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Posts Tagged ‘high-protein’

I did not drop off the face of the earth, but it has been ages since I’ve posted anything here. The past few months have challenged me physically as well as emotionally. Making the decision to move from my comfortable life in northern California to the massive city of Sao Paulo, Brazil, in order to support my husband’s work was incredibly difficult. Convincing the children to go along with the decision was equally difficult. Packing up a significant part of our home (where the expression “pack-rat” got redefined) took far more time than I could have imagined. Getting all the paperwork in order and loose ends tied up–bank accounts, visas, residence permits, nearly drove us insane. Finding homes for some of our beloved pets–since we only brought two to Brazil, I found particularly difficult, and at the end, heartbreaking, since I consider our animals family.

Fortunately, the expat community in Sao Paulo, although relatively small, is wonderfully supportive, and Brazilians in general are friendly and kind. We live adventure nearly every day, and grow from it–personally and as world citizens. On top of requiring me to learn another language, the move has required dietary changes, such as regular servings of pineapple, papaya and watermelon instead of my daily helpings of blueberries, raspberries and blackberries. Chard remains elusive, and rice and beans abound. My cooking has not been spectacular, but a few dishes, and some of my travels definitely warrant sharing.

This dish I made back home, but never got around to posting until now. I call this my “breakfast (or lunch) of champions” because it is full of fiber, protein, and healthy fats, and it’s packed with flavor. In reality, I wouldn’t necessarily recommend eating bacon right before you head out for a 6-kilometer run. But if you have an important meeting, need to run a few hours worth of errands, or are going on a big hike and want sustained energy for 4-5 hours, this dish is perfect.

Like many people, my body doesn’t tolerate most types of beans as well as I would like, but garbanzo beans appear to be the exception, and garbanzo bean flour is the main ingredient in the crepes. I couldn’t be more thankful, because garbanzo beans are a great source of insoluble fiber (important for keeping our colons healthy!), protein, and several vitamins and minerals including iron, potassium, manganese, magnesium and folate.

 

Ingredients

For the crepes, whisk together the following until you get a smooth, runny batter consistency:

1 cup sprouted garbanzo bean flour

1/2 cup tapioca flour

3/4-1 cup water

Pinch of sea salt

1 tbsp of avocado oil, plus more for the pan

 

Preparation

Swirl a little oil in a non-stick pan over medium heat. Pour in half of the batter and swirl the pan gently to spread the batter evenly across the bottom of the pan. Cook until set and the bottom is just starting to turn golden brown–approximately 2-3 minutes. Carefully flip the crepe over and cook another 2 minutes.

Repeat. This recipe makes 4-6 crepes depending on how thick you make them.

 

Ingredients

For the wrap I call “breakfast of champions,” I place the following ingredients on each crepe and fold in half or in thirds for serving.

2-3 strips of bacon, cooked

1 egg, fried sunny side up

Two leaves of curly kale (tough stocks removed, and lightly braised)

1/2 an avocado, peeled and sliced

Coarse-ground sea salt and fresh-ground pepper to taste

This combination tastes insanely good and flavorful, but you can experiment with whatever you like. I cook the bacon in a cast-iron pan first. After removing the cooked bacon, I drain off the excess fat and lightly braise the kale leaves in the same pan so they pick up all the delicious bits and pieces left from cooking the bacon.

Note: These crepes are super easy and quick to make, but you can double or triple the crepe batter recipe and make a batch so you have them handy. Just be sure to put a sheet of parchment paper between crepes and store them in the fridge in an airtight container. Please note that they are best fresh and warm, as can stiffen slightly if refrigerated or left out for any length of time.

Enjoy!

 

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“Blondies”–along with really good shortbread and perfectly-cooked snickerdoodles, continue to top my list of favorite cookies. I’ve always loved “blondies” more than “brownies.” I can’t say what it is except that I like my chocolate in small doses and brownies just seem like too much of a good thing. I also like how blondies offer a subtle butterscotchy-maple flavor–something that hints of a more decadent dessert, such as sticky toffee pudding.

I’ve been tinkering around with this recipe for a few weeks, and I finally like where it is. First, these cookies can be made in about 30 minutes with less than 10 minutes of actual work time involved! Second, the top is a little crunchy while the inside is fairly gooey/chewy. They’re not super low sugar like many of my desserts, but they have substantially less sugar than many of their counterparts.

These blondies are also loaded with protein, and they’re gluten-, egg- and dairy-free to boot.

Ingredients

1/2 cup + 2 tbsp almond butter or other nut butter (I like to use half almond, half cashew)

1/4 cup non dairy milk, such as almond or coconut

2 tbsp maple syrup

1/2 cup coconut sugar or other unrefined sugar

1 tbsp vanilla extract

1 cup gluten-free flour (I use 1/2 cup all-purpose plus some arrowroot and cassava flours)

Scant 1/2 tsp baking soda

1/4 tsp salt

1/4 tsp cinnamon

1/2 cup raw pecans, finely chopped

1/3 cup vegan chocolate chips (I like this brand)

1 tsp coconut oil

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Preparation

Preheat the oven to 350 degrees F. Grease an 8×8-inch baking pan and line the bottom with parchment paper.

In a bowl, mix the almond butter, non dairy milk, coconut sugar, maple syrup and vanilla until well combined and smooth.

In a small mixing bowl, whisk together the flour, baking soda, salt and cinnamon. Stir the dry ingredients into the wet and mix until just combined.

Fold in the chopped pecans. Drop the very thick stiff batter into the pan. Using a spatula, press the batter down to even it out in the pan.

Bake for 20 to 25 minutes, or until the top is be set. While the blondies are baking, melt the chocolate chips and coconut oil in a small saucepan over very low heat. When the blondies are out of the oven, drizzle the melted chocolate mixture over the pan. Let the blondies cool for 15 minutes before slicing. Makes 9 cookies approximately 2 inches by 2 inches.

Enjoy!

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