Brown Rice & Flax Bread Recipe

Good Morning!

I hope your week is starting off well. I have a new recipe to share. Last night during my Sunday prep I decided to make my own version of the popular Ezekiel bread.

 

First, I don’t have an actual bread pan so I had to use this dish. I would recommend you use an actual bread loaf baking pan for best results. Ideally an 8 x 4 inch pan works best.  I’m going to buy one soon so I can make this again properly.

Ingredients:

Small batch 6-8 slices
1 1/2 cup of brown rice flour
1/3 cup of flax meal
3/4 tsp of baking powder
1/4 tsp baking soda
1/4 tsp salt
1 cup of cashew milk (almond or dairy could be used)
2 eggs

Large batch 8-12 slices
3 cups of brown rice flour
3/4 cup of flax meal
1 1/2 tsp of baking powder
3/4 tsp baking soda
3/4 tsp salt
2 cups of cashew milk (almond or dairy could be used)
3 eggs

Optional ingredients:
1-2 Tbsp of agave nectar for a sweeter bread
1-2 Tbsp whole flax or chia seeds.

Instructions:
1. Preheat oven to 350
2. In a large bowl whisk together all dry ingredients so they are mixed thoroughly.
3, In a separate bowl whisk together the wet ingredients.
4. Mix wet and dry ingredients together with large kitchen spoon.
5. Oil your bread pan.
6. Bake for 60 minutes.
*Optional: Sprinkle flax seeds on top before baking.
7. Let the bread cool for 20 minutes and then slice.
8. Store bread in a zip lock bag in the fridge for up to a week.

Let me know if you make this and how it turns out. Have a great week!

Places to connect:
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Email: courtneywval@gmail.com

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Healthy Breakfast Muffin Recipe

Good Morning!

I hope everyone’s week is starting off great. Today I want to share a recipe I made while doing my weekly meal prep yesterday. I am really trying to get into the habbit of prepping all of my meals for the week each Sunday. These muffins are a combination of a few different recipes I have seen, including the amazing Tone It Up protein pancake recipe. (find it here) I also got inspiration from Sarah fit (find her recipe here). Below is the final recipe I created. These are paleo, gluten-free, low carb, high protein, and low fat. Yippee!

This makes 4 big muffins or 8 small muffins.

Ingredients:
~2 medium bananas, mashed.
~2 Scoops protein powder of your choosing (I use a plant based one)
~4 tbsp flax seed meal
~4 tsp of cinnamon
~4 egg whites or 3 egg whites and 1 whole egg
~2 tsp of baking powder
~1 1/2 tsp of baking soda
~Pinch of salt
~1 Tbsp of almond milk (you could use any milk you prefer)
~1-2 Tbsp of agave nectar or honey. This depends on how sweet you want them.
~Add in your favorite fruits, nuts, or seeds. In the ones above I used golden raisins and sunflower seeds.

1. Preheat oven to 350 degrees. (176 Celcius)
2. Combine all ingreidents except the agave nectar and fruit/nuts.
3. Mix well.
4. Fold in nuts/fruit.
5. Add agave nectar and mix again.
6. Bake for 35-45 minutes, checking them every 20 or so minutes. When a tooth pick comes out clean you are good to go.

These can be stored for 2-5 days in the fridge. When you are ready to eat them just pop them in the microwave for 10 seconds.

Enjoy!

Other places to connect:
Instagram: https://instagram.com/courtney.val/
Twitter: https://twitter.com/courtneywval
Youtube: https://www.youtube.com/user/TheImperfectpearl
Pinterest: https://www.pinterest.com/courtneywval/
Email: courtneywval@gmail.com

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Protein Brownie Bites

Nom, nom, nom….

Here is my recipe for some delicious little brownie bite treats.
What You Need:
  •  3/4-1 cup of chocolate protein powder. Mix in 3/4 cup first and if the mixture is too water add in the rest.  I use the Nutribiotic Brown Rice Protein Powder.
  •  1/4- cup of stevia or 1/3 cup of regular sugar.
  •  1/4 cup of  soy milk creamer.
  •  1/2 teaspoon of baking soda.
  •  1/4 teaspoon of salt.
  • 1/2 cup of egg replacer or 1/2 cup of egg whites.
  •  1/2 teaspoon of raw cacao powder.
  • 1/4-1/2 cup of nut butter (I used almond but you can use whatever kind you like)

To Prepare:

  • Mix the egg/egg substitute, soy milk creamer, and protein powder together first.
  • Then add in the rest of the ingredients and mix until well blended.
  • Bake on 350 for 20-26 degrees, keeping an eye on them until a toothpick comes out clean.
NOTE: You could substitute the soy milk creamer for any type you like (coconut milk, almond milk,etc)

I think these treats are best served warm. They are also delicious with a little nut butter spread on top.

Buen Provecho!

Courtney

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How To Tuesday/Wednesday: Make Delicious Roasted Chick Pea Snacks!

Good Evening!

 

Today I want to share a delicious chick pea snack recipe. I have been working for a while to figure out the right technique to make my chick peas crunchy and not chewy. These are a great healthy snack and making them yourself will save you a lot of money. The average bag of roasted chick pea snacks retails for about $2 per serving.  With this recipe each serving is only about $.50. That’s incredible!

 
  

What You Need:
1 Bag dry chick peas
Large Bowl (for soaking)
Small Bowl (for mixing)
1 tbsp. Olive Oil
Salt or Spice of your choice
Baking Sheet
Aluminum Foil (optional)
Vented Pizza Sheet
Paper towel

 

The Night Before:
Soak dry chick peas in enough water so that all beans are covered. I suggest using dry beans over canned because they don’t contain any additives, salt, or sugar. Plus, they are usually cheaper!

What To Do:

  • Preheat your oven to 400 degrees Fahrenheit.
  • In the smaller mixing bowl coat 1 cup of chick peas with the olive oil.
  • Then add in your spice, making sure all of the chick peas are covered.
  • Line you baking sheet with aluminum foil to catch any oil drips.
  • Place the vented pizza sheet on top of the baking sheet.
  • Then spread your chick peas onto the vented pizza sheet.
  • Bake for 30 minutes.
  • After 30 minutes taste one chick pea from the center and outer edge of the vented pizza sheet. Fully roasted chick peas are crunchy and may have browned slightly.
  • Remove all fully roasted chick peas and set them aside in a small bowl.
  • Any remaining chick peas that are not fully roasted can go back in the oven for another 10-15 minutes. Check on them every 5 minutes though to make sure you don’t over-roast or burn them.
  • After all the chick peas are fully roasted spread them out on a paper towel to absorb any excess olive oil.
  • Add extra seasonings to taste. I like to put them in a zip lock bag and shake them with some spices.
  • Then enjoy and share with a friend. 🙂

Fun Facts About Chick Peas!
India is the #1 producer of chick peas
Chick peas are high in fiber, iron, magnesium, zinc, and essential amino acids.
“Chick pea” comes from the Latin word “cicer”
They are perfect at stabilizing blood sugar and recommended for diabetics.
There are two types of chick peas: Kabuli (larger) and Desi (smaller).

 
 

I hope you all are having a great day and enjoy this tasty, healthy snack.

 

Paz,
C

 
 

P.S. Let’s talk! Tweet me suggestions for recipes or post topics @imperfectperla or leave a comment below. I’d love to hear from you!

 
 

 

 

 

 

 

Sources cited:
http://en.wikipedia.org/wiki/Chickpea

 

https://www.integratedbreeding.net/chickpea-facts-figures

 
 

 

     
       
       
       

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      How To Tuesday: Gluten-Free Chips

      Good Evening! For some of you this will be more of a “How To Wednesday” since I’m posting it so late on Tuesday. Sorry about that. I’ve been feeling sick with a bad cold.

      This past weekend I made a trip to Trader Joe’s while I was in the DC area and I picked up one of my favorite items to make my own chips. These brown rice tortillas cost $1.99 for a pack of 6 tortillas. They are wheat and gluten free so your tummy will stay happy while you enjoy this snack.

       

      You can also use this same process with any tortillas you like. I find these chips are great on their own or with hummus. Enjoy!

      What You Need:

      ~Tortillas
      ~Sharp knife
      ~Cutting board
      ~Olive oil
      ~Sea salt or your favorite spice
      ~Vented pizza pan or baking sheet

      Steps:

      1. Preheat oven to 350 degrees.
      2. Using a sharp knife lay one tortilla on the cutting board and cut into bit-sized pieces.

       
      

      3. Next place your tortilla pieces onto the pizza pan or baking sheet. If you use a baking sheet make sure to spray it with a little cooking spray.

       

      4. Combine a little olive oil and sea salt into a small dish. You can also add in garlic, cayenne, or any spice you like.

      5. Using a pastry brush or the back of a spoon lightly spread a little of the oil and spice mixture on the tortilla pieces. If you are using the Trader Joe’s brown rice tortillas you need only a very little amount. If you use too much the chips will burn.

      6. Bake the chips at 350 degrees for 8-10 minutes or until they are golden brown. If you are using a baking sheet flip the chips half way through the baking time to brown both sides.

      Here is the finished product:

      These were so delicious I may or may not have eaten all of these in one sitting. Opps!

      I hope you all are having a fabulous day and if you have any other suggestions for How To Tuesday please comment below!

      Peace,

      C

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      How to Tuesday: Bad to Better

      Hello lovelies!

      Today I wanted to share with you a little baking “How To” since my last two Tuesday posts were beauty related.

      Recently I was cleaning out my cabinets and I found a random blueberry muffin mix. It wasn’t an extremely unhealthy mix but it wasn’t exactly nutrient rich either.  I thought about donating it to a local women’s shelter but when donating food I have one strict rule of thumb: never donate something you wouldn’t want to eat.

      Instead of tossing it completely I decided to take the mix and see what I could do to make it a little more nutritious.

       To bring down the glycemic index and add extra protein I added one scoop of NutriBiotic Vanilla Brown Rice Protein powder to the muffin mix.

      

      In place of the milk the recipe called for I added half organic plain yogurt and half water. I find that adding yogurt helped balance the protein powder, which can sometimes dry out your batter or leave a chalky taste. Luckily I have never really noticed a chalky after taste with the NutriBiotic protein powders. The yogurt also added protein and calcium to the muffins.

      For another boost of nutrients I added about 2 tbsp. of sesame seeds to the mix. Sesame seeds are a great source of copper, zinc, magnesium, calcium, and iron.You could also add chia seeds, chopped almonds, or walnuts.

      I then mixed it all together with a wire whisk. I find using a whisk is the easiest way to mix protein powder into batter.

      

      I decided to make mini muffins for a little built-in portion control.
       Using a measuring spoon I scooped in 1 Tbsp. of batter to each mini muffin mold.

      I then followed the baking instructions on the packet, checking the muffins every 5 minutes.
      Ta da! Bad to better.
      
      
       I did end up taking some of the muffins into a women’s shelter and they went over great!
      

      Try this yourself with that muffin or cake mix you have sitting in the back of your cabinet. I would love to know what you added or changed to make the mix more healthy. Let me know in the comments below!

      Also, check out this website I found that has nutritional information for all your favorite healthy foods. I literally just spent an hour browsing this site. Love it!
      http://www.whfoods.com

      Peace, love, and baking!

      C

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