Oil-free Lemon Blueberry Buckwheat Bakes

by Leanne Vogel (Healthful Pursuit) on September 27, 2011

When I shared my Fall training plan with you, I’d mentioned that I was hoping to switch up my diet to support a quicker race pace.

I knew in order to do this, it would come down to two things:

  1. Shed fat
  2. Build lean muscle mass

In a healthy way. No protein bars, no calorie slashing, or massive healthy fat reduction. Just whole foods based, mindful, balanced eating.

A large part of my practice is working with clients on these very objectives, so you’d think it would come naturally to me when I try to apply it to my own life, right?

Well, let’s just say it’s always easier to see opportunities for change in other peoples’ lives than in your own. I can pin-point issues for my clients at the drop of a hat, but when I took a look at my own food journal I stared at it blankly for a couple of minutes before thoughts began to flood in.

They came, they just took a bit of time to arrive. ;)

After a bit of tweaking and analyzing, I’ve realized that I need to:

  • Decrease my fat intake – from 90g/day to 60g/day
  • Increase my carbohydrate intake (with complex carbs) – from 200g/day to 280g/day
  • Maintain fiber – averaging 60g a day + 3L of water. Booyah!
  • Maintain protein – averaging 50g/day

…and still make my meals delicious.

Of course these stats are rough estimates and things will change if I’m working out more one day than the next, but just seeing how much fat; albeit healthy fat, I was eaten a day totally shocked me!

Changes I’ve made so far:

  • I’ve switched my oil-based fats to things like nut butters because they’re more satiating.
  • Decreased my overall fat intake by substituting oils for vinegars, spices, and vegetables.
  • I’m incorporating more cooked grains like buckwheat, millet, and quinoa into salads, breakfast bowls, and muffins.
  • To pump up my energy, I’ve started to add 1/2 cup sweet potato or pumpkin to my morning berry smoothies before heading to the gym.

I have no plans to weigh myself. The only number I care about is the pace I end up with on race day.

All in all I feel fantastic, I’m finally getting in the groove of re-organizing things, and I’m ready to rock out the recipes!

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Oil-free Lemon Blueberry Buckwheat Bakes

Vegan (option), Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free

These lemon blueberry buckwheat bakes are sweetened with raw lemon pudding and honey, come in under 300 calories, and are packed with fiber. A perfect breakfast to get your day off on the right foot.

I love making a couple of extra buckwheat bakes at the beginning of the week and freezing the remainder for a quick and healthy snack.

Yield: 2 breakfast bakes

Servings: 2

Ingredients

Wet

  • 1/4 cup egg whites, 1 egg, or 1 flax egg (1 tbsp freshly ground flax mixed with 3 tbsp water)
  • 1/4 cup raw lemon pudding
  • 2 tbsp non-dairy milk – I used unsweetened almond milk
  • 1 tbsp unpasteurized honey
  • 1/4 tsp lemon extract

Dry

  • 1/4 cup light or green buckwheat flour
  • 1 tbsp raw buckwheat groats
  • 1 tbsp chia seeds
  • 1/4 tsp baking soda
  • 1/4 cup fresh blueberries
  • 1 tbsp shredded unsweetened coconut

Directions

  1. Preheat your oven to 375F and grease two 500mL/1 cup oven safe dishes with a small dab coconut oil and set aside.
  2. In a separate bowl, whisk wet ingredients. Once incorporated, mix in dry ingredients. Stir until well combined. Add coconut and blueberries and fold in softly.
  3. Pour mixture into greased dish + even out.
  4. Bake for 35min-40min until a toothpick inserted comes out clean. (Mine took 40 minutes).
  5. Allow to cool for 5 minutes before removing from the dish and chowing down!

calories: 282 | fat: 7.5g | saturated fat: 3g | carbohydrate: 51g | fiber: 8g | sugars: 30g | protein: 8g

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If this is what builds lean muscle… I’m all over it!

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{ 32 comments… read them below or add one }

Averie @ Love Veggies and Yoga

I love how puffy this gets. And how adorable it is :) And oil free…who knew!

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Aine @ Something to Chew Over

Wow 60g fibre a day! I’m not sure my stomach could handle that.

I love blueberries :)

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Sarena (The Non-Dairy Queen)

I want this for breakfast! It looks so good! I love replacing the not so good for you oils with applesauce and pumpkin. Honestly, there is a time and a place for oil and definitely in moderation. Love this!

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Alex@Spoonful of Sugar Free

They look like giant muffins!!! YUM!

And good luck with your new “regimen” or whatever you want to call it. I’m sure it will be great!

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Faith @ For the Health of It

Leanna, they look amazing! I can’t wait to try it. I’m also paying a lot of attention to my training, so I’m trying to fine tune my training where I can – especially diet. I’m keeping in a few treats, obviously, or I’d go insane, but fruit-grain combos are going to be my primary way to get in the sweet cravings. Lemon + blueberry? Sounds awesome!

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Lisa ♥ Healthful Sense

The muffins looks amazing! I love what you said:
“it’s always easier to see opportunities for change in other peoples’ lives than in your own.”
So True!!

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Holly @ The Runny Egg

Leanne I’m also working on improving my running and I’ve been working on cleaning up my diet and I can definitely feel a difference — when I’m fueled properly I run well and when I’m not, well, I feel terrible and usually end up cutting my runs short.

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Kristin @ eat healthy. be happy. live well.

Since I didn’t like the buckwheat cookies I made, I’d be interested in trying out the flour in a recipe like this where there a lot more flavors going on. Anything with blueberries sounds good right about now!

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Kaitlyn@TheTieDyeFiles

This looks so yummy! I’m always looking for portable breakfasts since I work at 5am most days, this definitely fits the bill. Do you grind your buckwheat flour fresh?

Interesting how it’s easy to see the opportunity for change in others, and not yourself until you really scrutinize!

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Leanne (Healthful Pursuit)

For this recipe, I used store-bought buckwheat but generally just grind my own in my handy-dandy $10 coffee grinder!

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Laura @ A Healthy Jalapeño

You changed up your picture and page again, I lOVE IT! So spunky and fun. And I love these lemon-blueberry bakes. What an excellent recipe and as always so healthy. love it!!

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Maria@La_Piattini

Oh my I just found your blog and I must say your pictures are absolutely stunning! Oh and I <3 your tattoo :)
Recipe sounds really good.

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meghan

why so little protein in your diet?

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Leanne (Healthful Pursuit)

50g is pretty standard for the average woman. There are days where I will go over, say post workout I usually have a hardboiled egg. But generally speaking, anything around the 50 gram mark is good.

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Kris | iheartwellness.com

this is gorgeous….just gorgeous!! What a bright way to start your morning!! I love your dedication and goals girl, this is what leads you to life changes!! Keep up the fab work!!

I think this has to be my breakfast!!

xxoo

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Ragnhild

YUM!
While I have no intentions to cut down on my fats (just looove coconut oil in everything and anything), I think it is so so inspiering to read about people (like You ;) ) who really takes control over their diet! You are healthy, and I think you have your mind in a healthy place- so this can only go the right way!

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Dayanna Platt

That so awesome! I am trying to improve my running and increase my race pace. I try not to weigh myself or get to fussy/controlling over what exactly I am consuming mostly because I just try and eat healthy. So amazing to follow your blog and how well thought out your meal plans are!!
What would be a good starting point for one configure generally the amounts of fat, fibre, protein etc you are intaking every day?

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Leanne (Healthful Pursuit)

A great place to start is to figure out what proportion you want to set your carbs, fats, and proteins to. Some ratios are 50%, 20%, 30% respectively, or 60%, 15%, 25%. It depends largely with what you’re end goal is and what metabolic type you are. For me, I’m a protein type, so I chose a bit higher fat and protein diet than generally suggested. Just play around and see what resonates with you. If you want to get down to the nitty gritty I’d suggest meeting with a nutritionist to make sure you’re taking the right steps. Good luck Dayanna!

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jess☆ @ Multicultural Melbourne

I absolutely LOVE your attitude, and at a time where I’m really struggling with my body image, you’re a real inspiration :) GOOD LUCK with it, we’re all behind you!

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Kelly

Wow! Gorgeous pictures, this looks amazing!! :)

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meghan

if you’re trying to get stronger or faster my suggestion would be loose the grains up the veggies, protein and good fats! get it!!!

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Leanne (Healthful Pursuit)

Thanks for the suggestion!

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Jacqueline - The Dusty Baker

Love it, love it, love it! This looks delicious and incredibly energizing :)

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Gursahiba@exquisite-niche.com

Yum Yum!!

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Lulu

I would love to make this but wonder what I could substitute for the lemon pudding as I’d prefer not to make it just for this? Would love your help! Thanks :)

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Leanne (Healthful Pursuit)

Hi Lulu, I haven’t tried it, but you could probably replace with mashed banana or apple sauce. Good luck!

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Lulu

Brilliant, thanks for your help!

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Sophie

Hi :)

I am compiling a bunch of paleo recipes, because i think it’s the lifestyle i need to be following if i want to get over certain issues…(and help my family). This wasn’t under my search for paleo, but it doesn’t seem to contain any “anti-paleo” ingredients. (I understand that those following a modified paleo diet avoid pseudograins (or rather those trying to lose weight more quickly avoid pseudograins and high carbs), but buckwheat, if I am not mistaken is allowed on the paleo diet…(right?))

Thanks

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Leanne Vogel (Healthful Pursuit)

Hi Sophie – unfortunately buckwheat is now allowed on the paleo diet. But I do have a whole section of paleo recipes! You can check it out here.

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Danielle

Mine came out mushy on the inside. I used blackstrap molasses instead of honey and I used goji berries instead of blueberries. I ground the buckwheat flour myself. What do you think I did wrong?

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Leanne Vogel (Healthful Pursuit)

Hi Danielle – I’m sorry to hear that it didn’t work out. Did you use the lemon pudding, too?

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Kate

Could you suggest lemon pudding substitute please as I can’t eat dates. Would
Coconut Yogurt work? Thank you for any suggestions,

Reply

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