Buckwheat Zucchini Muffins

Ever so often I come across a recipe that I just know will be a hit, as is the case with these muffins.  The buckwheat-zucchini-walnut combination sounded perfect and sure enough, it didn’t disappoint! These hearty muffins are moist, nutty and not too sweet.  They are great for breakfast.

I found this recipe on Pinterest and modified it slightly.  I generally don’t stock flours so I substituted the buckwheat and oat flours with actual buckwheat groats and old fashioned oats. I soaked both overnight in water with a tablespoon of apple cider vinegar.  You can also use lemon juice or whey. For complete information on soaking, please refer to my previous post titled Soak & Sprout Your Grains.  This recipe was adopted from Yummy Supper, as featured on Food52.

1 cup organic raw buckwheat groats
2/3 cup old fashioned oats, gluten free
¾ tsp sea salt
¼ tsp baking soda
½ tsp cinnamon
2 eggs
¼ cup maple syrup
¼ cup coconut oil
1 tsp vanilla extract
1 zucchini, grated
2/3 cup walnuts, chopped

Preheat oven to 350 F.
Line muffin pan with baking cups.  Drain the buckwheat groats and oats.  Combine together with sea salt, baking soda, cinnamon, eggs, maple syrup, coconut oil and vanilla extract in a high speed blender and process until smooth.  Stir the zucchini and walnuts into the batter.  Equally divide batter between the muffin cups.  Bake for 35-45 minutes.  Muffins are done when a knife or toothpick inserted into the center comes out clean.  Serve warm with lots of butter!  This recipe makes about 12 medium-size muffins.

Zucchini & Garlic Soup

Soups are my favorite.  Soups are simple, satisfying and nourishing.  Our family eats soup every day, so I end up making a batch at least a couple times a week.  I mostly make blended soups that focus on one or two main ingredients, usually vegetables.  I have many favorites, but will start by sharing a flavorful soup which mainly consists of zucchini and garlic!  Recipe is from The Kitchn, a daily web magazine.

The mild and delicate zucchini does not get much attention and most would not rate it highly nutritious when compared to say broccoli, however it may surprise you.  Zucchini, also known as a summer squash, is a member of the cucumber and melon family and comes in many varieties.  It contains antioxidants, vitamins (A, B, C, K, folate) and minerals (manganese, phosphorus, iron, magnesium).  It is advised to always prepare zucchini with the skin intact, as it is the most nutrient-dense portion of the vegetable.  I hope you like this soup as much as we do.


4 tbsp butter

1 onion, sliced

4 – 5 large garlic cloves, thinly sliced

3 – 4 medium zucchini, coarsely chopped

4 cups broth or stock (I use bone broth)

Salt and pepper

  1. Melt the butter in a large pot over medium heat. 
  2. Add onion and sauté for about 5 minutes, then add garlic and cook an additional 5 minutes, keep heat low enough not to brown. 
  3. Next add the zucchini and cook until soft. 
  4. Add the broth, reduce heat and simmer for about 45 minutes.
  5. Cool slightly, then blend until creamy. 
  6. Season with salt and pepper to taste. 

This soup tastes even better reheated the next day, after the flavors have melded overnight.