Recipes
Himalayan Tartary Buckwheat Waffles from the Kitchen of Dr. Jeff Bland
In the kitchen with Dr. Jeff Bland making superfood waffles using Himalayan Tartary Buckwheat. A simple recipe packed with polyphenols, fiber, and plant-based nutrients to support metabolic health, gut health, and longevity.
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Austin’s chia pudding
How can something this simple be so nutritious and delicious? Our favorite thing about this creative and delightful snack from Dr. Austin Perlmutter — Austin is our Managing Director, and heads up our R&D and scientific research — is how easy it is to personalize to your taste and health goals. The possibilities are truly endless. Austin’s chia pudding This is a satisfying, nutritious, and highly-customizable treat that’s quick and easy to make. Makes about a cup. INGREDIENTS 1 scoop HTB Rejuvenate Superfood shake mix ¼ cup chia seeds, a little more than the shake mix ¾-1 cup coconut or almond milk (unsweetened, or other favorite alternative milk) METHOD Mix your ingredients together. You can use a spoon, but a whizzer for milk frothing provides a much better texture. INSPIRED TOPPERS & ADDITIONS Coconut flakes Rolled oats Blueberries (any fruit works, but if frozen you may have to thaw for a few hours or quickly microwave in 15-30 second bursts) Nuts of any kind Whole flax seeds Cacao nibs For a more decadent treat, try mixing in a teaspoon of cacao powder and add a tablespoon of plain Greek yogurt – elevate your chocolate pudding game! For a more “tropical” vibe, try using pineapple, mango, and coconut flakes – coconut milk as your milk would be amazing. Try adding a scoop of almond or cashew butter for healthy fats and protein – it’s a major improvement.
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Arti’s orange cranberry muffins with Himalayan Tartary Buckwheat
Welcome, Dr. Arti Chandra! Dr. Chandra is a functional medicine family physician in Seattle, and we’re proud to reveal that she’s also a Big Bold Health Food Lab member. While Arti spends most of her time focusing on her patient community and her regenerative agriculture advocacy, she also likes to create healthy and delicious recipes using Himalayan Tartary Buckwheat Flour. Arti is looking forward to hosting a family Thanksgiving weekend this year, and so (lucky us, lucky you) she crafted some of her favorite seasonal ingredients — cranberries, pecans, and oranges — into a scrumptious holiday muffin recipe that she expects to be a hit with all of the generations who will gather at her table. Arti’s HTB orange cranberry pecan muffins This recipe makes about 10 or 11 muffins. Please adjust sweetener to your taste. For more savory muffins, use all fresh cranberries. INGREDIENTS 2 large eggs, beaten 1 tsp vanilla extract 2 Tbsp coconut oil, melted ½ cup honey (or monk fruit maple syrup) ¾ cup orange juice 2 tsp orange zest ½ tsp baking soda 2 cups almond flour ⅔ cups Himalayan Tartary Buckwheat Flour ½ cup fresh cranberries ½ cup dried cranberries (apple juice sweetened preferred) ½ cup pecans, chopped METHOD Preheat oven to 350°F. Grease muffin tins, or use paper muffin cups. Combine beaten eggs, melted coconut oil, vanilla extract, sweetener, orange juice, and zest in a mixing bowl. Sprinkle the baking soda on top of the liquid mixture until it foams. Add and stir in the flours. Stir until well-combined. Fold in the cranberries and pecans to the mixture Fill each muffin cup to the top until firmly filled. Top each muffin with 2 or 3 cranberries for added color and also with pecan pieces if desired. Bake for approximately 25 minutes or until an inserted toothpick comes out clean. Allow 15-20 minutes for muffins to cool before serving. Enjoy as is, or top with cranberry sauce or your favorite jam!
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Barb’s apple berry crisp with Himalayan Tartary Buckwheat
To celebrate the launch of our newest product, Himalayan Tartary Buckwheat Flour, we went hunting for some delicious recipes. We started with a good friend, Barb Schiltz — she’s an expert in clinical nutrition and a key member of our Food Lab — and asked for some of her favorite ways to bake with this new kind of flour. Her crisp recipe below is a real treat, and we're pleased to share it. According to Barb, this started out as her standard fruit crisp recipe, using any fruit in season and no real measurements … just a little of this and a little of that. Barb added Himalyan Tartary Buckwheat Flour as a replacement for the oat flour she was using prior, but she kept the whole oats to add texture. “It’s my go-to recipe for company,” says Barb. “No one realizes it uses only healthy sweeteners and is totally gluten-free. A real winner!” And let’s not forget, it’s also nutritious. We’ve never read a nutritional analysis as strong as that of Himalayan Tartary Buckwheat. Let’s get baking! Barb’s apple berry crisp INGREDIENTS For the filling: 2 medium apples, cut into small pieces (not necessary to peel) 3 cups berries (raspberries, blueberries, blackberries, etc) 1 Tbsp arrowroot or tapioca starch 1 Tbsp lemon juice ⅓ cup coconut sugar (or try monk fruit, about ¼ cup or to taste) For the topping: 6 Tbsp butter or coconut oil ½ cup rolled oats (gluten-free as needed) ⅓ cup Himalayan Tartary Buckwheat Super Nutrition Flour ½ cup chopped walnuts or pecans (or other favorite nuts) ⅓ cup grated coconut 1 tsp cinnamon ⅓ cup coconut sugar METHOD Preheat the oven to 375° F. Mix all filling ingredients in a medium bowl and turn them into an 8- or 9-inch baking dish. Set aside. In another bowl, cut butter into oats and Himalayan Tartary Buckwheat Super Nutrition Flour with a pastry blender or a fork. Stir in the remaining ingredients and mix until somewhat crumbly. You may want to use your fingers for this part! Sprinkle the crumbles on top of the fruit mixture. Bake in a preheated oven for 40-45 minutes, checking occasionally for browning crust. You may need to cook longer. It will be done when you see it getting bubbly around the edges. You may wish to turn the oven down to 350° if it seems to be cooking too fast. Serve warm or at room temperature. It will freeze but gets a little soggy.
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Mark’s Himalayan Tartary Buckwheat pancakes
Our founder, Dr. Jeffrey Bland, was fortunate enough to spend some quality time with his good friend and constant source of inspiration, Dr. Mark Hyman, in Hawaii this year. Dr. Hyman was busy preparing for the launch of his book, The Pegan Diet, and Dr. Bland was busy preparing for the launch of our Himalayan Tartary Buckwheat Flour. Worlds collided, and we're pleased to share with you Mark’s pancake recipe featuring our buckwheat and a bevy of chai flavors. We're big believers in the power of plants and key phytonutrients to improve our health, and so is Dr. Hyman. As he puts it, speaking of these pancakes: “Food is medicine, and it tastes amazing.” Mark’s chai pancakes Yields 14 4-inch pancakes INGREDIENTS 2 large eggs 1-½ cups unsweetened almond milk (substitute ¾ cup with seltzer water for a fluffier batter) 1 cup Himalayan Tartary Buckwheat Flour ½ cup almond flour 2 tsp pure vanilla extract ¼ cup melted coconut oil 3 Tbsp granulated monk fruit sweetener for baking ¼ cup pecans 1 tsp baking powder ½ tsp baking soda ¼ tsp salt 2 tsp ground cinnamon ¼ tsp cardamom ¼ tsp powdered (or fresh grated) ginger ¼ tsp ground cloves ½ tsp ground nutmeg METHOD In a bowl, beat together the eggs, almond milk (plus optional seltzer water), vanilla, coconut oil, and monk fruit sweetener. Beat until the eggs are fluffy. Fold in crushed pecans. In a large mixing bowl, mix in the Himalayan Tartary Buckwheat Super Nutrition Flour and almond flour, baking powder, baking soda, salt, and spices. Slowly add the dry ingredients to the wet ingredients, stirring until fully combined and no lumps remain. Heat a large skillet under medium heat. When the griddle is hot, brush with coconut oil, and then add batter to the griddle and cook for 2 minutes. Turn the pancake and cook for an additional 2 minutes until the crust is crispy. Transfer the pancakes to a platter and add blueberries and strawberries for garnish. Add monk fruit-sweetened maple syrup and enjoy.
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Ruth’s gluten-free chocolate chip cookies
When it came time to reimagine the chocolate chip cookie, we knew just who to ask. Our good friend Ruth Westreich bakes a delicious gluten-free cookie, and the introduction of our Himalayan Tartary Buckwheat Flour was an easy tweak to her recipe. Ruth was one of our first supporters here at Big Bold Health, and she remains our spirit guide for the importance of regenerative agriculture and soil health as we pursue our goals of Immuno-Rejuvenation. Check out the important work she does at the Westreich Foundation. Immunity works at both a personal and planetary level. Always remember that your personal immunity depends on resilience in the plants you eat, and the planet that grows them. Now go bake some cookies! Ruth’s gluten-free Himalayan Tartary Buckwheat cookies INGREDIENTS ½ cup table sugar or ⅔ cup coconut sugar ¾ cup coconut oil, softened 1 egg 1-½ cups Himalayan Tartary Buckwheat Flour 1 tsp gluten-free baking powder Pinch of salt Optional but recommended: ½ cup chocolate chips, stevia sweetened METHOD Preheat oven to 350° F. Line a cookie sheet with parchment paper or Silpat. In a large bowl, cream sugar and softened coconut oil together, then add in the egg and mix until combined. Add in Himalayan Tartary Buckwheat Flour, baking powder, and salt, and those optional chocolate chips. Mix well until you get a homogeneous cookie dough. Form about 18 small balls of cookie dough using 1 heaping teaspoon of dough per ball, rolling the dough between the palms of your hands. Place the balls of cookie dough evenly separated on the prepared cookie sheet. Use your fingers to gently press down on the balls and flatten them slightly. Bake for 10-12 minutes or until the bottom of the cookies are golden brown. Though they may not seem it, they will be ready to come out and will continue to harden as they cool. Allow cookies to cool before removing them from the cookie sheet, then place them on a wire rack to fully cool.
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Barb’s almond muffins with Himalayan Tartary Buckwheat
As we continue to celebrate the launch of our newest product, Himalayan Tartary Buckwheat Flour, we're more convinced than ever that nutrition can be delicious. And we’ve got the recipes to prove it! Let’s go back to our good friend, Barb Schiltz, for these easy-to-make muffins. Barb is a top clinical nutritionist, and she’s essential to our work in the Big Bold Health Food Lab. According to Barb, the original recipe for these muffins used all almond meal or flour, but the substitution of Himalayan Tartary Buckwheat Flour was an easy fit. “These are my go-to recipe for quick muffins for company who are gluten-free,” says Barb. “You can make them more exciting by adding nuts or chocolate chips, but I like to have a quick and easy recipe like this at hand.” Barb’s almond muffins Yields 10-12 muffins INGREDIENTS 1 cup Himalayan Tartary Buckwheat Flour 1 cup almond flour or almond meal 2 tsp baking powder ¼ tsp salt ⅓ cup coconut oil, melted (other oil is possible, but tastes really good with the coconut oil) ⅓ cup water ⅓ cup maple syrup 3 eggs, room temperature, beaten ¾ to 1 cup fresh or frozen blueberries or raspberries Almond butter for drizzle (optional) METHOD If possible, remove maple syrup and eggs from the fridge an hour ahead of time. Preheat oven to 350° F. Butter a muffin tin or use muffin cups. Mix dry ingredients together well and set aside. In another bowl, mix oil, water, and sweetener together, and add beaten eggs. Mix and add to dry ingredients. Stir thoroughly. Add berries and spoon into muffin tins (about ⅔ full) and bake for 20-25 minutes. Drizzle the optional almond butter over the top of the muffins when cooled.
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Adrienne's Himalayan Tartary Buckwheat cinnamon rolls
To start, let's introduce you to Arti Chandra, MD, MPH. She’s a close advisor to us on many fronts, and a key member of our Food Lab. Arti is a strong advocate for the regenerative and organic practices we bring to the production of our core products. Healthy soil, healthy oceans, healthier people. Next, I need to introduce you to Adrienne Reed of Seattle, Arti’s friend and one of our earliest fans. Adrienne’s experienced some real health benefits with our Himalayan Tartary Buckwheat, enough so that she’s converted her sister and mother as new customers. And look at this creative recipe Adrienne came up with for our new flour! We’re excited to share it with you now, with many thanks to Adrienne for her early support and her willingness to spread the word about our favorite new ingredient. Happy baking, everyone! Adrienne’s iced cinnamon rolls INGREDIENTS For the dough: ½ cup Himalayan Tartary Buckwheat Flour 1-½ cups almond flour ¼ cup tapioca flour 2 tsp baking powder 2 Tbsp psyllium husk flour ⅓ cup Lakanto monkfruit or equivalent sweetener ⅓ cup flax meal (grind just before using if possible) 2 tsp apple cider vinegar 1 cup boiling water For the filling: 2 Tbsp coconut cream or coconut oil 1 cup shredded zucchini or green apple ⅓ cup Lakanto monkfruit sweetener 1 cup pecans or walnuts 2 Tbsp cinnamon (or cinnamon plus cardamom and nutmeg) For the icing: ¼ cup coconut butter 2 Tbsp maple syrup (or substitute Lakanto maple syrup, or 8 Medjool dates) 1 Tbsp or more water, if not using dates METHOD Preheat your oven to 350° F. For the dough, mix all of the dough ingredients above by hand. Flatten with your hands and shape on parchment paper into an approximate 8″x11” to 10″x12” rectangle. Grease your baking sheet with spray. For the filling, combine all of the filling ingredients above in a food processor and blend. Pour and spread smoothly on top of the flattened dough. Use the parchment paper to lift the dough on one end and start rolling into a log. Cut the log into slices 1” to 1-½” thick to make 6-8 rolls. Transfer to baking sheet and bake for 25 minutes. The icing is optional, but highly recommended! Mix together the ingredients and drizzle over the rolls — a spoon doed the rick just fine — right before serving. If you use the dates instead of maple syrup, soften them in boiling water for 10 minutes before pitting, peeling, and adding to food processor with the other ingredients.
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Jen’s Himalayan Tartary Buckwheat honeycake
This recipe comes to us from Jen Page, our top designer and social media maverick. We rely on Jen to spread the good word about our new approach to immunity, and now we also have her to thank for this delicious cake featuring our new flour. This is an enchanting recipe that yields a dense cake — think poundcake — but it still manages to melt in your mouth. Thanks to the super nutrition delivered by our Himalayan Tartary Buckwheat Flour, you won’t be left with a heavy dose of regret after sneaking a second small slice. “It’s a tasty dessert,” says Jen, “but I also use it as a breakfast treat to warm up and give me a nice boost of energy. It’s perfect with coffee and tea.” Jen’s Honeycake INGREDIENTS 1-½ cups Himalayan Tartary Buckwheat Flour 1 cup gluten-free flour ¾ Tbsp baking powder 1 tsp salt ½ tsp baking soda 2 4-oz sticks butter, softened 4 eggs ½ cup monk fruit sugar substitute ¼ cup coconut sugar ¼ cup honey 1 Tbsp vanilla extract ¾ cup alternative milk of choice SUPPLIES 9″ round cake pan or silicone honeycomb mold Electric mixer Cooking spray Cookie sheet to support silicone mold (if used) METHOD Preheat your oven to 325° F and grease your baking pan with spray. Combine flours, baking powder, baking soda, and salt in a bowl and set aside. In a large mixing bowl, whip together softened butter and sugar on your mixer’s low setting until creamy and fluffy. Add one egg at a time, continuing to beat at low speed. Add in honey, vanilla, and milk, and beat until smooth and combined. Slowly add in your flour mixture as you continue to beat. Beat until all ingredients are combined and smooth. Pour batter into your prepared cake pan. (Place silicone cake mold on a cookie sheet for support first, if you are using one.) Place cake in oven on middle rack. Bake for 35-45 minutes until a toothpick comes clean when stuck near the middle. Ovens may vary! (If you bake muffins instead, please start checking the time earlier.) Remove and let cool. If you used a silicone mold, let it sit for at least an hour and a half until fairly cool. Gently flip cooled cake by placing a plate on top before doing your artistic flip to remove it from your pan. The silicone mold will probably need to be gently peeled up to fully remove. Serve with an additional drizzle of honey on top, or offer on the side. Confectioner’s sugar is another lovely option to offer. And here’s another option — garnish with edible flowers.
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