roasted Portobellos

October 12, 2016

It’s finally pumpkin season! I’m so excited for fall…And Christmas! I’m that loony person who is already starting to buy christmas gifts haha. It’s getting very cold in Seattle and I’m not the biggest fan of how fast it’s getting dark out already but it’s nice to bundle up, drink tea and light candles inside. These two recipes below are brand new staple recipe in my life, I needed something easy and quick for lunches this week and these salmon cakes were perfect! I ate two cakes with tartar sauce and an apple with almond butter everyday this week. I just had a portobello cap as part of my dinner and I only set of the fire alarm once…something got a little smoky in my oven but the mushroom emerged unscathed thankfully! Tonight I also made a big batch of pumpkin pie oatmeal which I will post later this week, I literally cannot stop eating it!


    Easy make-ahead salmon cakes (paleo, GF)

  • 2 6oz. cans wild salmon, liquid drained off
  • ¼ cup sweet potato or butternut squash puree (canned or fresh)
  • 2 eggs
  • 2 Tbs. coconut flour
  • ¼ cup finely sliced scallions
  • 2 tsp. coconut aminos
  • 1 tsp. Dijon mustard
  • Pinch of salt and black pepper
  1. Prepare a baking sheet with parchment paper and preheat oven to 350 degrees F.
  2. In a mixing bowl, combine all ingredients to make around 6-7 cakes
  3. Bake until firm, about 30 minutes

These can be stored in the fridge for a few days. Ideally, reheat in a pan with some oil or butter. I ate mine with some tartar         sauce. These are delicious, high-protein and so easy to put together!

By Empowered Sustenance


Roasted Portobello Mushrooms

  • One large portobello mushroom cap per person
  • Garlic cloves
  • Montreal steak seasoning (I use the McCormick brand)
  • Olive oil or butter
  1. Preheat oven to 450 degrees F and prepare a baking sheet
  2. Pour a little olive oil or butter over the mushroom caps
  3. Either crush or mince as much garlic as you want and sprinkle over mushroom
  4. Sprinkle some steak seasoning on top!
  5. Cook for ~10-15 minutes or until it looks roasted

I eat just a mushroom cap like this as part of my dinner a lot. I just love the meatiness of the mushroom and the steak seasoning and butter combine into a really amazing flavor!



I hope you enjoyed these two recipes! Be sure to check back soon for my favorite pumpkin pie oatmeal recipe. It only takes 10 minutes and will make all your fall-pumpkin-recipe dreams come true!


The Best Cheeze Sauce

October 3, 2016

Tonight I did my meal prep for the week which included my favorite sweet potato kale egg muffins, cauliflower “fried rice”, and I tried a new recipe for a cashew-based cheese-like sauce that I wanted to put over some roasted broccoli for a side dish this week. I wasn’t expecting much from this sauce recipe but dang, it is DELICIOUS! It tastes very cheesy and its super healthy and easy to make. I knew immediately this would be one of my go-to recipes and I just have to share it! The recipe is from this blog, Vegan Yumminess, and she used it over pasta as a vegan mac and cheese which would be really good as well.

dsc_0809 dsc_0821 dsc_0825 dsc_0833dsc_0840dsc_0837dsc_0835

Cheeze Sauce (Vegan & Gluten-free):

  • 1 cup peeled/diced yellow potatoes (or russets)
  • ¼ cup peeled/diced carrots
  • ⅓ cup chopped onion
  • ¾ cup water (use liquid from pot of boiled vegetables)
  • ½ cup raw cashews
  • ¼ cup coconut milk
  • 2 tablespoons nutritional yeast flakes
  • 1 tablespoon lemon juice
  • ¾ to 1 teaspoon salt (or more to taste)
  • ¼ teaspoon garlic powder ( I used one small clove of garlic, could have used a little more I think)
  • 1 pinch cayenne pepper (optional – I did not use)
  • 1 pinch paprika

Bring a few cups of water to boil in a small pot and add chopped potatoes, carrots and onions once water is boiling. Cook for about 10 minutes or until veggies are soft enough to blend.

Remove soft veggies from water (save the water though!) and add them to a high-powered blender (if you don’t have a powerful blender like a vita-mix), soak cashews overnight) . Add 3/4 cup of the boiled veggie water to the blender and then add in all the remaining ingredients.

Blend until smooth. Pour sauce over noodles, veggies, or whatever else you would like! Add salt if needed. You could also put this over noodles and then bake it with bread crumbs at 350F for 15 minutes-yum! The recipe says to serve immediately but this make a large batch for one person so I’m storing it in the fridge for a couple days.

If you make this, let me know how you like it!

Health, Recipes

Top Ten Tips for the Whole30

August 13, 2016


My friend Morgan started the Whole30 this month for the first time and I have been thinking of doing it again so I thought I’d post some things/recipes I found helpful during my first round!

  1. Meal planning – I set aside Sunday afternoons to prep my breakfast and lunch for the week and then I make dinner everyday
  2. Don’t buy foods you lose control around – for me this is dried fruit and dates, I just can’t limit myself if I have things in the cupboard so I realized that and stopped buying them about halfway through
  3. Always have an emergency snack – apple and Rx/larabars work great! Trader Joes sells RX bars now!
  4. Get creative – look up recipes on Pinterest and spend the time/$ learning a new recipe
  5. Pick a month that doesn’t have any very important social engagements or events (i.e. a wedding, special vacation etc.)
  6. Don’t eat a whole Costco-sized bag of dried mango in two days  ( I think you can guess why this is a bad idea)
  7. Eat more than you think you need or you’ll end up snacking a lot! I started making my breakfasts bigger and it really helped stay full until lunch
  8. Make sure to have a fat, protein and veggies (+ optional fruit) at every meal – helps you stay full forever!
  9. Eat protein before a workout and a carb after, this works for me at least, I tried eating fruit or dates before my runs but I crash faster than if I eat two hardboiled eggs pre-workout and a sweet potato post-workout
  10. Read all labels carefully – I got some cashews at Whole Foods and didn’t realize until I bought them that they were roasted in oil not dry roasted, lesson learned!


My Top Favorite Whole30 Meals/Foods as a Pescatarian

  1. Eggs with salsas, sauerkraut and avocado
  2. Cauliflower fried rice – tastes indulgent but you can eat like 5 cups because it’s so healthy and low-cal!
  3. Shrimp zucchini patties
  4. Baked cod with pesto and sweet potato fries
  5. Scallops with any vegetable
  6. Sweet potato kale muffins
  7. Tuna with homemade mayo in lettuce wraps
  8. Deviled eggs with homemade mayo
  9. Sweet potato roasted with guacamole
  10. Comfort food: hashbrowns (sweet potato or white potato) with scrambled eggs and avocado
  11. Zucchini fritters
  12. Apple with TJ’s crunchy almond butter
  13. RX blueberry bars – only flavor I’ve had but I’m sure the others are great too!
  14. Mangos
  15. TJ’s sliced jicama
  16. Cashews
  17. Pistachios
  18. Pesto on spaghetti squash or zoodles
  19. Brussel sprout chips – more amazing than they sound
  20. Plantain chips
  21. Dates and almond butter
  22. Dried fruit


Health, Recipes

How to Make Buckinis

July 31, 2016

Buckwheat is a plant with grain-like seeds. Despite it’s name, it is not related to wheat at all and is in the sorrel, knotweed and rhubarb family.  This gluten-free plant is called a pseudocereal because the seeds are eaten and it is a complex carb. Russia, China, Ukraine and the United States are currently the top growers/producers of buckwheat.


So why should you eat buckwheat? Because these seeds are packed with nutritional benefits! They are low on the glycemic index scale, high in protein and high in nutrients like magnesium. Many studies have also shown that consuming buckwheat lowers the risk of developing high cholesterol and high blood pressure. Buckwheat also keep you very full and also have shown to control blood sugar and help prevent gallstones.

Screen Shot 2016-07-31 at 1.55.27 PM

Buckwheat is either hulled or unhulled. Hulled means that the tough outer shell has been removed and unhulled means that it has not been removed.

Buckwheat groats (hulled buckwheat) can either be raw, toasted or sprouted. Roasted groats are known as “kasha” and are very popular in Russia/Eastern Europe. They are plump, tender and nutty. Unroasted groats have more flavor and can be easily sprouted or used raw to make a sort of grits cereal.

Buckinis are the sprouted/activated groats (not to be confused with bikinis :)) I have heard this term used by Australians and Europeans only so maybe this is a foreign word to Americans but I like how it sounds. Sprouting is the stage between a seed and a plant. Sprouting literally opens up the seed which allows you to absorb more nutrients out of it, therefore making the nutrients more bioavailable. My favorite phrase I’ve heard to describe the sprouting process is “it’s like a mini treasure chest, you just have to open it up.” Sprouting also aids in digestibility because it helps breakdown some of the complex carbs for you.


Here’s a quick summary of the different terms:

Hulled – Tough outer shell has been removed

Groats – Hulled or crushed grain

Buckinis – Sprouted buckwheat groats

Sprouting – The process of soaking, draining and rinsing seeds, legumes and grains until they germinate or sprout

Here’s a closer look at unhulled buckwheat seeds. Not too tasty looking huh? Unhulled buckwheat can be used to grind into flour. It produces a grayish flour with dark specks (from the shells) and will be stronger in taste than hulled buckwheat flour. Sounds delightful :0. I have yet to try uhulled buckwheat flour.


Recently, I got some raw buckwheat groats and decided to give sprouting a try and it worked out great!

What you’ll need:

~1 cup dry, raw buckwheat groats (I did a large batch so it will look like less than less)

~ 1 medium/large fine mesh strainer

~ 1 medium/large mixing bowl

~A fine cheesecloth


Here are my pre-sprouted groats:


Unfortunately I didn’t get pictures of the process but it’s pretty easy to describe and follow.

Step 1: Rinse your groats in the mesh strainer for about a minute before soaking.

Step 2: Put the groats in the medium/large mixing bowl with about 3 cups of water and soak for 30 minutes.

Step 3: Put the seeds back into the mesh strainer and rinse very well under cool water (60-70 degrees) until the gooey starch water is all off.

Step 4: Leave the seeds in the mesh strainer for the sprouting process, I just put the strainer in a large bowl to catch the water drips. Set this out of direct sunlight and 70 degree room temp is best. Then cover the sprouts with a breathable cheesecloth. They like air circulation so don’t suffocate them with too many layers of the cloth.

Step 5: For the next two days, twice a day, rinse and drain the buckwheat. I do it at breakfast time and at dinner time.

Step 6: After the four rinse and drain sessions over two days, you should see little tails have formed on the buckwheat groats. This means it’s time to stop the sprouting process, if you keep sprouting the seeds will get bitter. After the final rinse and drain session, drain them very well and lay them on paper towels to dry.

Step 7: Once your sprouts are dry you can store them in the fridge and sprinkle them on salads, smoothies, etc.!

Step 8: If you have a dehydrator, you can dry them at 115 degrees for 4-6 hours or until dry and then store them in an airtight container for granola, yogurt or porridges.

Here are my dehydrated and sprouted buckinis:

sprouted 2

I put them in a mason jar and add them to smoothies, oatmeal and homemade granola for an extra crunch! I have also seen recipes that caramelize them for a sweet topping.

buckinis last

What do you think about buckwheat seeds? Will you try them?


Paleo Pumpkin Scones

June 12, 2016

I found the BEST healthy-ish scone recipe ever on Laura Fuentes‘ awesome blog. This is a perfect recipe for my inner yoga-pant-clad-pumpkin-spice-latte-loving white girl who emerges every fall. Best of all these are grain-free and dairy-free!



Serves 6

Paleo Pumpkin Scones
Save RecipeSave Recipe


    For the scones:
  • 3 eggs
  • 1/3 cup pumpkin puree
  • ¼ cup honey
  • 1 teaspoon vanilla extract
  • ½ cup coconut flour
  • 2½ teaspoons pumpkin spice
  • ¼ teaspoon baking soda
  • pinch sea salt
  • 2 tablespoons coconut oil, chilled in freezer
  • For the pumpkin spice glaze:
  • 2 teaspoons maple syrup
  • 2 teaspoons almond butter
  • 1½ teaspoons honey
  • 1½ teaspoons coconut oil (soft but not melted)
  • 1/8 teaspoon pumpkin spice or cinnamon


  1. Preheat oven to 350F and line a baking sheet with parchment paper.
  2. In a large mixing bowl (or in your stand mixer) combine eggs, pumpkin puree, honey, and vanilla extract. Mix until combined.
  3. Add in coconut flour, pumpkin spice, baking soda, and sea salt. Mix until combined. Remove chilled coconut oil and chop into small pieces, add them into the mix and combine.
  4. To shape the scones, simply measure out ¼ cup and create a round ball like shape. Press it down so that it's about 1" tall, or you can use a biscuit cutter.
  5. Bake for 20-25 minutes until the tops are golden. Remove and allow biscuits to cool on baking sheet prior to transferring onto a cooling rack.
  6. For the glaze:
  7. Combine all ingredients in a small bowl and whisk until coconut oil is incorporated into the mix. Once scones have cooled off, drizzle them with glaze.