chia puddings with spiced apple butter + buckwheat crunch

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Whilst putting together my recipe index the other day, it became apparent that I’ve written very few recipes containing chia seeds. Rather strange, considering that both chia and flax are staple elements in my household pantry.

Granted, there’s already a recipe for sticky fig and raspberry chia jam on the site alongside a crunchy honey chia muesli slice. But although I’ve referred to chia seeds as an egg replacer in many recent recipes, there’s been nothing ‘distinctively chia’ for the past two years.

Let’s consider that rectified.

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Today’s recipe is a creamy, crunchy, incredibly delicious chia breakfast treat that could easily double as a healthy dessert. It was inspired by the wonderful David and Luise (of Green Kitchen Stories fame) who posted their own recipe for chia parfaits with apple crunch in late 2015.

Seeing as I’ve been cooking my way through a glut of delicious apples from my mother’s backyard tree, I figured I could make something even more apple-y to eat with a creamy chia pudding, preferably with buckwheat (my other recent obsession). Despite initial dreams of stewed apples (with lots of cinnamon and raisins), my thoughts turned to apple sauce which naturally led to apple butter. Because, butter (of course).

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If you’re not familiar with apple butter, it’s not ‘butter’ in the traditional dairy sense. It’s more of a super-concentrated apple sauce, slow-cooked over low heat until the puree becomes thick and caramelised. In North America, apple butter traditionally contains a fair whack of brown sugar, however my dreams were for a golden-hued refined sugar free spiced apple butter, full of homegrown apple goodness and a drizzle of maple syrup.

Could it be done? Yep, pretty easily, in fact. I’d go as far as saying it could be made completely sugar free (as in, without any maple syrup or other sweetener) if you’ve got a batch of beautifully fragrant, slightly soft winter apples with sweet yellow flesh.

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For the purpose of this exercise, I’ve added two tablespoons of maple syrup to my batch of apple butter which added a beautiful mellow sweetness. However, if you’ve got a batch of tart green apples, I’d probably add a little more (it’s all common sense, ya know*).

*Bear in mind that sugar has traditionally been used as a preserving agent in jams and jellies, so if you’re making any type of preserve without refined sugar you can expect a reduced shelf life and/or darkening of the fruit over time. I’ve written further notes on sterilisation and storage below, if you’re making a large batch of apple butter.

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So, onto the recipe(s). Yeah, I know there are lots of words. However, I want to start by saying that these recipes are easy, really easy. Each one only takes a few minutes to throw together, then it’s just a matter of being patient (in terms of the apple butter) and completing some last minute assembly (the fun part). If you’ve got a slow-cooker, you can even put the apples on overnight and blend the mixture in the morning (I haven’t tried this, but if Michelle says you can, I believe her!). Just simmer the puree down slightly whilst you jump in the shower and then voila, breakfast is served!

Either way, all of the prep will be worth it when you’re sitting down with a cup of lemon scented chia, creamy yoghurt and caramelised apple butter. I’ve suggested the addition of fresh apple for extra crunch and tang (get some Granny Smiths or a similarly acid green apple if you can, the sour crunch goes so well with the sweet, subtly spiced apple butter) alongside the earthy buckwheat crunch, smooth pudding and a touch of maple syrup.

It’s so, so good.
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chia puddings with spiced apple butter and buckwheat crunch

I’m being Captain Obvious here, but this is more of a concept than a strict recipe of quantities. Make the chia pudding, then play around with whatever additions or subtractions you like. No time to make apple butter? Use some nut butter, chia jam, pureed raspberries or banana soft serve. No buckwheat crunch? Add some toasted coconut or your favourite breakfast muesli. No yoghurt? Skim the cream off the top of a can of coconut milk and mix through some vanilla. It’ll be delicious either way.

Makes 6 serves

  • 1 batch of simple chia pudding (recipe below)
  • 300-400g full fat yoghurt (I used natural dairy yoghurt however coconut yoghurt would work wonderfully)
  • buckwheat crunch (recipe below)
  • spiced apple butter (recipe below)
  • 2 fresh apples, sliced thinly (I used one crunchy acidic green apple and one sweet red apple for aesthetics and flavour. Just toss the slices in lemon juice to prevent browning)
  • a little honey or maple syrup, to drizzle
  • optional: other fresh fruit, for layering – I used jammy fresh figs because we had some and one small banana sliced into coins (hidden between the layers)

Place a few spoonfuls of chia pudding in the bottom of 6 small glasses. Add in some banana coins (if using), a few dollops of apple butter (I used about 2 tbsp per glass) followed by a few spoonfuls of yogurt. Repeat the layers, finishing with a pile of buckwheat crunch and the sliced fresh apple. If you’re feeling it, drizzle over a little honey, rice bran syrup or maple syrup to serve.

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simple chia pudding

The recipe below makes 6 serves of layered chia pudding for today’s recipe, however I’d reduce that to 4 serves if you’re eating the chia pudding on its own. Make as much or as little as you like, the basic ratio per person is 2 tbsp chia seeds and half a metric cup (125mL) of milk (plant based or dairy, your choice). Got that? Basic ratio: 1 metric cup (250mL) of any milk to 4 tbsp chia seeds.

  • 2 cups unsweetened milk (I use soy, coconut or almond milk) plus extra, to serve
  • 1/2 cup (8 tbsp) white or black chia seeds
  • optional: 1-3 tablespoons of sweetener (maple syrup, rice malt syrup or honey) to taste.
  • finely grated zest from 1/2 lemon, added last minute before serving

Mix the chia seeds, milk and sweetener (if using – my preference is for 1 tbsp maple syrup) together in a large bowl. Let sit for 5-10 minutes until the chia starts absorbing the liquid, then mix again. Cover the bowl with plastic wrap and place into the fridge for at least 4 hours (or preferably overnight). If you can, I’d recommend mixing every hour to prevent clumps forming. If the mix seems to be getting too thick (e.g. if the seeds have absorbed all available liquid), drizzle in a little more milk to loosen.

Before serving, add the fresh lemon zest, drizzle in a little more fresh milk and stir well.  Your finished mix should be adhesive and creamy, not gluey (add more milk if it seems very congealed). Layer as specified below. Leftovers will keep in an airtight container in the fridge for 3-5 days.

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spiced apple butter

Use winter apples that have grown a little softer and sweeter for the best quality refined sugar free apple butter. If you prefer a sweeter, more traditional apple butter, feel free to substitute 1/4- 1/2 cup brown sugar or coconut sugar for the maple syrup (add the sugar during the initial cooking stage with the water and salt). For maximum nutrition, you can leave the peels on the apples (after cooking, they should easily blend down in the food processor) however I like to remove the peels for reduced bitterness. They also make a delicious cook’s snack, either raw or dehydrated into apple peel crisps.

Makes approx 2 cups cooked apple butter

  • 900g (2 pounds) assorted apples, peeled, cored and chopped
  • 1 cup water
  • sea salt
  • 1/2 tbsp fresh lemon juice
  • 2 tbsp maple syrup or rice malt syrup
  • 1/2 tsp chai spice mix, mixed spice or cinnamon (this produces a mildly spiced apple butter, add 1 tsp if you like discernible spice)
  • 1 tsp organic vanilla essence (optional)

Combine the apples, water and a good pinch of salt in a large pot over medium heat. Bring to a simmer, partially cover and cook until the apples are soft (about 20 minutes).

Remove from the heat and transfer to a food processor bowl. Blend (in batches, if required) until smooth. *I blend my apples whilst they’re still hot, ensuring the processor lid is firmly in place (I cover the lid with a tea towel and hold it down during the blending process). However for maximum safety, I’d suggest that you allow the apples to cool first. 

Return to the cooking pot with the lemon juice, spice mix, maple syrup and vanilla. At this stage, you have two options:

  1. oven method: ensure the mix is in an oven-safe pot. Bake, uncovered, in a preheated oven (at 120 degrees C/ 250 degrees F)  for 3-4 hours until reduced, thickened and caramelised. Stir every 30 – 40 minutes.
  2. stove-top method: return the mixture to the stove-top. Loosely cover the pot with the lid, allowing a vent for the steam to escape. Cook, on the lowest heat possible, for 4-6 hours until thickened and caramelised, stirring regularly to ensure the bottom doesn’t burn (I stirred it at least every 10-15 minutes whilst completing other kitchen tasks).

See points for assembling your chia pudding below… and use any leftover apple caramel to top oatmeal, toast or yoghurt. So good.

Cooks note: if you’d like to store your apple caramel, transfer it into a sterilised glass jar whilst hot and place the lid on immediately. Process in a hot water bath (this just allows the lid to ‘seal’ for safe storage, however some feel you can get away with skipping this final step!). I’ve kept sugar free preserves for up to six months in a cool, dark place after using this method. Otherwise, store it in an airtight container in the fridge for up to 2 weeks or freeze for 3 months.

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buckwheat crunch

Use any leftover crunch as a granola (because essentially, that’s what this is) with your favourite milk, as a smoothie topping or just as a healthy transportable snack.

  • 1-2 tbsp melted coconut oil
  • 1/2 cup raw buckwheat groats*
  • 1/2 cup walnuts, roughly chopped
  • 1/2 cup pepitas/pumpkin seeds/coconut if you like
  • 1 tbsp sweetener (maple syrup, rice malt syrup, honey)
  • 1/4 tsp cinnamon, to taste
  • pinch of sea salt
  • optional: dash of vanilla

Preheat oven to 180 degrees C. Line a baking tray with greaseproof paper, then set aside.

In a medium bowl, combine the buckwheat, nuts and cinnamon. Pour over 1 tbsp coconut oil, your chosen sweetener and vanilla (if using) with a pinch of sea salt. Mix well, ensuring the dry ingredients are well-coated (drizzle in a little more coconut oil if your mix is a little dry).

Pour the mixture over your prepared baking tray (don’t worry if there are are few clumps, this will actually add to the ‘crunch’ when you assemble your puddings).

Bake for 20-25 minutes, mixing half way through the cooking time. The buckwheat crunch will be ‘done’ when the mixture is dry, golden and fragrant. Store in an airtight container or glass jar (the mixture should keep in a cool, dry place for a few months if you decide to make a large batch).

*You can find whole raw buckwheat (groats) at health food shops and good grocery stores. Raw buckwheat should appear very pale green rather than dark brown (the latter version is called ‘kasha’ which has been toasted; for this recipe you require the raw version of buckwheat as you’ll be toasting it yourself).

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buckwheat apple zucchini bread

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If you’re a regular reader of this blog, you’d be aware that my mother has an apple tree at the rear of her garden. It’s an espalier of sorts, trained to grow parallel to the back fence of her city apartment’s courtyard. Despite the confines of a garden bed, it produces a beautiful glut of organic fruit every year; plump, knobbly and subtly sweet under a crisp green skin.

Funnily enough, my mother purchased the plant with the intention of growing a Manjimup ‘Pink Lady‘, a tribute to John Cripps and our home state. However, the green apples never developed their trademark blush of pink and we figure the variety is a ‘Golden Delicious’ with nursery mislabelling.

Whatever the variety, it always feels like a privilege to participate in the growth and harvest of homegrown fruit each year. When I was at home, I used to regularly mulch, water and thin out the apple blossoms, but these days my job mostly consists of picking the high-growing fruit. And eating them, of course.

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So back to the annual apple harvest: this time each year, I start jotting down ideas for making buttery pies and glossy tarte tatins. Occasionally I’ll follow through, but more often than not the apples become crisp salads, coleslaws and the occasional moist apple cake with cream.

This year was no different. After a few weeks of waiting for this year’s apples, I had a list of potential recipes including a rustic galette and sugar-dusted jalousie. But after squirrelling them home, I ate one, dipping the crisp, juicy wedges dipped into homemade cinnamon almond butter. Accompanied by a mug of rooibos tea, there didn’t seem to be need for much else.

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Since that first day, I’ve done a little more ‘proper cooking’ with the apple harvest. I’ve sliced one into julienne, tossing it into a salad with radishes, soft herbs and mustard vinaigrette. I also stewed one for breakfast with some soft local figs and a vanilla pod, adorning it with thick coconut cream (skimmed from the top of a chilled can of coconut milk) and toasted walnuts.

Today, I made this gluten-free loaf full of buckwheat and ground almonds, gently mixed with some grated apples, mashed bananas and a zucchini that was languishing in the vegetable crisper. It tastes glorious; dense, moist and incredibly filling due to the inclusion of buckwheat protein, almond meal and pounded flax. I’ve eaten two doorstop slices at various points in the day, both toasted under the grill until browned before being topped with melted Nuttelex. They’ve accelerated my Monday happiness ten-fold.

So I’m making a bold statement: if you have a tendency towards three-thirty-itis or the dreaded lunchtime ‘hangry‘ face, this loaf is for you. Buckwheat zucchini bread, healing workplace relationships since 2016.

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This buckwheat loaf is completely gluten-free, egg-free, vegan and refined sugar free, though you can easily sub rice malt syrup for honey and flaxseed for an egg or two if you fancy. The latter seems to even qualify as a ‘paleo’ loaf (buckwheat = pseudograin according to paleo authorities) though as a non-paleo eater, feel free to argue the point.

Next on my apple recipe list: some sort of shaved apple salad with blue cheese, walnuts, watercress and a sticky pomegranate dressing (I made my own pomegranate molasses this morning, using this recipe by Sarah Hobbs). Perhaps served with these delicious crackers and a poached egg for Aaron.

If I don’t eat all the apples with almond butter first. Watch this space.

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Buckwheat Apple Zucchini Bread

Makes 1 loaf

  • 1.5 cups organic buckwheat flour
  • 1.5 cups almond meal (ground almonds)
  • 1/2 cup milk (I used almond milk, however you can sub dairy, oat, soy or rice milk here)
  • 2 ripe bananas, mashed (equivalent to 1 cup mashed fruit)
  • 1 small zucchini
  • 1 large or 2 medium apples, cored (I used Golden Delicious)
  • 1/4 cup rice bran syrup (substitute maple syrup or coconut nectar)
  • 3 tbsp flaxseed flakes (pounded flax; you can also use ground flaxseed)
  • 1 tsp ground cinnamon
  • 2 tsp baking powder
  • 1 tsp vanilla bean paste
  • optional: add in some raisins or toasted walnuts if you feel like it!

Preheat your oven to 150 degrees C (300 degrees f). Line a 4 cup loaf tin with baking paper, then set aside.

Using the grater attachment on your food processor, finely grate the zucchini and apples with all the skins intact (you should end up with about 1.5 cups of grated zucchini and apple together). Add in the mashed banana and pulse again until well-combined (the mix should still have some texture and flecks of green from the zucchini and apple skins).

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Tip into a medium bowl and mix in the milk, vanilla bean paste, rice bran syrup and flax. Set aside for 5-10 minutes for the flax to thicken the mix (as an egg substitute).

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Sift the buckwheat flour into a large bowl. Add in the almond meal, cinnamon and baking powder. Make a well in the centre, then tip in the wet ingredients. Mix well and spoon into your prepared loaf tin.

Tap the tin on a sturdy surface to expel any bubbles, then transfer to your preheated oven to bake.

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Bake for 50-60 minutes or until your loaf is well risen and a skewer inserted into the centre comes out with only a few moist crumbs attached.

This loaf is beautiful served thickly sliced and toasted with dairy butter or Nuttelex. I would also attempt it with mashed avocado (due to that miraculous sweet-savoury lean that avocado has) or toasted til brown with a dollop of mascarpone (or ricotta), runny honey and a smattering of toasted almonds.

Cook’s note: I’ve also made this bread successfully without zucchini, just 4 bananas and 1 reasonably large apple. As long as you’ve got around 2.5 cups of mashed/pureed fruit and vegetables you’ll be fine. I’d love to know if you come up with any adaptations!

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the life changing loaf. and authenticity

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It’s been a strange couple of months around these parts. Quiet, slightly uncertain, full of questions surrounding my future income, Worker’s Compensation, options and priorities. Weeks of diversion from my normal routine have resulted in extra time for sleep, walks with the dog, therapeutic cardio sessions and some dismal left-handed kitchen experiments (read more about my injury here). ‘Right hand dominant’ is an understatement.

Thankfully, the worst part is now over. I’ve commenced a ‘return to work program’ and I’m no longer the victim of bad daytime television. My application for Worker’s Compensation was thankfully approved and I’ve been fitted with what my therapist calls ‘sexy nighttime apparel’, aka a custom overnight wrist splint. I’m also strapping my wrist with Rock Tape so that I can complete some light upper limb work at the gym, which feels great after weeks of low activity. I’ve recommenced some independent cooking, though Aaron (my ‘sous chef’ – thanks baby) is still available for weight bearing or manual kitchen tasks as required.

I’m healing, my body is doing what it’s supposed to do, life is returning to some sort of balance. I’m thankful.

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I’ve still had fun in the kitchen during my weeks off. If you’ve been following me on Instagram, you’d be aware that I’ve been doing a lot of recent experimentation with vegan cuisine, particularly salads and healthy treats. This has been a natural response to my growing interest in plant based nutrition and whole foods whilst also doubling as a cost-saving measure (my preferred dairy brands aren’t cheap and neither is ethical, sustainable meat, so we avoided both whilst my income was awry).

It hasn’t been difficult; in fact, it’s been delicious and edifying. However, my ‘online profile’ (a strange concept to me, however I’m referring to this blog alongside my Twitter account, Instagram and facebook) has become a little confused as a result, so I’ve felt a growing need to formally clarify things on here. I hope that’s ok.

So, before I start: I’ve spent a lot of time dwelling on my nutritional standpoint over the past week. A lot of time. I’ve revised the content of this post about twenty times as I tend to overthink things, so if you’re not remotely interested in my nutritional standpoint (and philosophical musings) skip on to the recipe. Secondly, I am very aware that my Instagram and Twitter followers aren’t necessarily blog followers and vice versa, so you may be wondering what the heck I’m talking about. I probably devote needless intellectual energy into thoughts of personal authenticity, but if I’m going to maintain an online presence I want to be accountable for it.

cocodishA lot can be misconstrued when scrolling through those little filtered boxes (yes, I know that they can be rectangles now but stay with me) on social media. They portray only a small part of a person’s varied, flawed and messy existence (usually the bits with good lighting and a timber backdrop), including my own. It causes me personal conflict, as I don’t want my social media accounts to be filled with images of burned grilled cheese under fluorescent lights. However, I equally dislike the idea that impressionable young people would stumble upon my account and view me as a ‘clean eating’, virtuous ‘fitspiration’ freak who demonizes animal protein and wakes with a passion to brew her own kombucha.

Here’s the (honest) deal: I don’t like labels. I care about my body but sometimes I’m lazy. I’m not an ethical vegan, a dietitian, a nutritionist or any sort of authority on physical health. I like beer (I have confessed this on many occasions, but just in case you’re uncertain), red wine, kale and oatmeal. I both hate and love cardio. I attempt to make good choices, but I don’t eat righteous food for every meal. There are many who do, and they have my respect. But I’m not one of them.

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Continuing with the theme of authenticity, I’ve written the notes below as an attempt to clarify my nutritional values for both myself and those within my network. It’s as free of hashtags, buzz words and media filtration as I can make it.

Again, I have no qualifications in dietetics or nutrition, so please visit your General Practitioner, a certified nutritionist or a dietitian (such as the beautiful Heidi, when she concludes maternity leave!) if you’d like any advice suited to your individual needs.

  •  In majority, I consume wholefoods (unprocessed and non-GMO, organic* if possible) and a vegetable-heavy diet (edit 06/2016: I previously termed this a ‘mostly plant based’ diet, however that’s caused some confusion with a vegan lifestyle. I’m referring to the terminology used in Michael Pollan’s In Defense of Food). However, I’m not entirely vegetarian nor vegan. I don’t eat much meat these days but when I do, I feel strongly about buying ethical, sustainable meat or fish from people who care about their animals.
  • I enjoy plant milks, creamy avocado and cashew cheeses but I also wholeheartedly support the inclusion of goats cheese, dairy milk, cultured butter and yoghurt in my diet (both for health benefits and enjoyment). I’m not really an eater of eggs (not that I’m philosophically against it, I just don’t really like them) but I purchase free-range eggs if/when required.
  • I’m resistive to extreme diets, fads and buzz words on social media. Though I’m not a dietitian, I believe that science has given us a solid basis for appreciating the benefits of a varied diet including some forms of cooked food, carbohydrates for energy and healthy fats in moderation (cholesterol is still bad, people). Crank nutritional information is rife within both social media platforms and the internet in general, as are extremist views from activists, so please, please seek professional dietary advice rather than excessively consuming the next ‘superfood’ (coconut oil is NOT a spiritual elixir. Whilst I do consume it in small amounts alongside other fats, I would go as far as saying that it cannot solve all of your dental problems, it will not cure you of high cholesterol, it should not replace all other fats in your diet. People talk complete rubbish).
  • I believe that dietary rigidity and categorization can lead to unhealthy thought patterns and disordered eating (speaking personally from my teen years, dietary rigidity can also act as a guise for disordered eating) whilst robbing an individual of the pleasure of social eating. I’m not saying that it’s not good to follow healthy dietary principles most of the time, but if it gets to the point where you feel guilty about eating a piece of chocolate (or you’re avoiding social events because there may not be ‘appropriate food’) then something’s out of whack. If a friend of mine serves me a lamb shank at a dinner party, I eat it (maybe not all of it, but at least some). Same goes for an occasional piece of cake or a fried donut made with refined sugar. I understand that some people may disagree on this point (and I’m not referring to those of you with medical issues such as coeliac disease or diabetes where compromise cannot occur) however I’m a person who demonstrates love and generosity through the preparation and offering of food, and I want to validate reciprocity in this area. This doesn’t mean that I abandon my personal food ethics and nutritional standpoint. An otherwise healthy human body will not be broken by a cheese and prosciutto pizza and a glass of wine at the weekend (and I don’t choose my friends by their nutritional preference).
  • *On the topic of unprocessed, non-GMO, organic, free-range: we’re not rich by any means, so this also affects my food choices. I buy a ton of vegetables and they’re not always organic as we just can’t afford it. I’ve recently been trying to keep my organic purchases to the the ‘dirty dozen‘ (produce that usually contains the most pesticides) whilst purchasing regular non-organic produce for the ‘clean fifteen‘ (products that generally contain the least amount of pesticides). I believe that a diet rich in vegetables, even if they’re non-organic, is preferable to a diet that lacks plants. Alternately, if I can’t find good dairy or meat from sustainable, ethical sources, I’d rather eat plant based sources of calcium and protein. I vote with my hip pocket (Aussies, click the following links to find some information on sustainable living and ethical meat suppliers) and my heart.
  • To sum things up, I’m just trying to cook, eat and live as responsibly as I can. I value and respect animals, but also want to value, love and respect my fellow humans. I want to enjoy food as well as nourishing my body. I don’t want to beat myself up if I feel like dairy milk chocolate or cultured butter on a piece of sourdough. I want to remain honest, true to my own conscience and principles. To be the best version of myself, not someone else.

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Oh, and one last thing. I eat messy food. Simple food. Ugly food. I eat mushroom burgers with aioli running down my chin. I sometimes eat in monochrome (usually brown; oats and tahini with mashed banana ain’t pretty) from chipped IKEA crockery whilst wearing the daggiest of trackpants. I’m massively imperfect and it keeps me humble.

You’re probably always known it, but I’m glad we’re straight.

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That brings me to this super simple loaf of seeded goodness from My New Roots. It didn’t exactly change my life but it it’s good, oh it’s good. And so is Sarah, the nutritionist who created it.  She’s authentic. And that resonates with me.

The Life Changing Loaf of Bread

Adapted from this recipe from Sarah Britton, My New Roots

  • 1 cup (135g) sunflower seeds
  • 3/4 cup rolled flax seeds
  • 1/2 cup raw buckwheat groats
  • 1 1/2 cups (145g) rolled oats
  • 4 tbsp psyllium husks
  • 1 1/2 tsp coarse sea salt flakes
  • 1 tbsp rice malt syrup (brown rice syrup)
  • 3 tbsp melted coconut oil
  • 1 1/2 cups lukewarm water

Mix all of the dry ingredients in a medium bowl, set aside. Whisk together the water, coconut oil and rice bran syrup until the syrup is completely dissolved.

Pour over the dry ingredients, mix well until everything is completely soaked. The dough should be adhesive but still ‘mixable’ (add a couple more teaspoons of water if it is too thick). Pour into a silicone loaf pan (silicone will make it much easier to turn out your bread; however, I successfully used a rigid loaf tin greased with extra coconut oil, plus a little baking paper to line the bottom) and smooth the top with a spoon or spatula. Set aside at room temperature to ferment for at least 2 hours, preferably overnight. When the dough is ready, it should retain its shape when you pull the sides of the loaf pan away from it.

Preheat your oven to 175 degrees C (350 degrees f). Bake for 20-30 minutes on a centre oven rack until the bread can be carefully turned out of the tin. Place upside down directly onto the oven rack and bake for another 30-40 minutes or until the base sounds hollow when tapped. Allow to cool before slicing.

Store in a well-sealed container for up to five days. It can also be successfully frozen; slice before freezing and defrost in the toaster as desired (this makes the best nutty, crunchy toast, top with smashed avocado and seeds, ricotta and honey or a bit of chia jam for a delicious treat).

coconut cacao and buckwheat granola

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This morning, I woke to the dull patter of gentle autumn rain. Rather comforting, in fact, after many weeks of radiant heat. After crawling out of bed (and unearthing myself from Loki’s pile of toys) I rubbed my eyes and shuffled towards the kitchen, where Aaron was stacking a uniform pile of Weetbix in his breakfast bowl. After applying some honey, he doused the structure (I don’t use this word lightly; Aaron is a precision Weetbix stacker) in dairy milk before habitually migrating to the couch.

Crunching followed, with an occasional clink of metal against glazed stoneware. This is Aaron’s ritual. Today the rain provided a steady backing track.

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For me, breakfast is a little less predictable. In regular rotation are raw buckwheat with maca, sliced banana and almond milk (my new favourite is cold-pressed local almond milk from The Pure Press), filling overnight oats (this is my favourite recipe) and avocado toast (ALWAYS with chilli flakes and lemon oil) however I occasionally mix things up with granola or fruit toast with lashings of butter.

I adore breakfast. I’m one of those weirdos who falls asleep thinking of breakfast the next morning. Last night was no different. I wanted granola stuffed with walnuts and deep, dark cacao.

We didn’t have any.

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So, back to this morning’s turn of events. I stumbled into the kitchen, deliriously hungry and leaden with sleep. The absence of granola resulted in crumbled Weetbix with maca, toasted walnuts and cacao nibs, all swimming in creamy almond milk.

Half an hour later, I made a batch of toasted buckwheat granola mixed with warm cinnamon, organic walnuts, chocolatey cacao, coconut oil and raw honey that I snaffled on a recent trip to Melbourne, Victoria.

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SO GOOD.

I think today calls for a second breakfast.

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Coconut Cacao Buckwheat Granola

Adapted from Sarah Britton’s recipe from My New Roots

  • 2 cups (400g) raw buckwheat**
  • 1/2 cup (50g) organic rolled oats
  • 1 cup (75g) golden flax flakes
  • 2 cups (80g) coconut flakes
  • 1/4 cup (35g) coconut sugar
  • 2 tsp ground cinnamon
  • 1 cup (125g) walnuts
  • 1/3 cup coconut oil
  • 1/3 cup honey (I used Guildford Gold) or maple syrup
  • 1 tsp organic natural vanilla extract
  • generous pinch of flaked sea salt (equivalent to 1/2 tsp fine grain sea salt)
  • 1/2 cup organic cacao powder (fair trade, if you can find it)

Preheat your oven to 180 degrees C (350 degrees f). Line a large baking tray with greaseproof paper, then set aside.

In a large bowl, combine the oats, buckwheat, coconut flakes, flax flakes and coconut sugar. Roughly chop or crumble the walnuts (you still want some reasonable size chunks) and add them to the mix.

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In a small saucepan over low-medium heat, melt the coconut oil. Add the honey or maple syrup, vanilla, salt and cocoa powder. Whisk to combine until smooth.

Pour the cacao mixture over the dry ingredients and stir to coat evenly. Spread the mixture evenly over your prepared tray and press firmly with the back of a wooden spoon or spatula.

Bake for 15-20 minutes or until the granola starts to become golden and fragrant. Remove from the oven and flip over clumps with a spatula (don’t worry if your granola isn’t clumping yet, it will start to stick together as it later cools). Return to the oven and cook for another ten minutes, stirring every 3-4 minutes until evenly toasted* and fragrant.

Store your granola in an airtight jar or container in a cool, dry spot for up to six months (ha – like it would last that long!). You can also freeze granola, wrapped tightly in plastic wrap or a (airtight) freezer bag.

I like to eat this granola with almond milk or coconut yoghurt, piled high with fresh berries or sliced banana. It’s also AMAZING with a generous drizzle of thin peanut butter or tahini.

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Notes:

*The dark colour of the granola makes it hard to tell whether it’s cooked or not. Go by smell – you want a toasty, sweet smelling batch of granola (your nose should be able to tell you if it’s burning!). If you’re uncertain, taste one of the larger pieces of walnut or coconut (which will take the longest to toast). If it’s golden and toasty, the mix is done.

**You can find whole raw buckwheat (often referred to as buckwheat ‘groats’) at health food shops and good grocery stores. Raw buckwheat should appear very pale green rather than dark brown (the latter version is called ‘kasha’ which has been toasted; for this recipe you require the raw version of buckwheat as you’ll be toasting it yourself).

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apricot, coconut and cacao nib treats

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A couple of months ago, I purchased a rather large packet of organic cacao nibs from Loving Earth. Now, if you’re a regular reader of this blog you’ll realize that I’m a big fan of this Melbourne-based company, mostly due to their fair-trade, sustainable philosophy, the high quality of their products and… well, the fact that they make healthy food taste delicious (not everyone can do that!).

Anyway, back to the cacao nibs. Upon bringing the package home, I opened it excitedly and placed a piece in my mouth, chewing slowly and thoughtfully. The nibs are hard, coarse like an almond shell, crunchy and bittersweet with rich undertones of dark chocolate and coffee. On the whole, they’re quite pleasant for something that resembles cracked tree bark. I ate another piece before closing the packet and storing it on a shelf next to one litre of coconut oil. Sadly, there it stayed… neglected and largely untouched for the next two months (other than the odd occasion when I’d sprinkle some cacao nibs into my morning breakfast bowl).

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So, let’s fast forward to earlier this week. After nibbling on some more cacao nibs, I decided that it was about time I knuckled down to create something delicious from this package of nutritional wonderment. I began trawling the internet, unearthing inspiration from recipes such as Kate Olsson’s Pumpkin and Cacao Nib loaves, Elizabeth’s Paleo Cookie Balls  Alanna’s  Snowballs and Sara Forte’s Peanut Butter Bites. If you follow the recipe links, you’ll see that each of these recipes is delicious in its own right. However, as the humidity of the morning set in, my fingers continued to search the net for something easy, nutritious and raw (I still can’t bear to use the oven in this weather). Enter Jo Whitton’s date and walnut stuffed, chocolatey Bliss Balls.

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Now, prior to this week, I’d never even heard of a bliss ball. However, after some further research I’ve discovered that there are over six million mentions of bliss balls on the world wide web. Six million (I must’ve been living in a hole). After investigating a few, I’ve decided that the definition of a ‘bliss ball’ is simply a sweet snack ball made from wholesome, raw ingredients (usually various dried fruits, seeds and nuts) with additional spices, sweetening agents (agave, honey, maple syrup), occasional starchy ingredients, cocoa and healthy fats. These ingredients are then either ground or pounded down into a sticky, rollable mixture that’s used to create bite-sized balls.

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Jo’s bliss ball recipe contains a delicious mix of ground cacao nibs, walnuts, fresh dates and rapadura sugar, prepared with a Thermomixes (these appliances are taking over the world, I tell you!). That leads me to a small personal statement: I am a teeny bit against Thermomixes. Predominantly because I believe that they, and similar appliances, may eventually ‘de-skill’ this next generation of potential cooks. I’ve always valued back-to-basics cooking, traditional kitchen skills and generational methods that take time and energy. There’s nothing better than pounding ingredients with a mortar and pestle for a curry paste, kneading dough on a floured bench top and practicing knife skills you hope to master. I want my children to learn the therapeutic and creative benefits of cooking, using their hands, heart and mind as opposed to a machine).

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Now, let me clarify something. I’m not suggesting we live like neanderthals in a squalid cave, gutting fish with a blunt knife. I definitely appreciate technology, particularly as most of us (particularly working parents) are so time-poor these days. Bench top appliances are a wonderful privilege of the industrial age, as are fridges, washing machines and electric or gas ovens. When balanced with traditional skills, they’re a time-saving and valuable addition to a busy kitchen. In fact, I used a food processor in my version of bliss balls, quite similarly to how Jo used her Thermomix in her recipe. However, in my case, the ‘time-saving’ element was… uh… minimal. Mostly because I own a very small stick blender with a chopper bowl attachment.

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Ah, my little blender. It’s a few years old, has a chipped stainless steel blade and a whirr that’s worse than a hammer drill. My husband hates it; he thinks that it’s going to make both of us deaf before our time. In fact, he once snapped some industrial ear muffs onto my head when I was making a batch of pesto… I didn’t even hear him creep up behind me. Funny, but… well, not. I now spend half of my time grinding things in a giant mortar and pestle, which is both wonderfully therapeutic and annoyingly slow. I’d love to receive any recommendations for a reliable, robust food processor that won’t break the bank. Please.

Anyway, moving on to the recipe below. What you’ll find is my version of ‘bliss balls’, using organic dried apricots, raw walnuts, chia seeds, activated buckwheat and cacao nibs. All of this delicious nutrition is then combined with a large dollop of coconut and chocolate goodness before being rolled into balls and drenched in dessicated coconut. Uh, yes, if you’re wondering… they’re still healthy. The Loving Earth coconut chocolate butter I used contains raw coconut oil, organic ground cacao, raw agave and sea salt. That’s it. So delicious.

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As I’m now at risk of sounding like a Loving Earth promoter, let me just clarify. I am not, in any way, affiliated with Loving Earth, I don’t receive products for free, I don’t get discounts or any other benefits. These views are entirely my own; I just like giving credit to companies that steward the earth lightly, responsibly and ethically, without compromise. That’s it, simple.

Anyway, on to my version of ‘bliss balls’. I hope you enjoy them.

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Apricot, Coconut and Cacao Nib Treats

Makes about 20 balls

  • 180g organic dried apricots
  • 100g raw walnuts
  • 3 tbsp organic coconut chocolate butter (substitute 2 tbsp organic coconut oil/butter + 1/2 tbsp raw, ground cacao nibs/organic cocoa + 1 tsp agave syrup, to sweeten)
  • 2 tbsp activated buckwheat
  • 2 tbsp whole raw cacao nibs
  • 1 tbsp black chia seeds
  • dessicated coconut, for rolling

Coarsely chop your apricots and walnuts. Reserve 2 tbsp of each, then place the rest into the bowl of a medium food processor. Process until fine. Add in your coconut chocolate butter (or equivalent) then pulse briefly until thoroughly combined, sticky and glossy.

blended

Remove mixture from the food processor and place in a large bowl. Add in the reserved apricots and walnuts, buckwheat, cacao nibs and chia seeds. Mix well until the additional ingredients are thoroughly combined with the chocolate base mixture.

If you find that the coconut oil separates slightly from the mixture (creating a layer of oil on the top) don’t worry, as this will be left behind when you form the mixture into balls. The coconut oil will also solidify when refrigerated, so the balls will firm up nicely.

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Shape 1 tbsp of the mixture at a time into a firm ball, then roll in dessicated coconut. Place onto a plate or lined baking tray. Repeat with the remaining mixture and coconut, then place the balls into the refrigerator for at least 15 minutes before serving.

ballThese balls will keep, refrigerated, for 2-3 weeks. Don’t be tempted to leave them out of the fridge unless you live in a cool climate – coconut oil liquefies at around 76-78 degrees f (24-26 degrees C).

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Notes:

  • This recipe is highly adaptable, as you may have guessed from the multitude of bliss ball variations out there! Feel free to substitute any of the fruits, nuts and seeds stated for other complimentary varieties. One of my favourite substitutions is to swap the dried apricots for Medjool dates and the walnuts for pecans… just make sure that you keep the total quantities of dry and moist ingredients roughly the same, or the mixture won’t produce results of the same consistency.
  • Cacao nibs are high in magnesium and antioxidants, whilst also containing trace elements of beta-carotene, amino acids (protein), Omega-3’s (essential fatty acids), calcium, zinc, iron, copper and sulphur. They’re great to eat alone as a crunchy snack or you can stuff them into Turkish apricots or Medjool dates for a nutritious and delicious sweet treat. They’re also quite adaptable as a more nutritious replacement for chocolate chips in all of your favourite recipes.
  • For some extra nutritional information on coconut oil, please see my Lime and Burnt Sugar Meringue Tart post. There are also some interesting links to articles exploring the long-term benefit of coconut oil consumption.
  • If you’d like to try Living Earth products and live in Australia, like I do, you may find this list of stockists useful. However, there are plenty of other companies that sell cacao nibs… just try to make sure that the product you’re buying is single origin, organically grown and fair trade. Preferably criollo amazonico cacao, an heirloom variety that’s currently being replanted in Peru.

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