Well, six versions later, the recipe is almost completely different than the original. But, I think I finally nailed it. Making the recipe vegan and low-fat was easy. The gluten-free part was harder. I had to tinker with flour blends, amounts of liquid, cooking temperatures and times. I'll spare you all the details of my recipe testing except to say that I like this version the best.
Rather than use a pre-ground gluten-free flour blend, I decided to measure whole grains by weight and grind them into flour in a spice/coffee grinder before proceeding with the recipe. I prefer to bake this way when I can as the freshly ground grains are more flavourful, with fewer nutrients lost. I really recommend getting a kitchen scale and learning to bake with weights. It takes the guesswork out of baking and ensures more consistent results. I will give you approximate pre-ground volume equivalents; however, they are approximate. I don't want to discourage you from trying the recipe. Just realize, if you follow the volume measurements, your results may be different than mine.
In addition to maple syrup, there is a small amount of white sugar in this recipe which you can leave out. Rather than buying a whole bag of white sugar (which would sit around in my kitchen for years), I used a couple of packets of sugar from my neighbourhood coffee shop.
This a small recipe—just big enough for two servings. Bake in a 3 cup baking dish or two 1 1/2 cup ramekins (375 ml/12 oz.) Two french onion soup bowls worked perfectly. I made these in glazed ceramic baking dishes without greasing or lining with parchment paper first with no trouble at all.
You can easily double this recipe if you wish. Adjust the size of the baking dishes and cooking times accordingly (you may need to double the time if baking in one large dish.)
1 cup fresh or frozen blueberries
Zest of 1 lemon
2 teaspoons white sugar (optional)
70 grams (3/4 cup) gluten-free oat flakes
35 grams (4 Tablespoons) millet
35 grams (4 Tablespoons) buckwheat groats
1 teaspoon baking powder
pinch salt (optional)
79 ml (1/3 cup) maple syrup
125 ml (1/2 cup) non-dairy milk
Hope you all had a wonderful Mother's Day.
To your health and happiness,
Beans and Rice