3 healthy a.m. eats

Published : 2014-09-16 11:42:15
Categories : Mazette

3 healthy a.m. eats


FOR THE CRUST: 3 tbsp garbanzo bean flour 1/2 tbsp coconut flour 1/2 tsp baking powder 1/2 tbsp coconut sugar (or sweetener of choice) 1/4 cup water or milk 1/4 banana (mashed) 1/4 tsp cinnamon TOPPINGS: about 1 cup frozen red berries, thawed slightly and mashed sliced banana blueberries peanut butter Greek yogurt (omit for vegan)


"In a bowl, mix garbanzo bean flour, coconut flour, baking powder, sugar and cinnamon until combined. Add in the water and mashed banana and mix until the batter is smooth and the flour is incorporated. Grease a small cast iron skillet (mine is 7') and pour the batter in. Flatten into a circle with the back of a spoon or spatula. Don't spread the crust to the edges of the pan, it will be easier to remove if there is a little space. Place the skillet in a cold oven, then turn the oven on to 420F. Bake the crust in the warming oven for about 15 minutes, then once the top looks slightly browned, remove it. Spread on the mashed berries and layer banana slices on top of that. Place back in the oven for about 5 - 7 minutes, until the banana looks slightly caramelized. Remove from the oven, and carefully remove the pizza from the pan with a wide spatula. I added Greek yogurt around the edges, lined the pizza with blueberries, and drizzled on some peanut butter!"


Gingerbread protein pancakes YOU WILL NEED:

3 tbsp garbanzo bean flour 1 scoop vegan vanilla protein powder 1/2 tsp ginger 1/4 tsp cinnamon 1 tsp maca powder 1/8 tsp baking powder 1/2 tsp sweetener of choice (stevia, coconut sugar, etc) 1 tsp chia seeds + 1 tbsp non-diary milk of choice this forms a chia "egg" 1/4 cup + 2 tbsp non-dairy milk of choice 1/2 tbsp blackstrap molasses 1/2 tsp vanilla extract


"Preheat a skillet over medium heat, and melt a little coconut oil. In a small bowl, combine the chia seeds and milk and let it sit for about 10 minutes to gel and form a chia 'egg'. In a medium mixing bowl, combine the garbanzo bean flour, protein powder, cinnamon, ginger, maca powder, baking powder and sweetener, then whisk until well combined. In a smaller bowl, add the milk, vanilla extract, molasses and chia egg and stir with a fork, then add the liquid to the dry ingredients and whisk until combined. There may be some clumps, but the batter should be fairly smooth and pourable. Turn the heat down to medium-low, and pour about 1/8 cup of the batter onto the pan. Let cook until bubbles form on the top, about 2 minutes, then flip and cook until both sides are nicely browned. Repeat with the rest of the batter, stack up tall on a plate, top with whatever you like and dig in. I layered them with banana slices, topped them with my healthy raw chocolate sauce, blueberries and cacao nibs!"



4 tbsp (or 1/4 cup) dry, unpopped Amaranth 1 cup water 1 banana 1 tsp chia seeds "Caramel" flavor: 1 soaked, pitted medjool date, chopped into fine pieces 1 tsp maca powder Chai spices: 1/4 tsp cinnamon 1/4 tsp ginger 1/8 tsp nutmeg 1/3 cup egg whites 1/2 tsp vanilla extract


"To pop your amaranth, heat a large sauce pan that has a lid over high heat so the bottom becomes extremely hot. You'll know the pan is hot enough when a few drops of water dance around the bottom. Using one tablespoon at a time, pour your amaranth into the pan and immediately cover with the lid. Shake the amaranth around the pan, and it will begin to pop. It's important that you pour the amaranth into a bowl as soon as it finishes popping, because it will start to burn if you leave it in the pan. Repeat with 3 more tablespoons of the amaranth. Cut your banana in half and mash one half completely into a puree. Soak, pit and chop your date into fine pieces. Place the water in a small sauce pan and turn on the heat to medium high. Once the water is warm but not boiling, pour in the popped amaranth. Stir with a fork until all the grains soak up water. Next, add your chia seeds. They will soak up some of the water while it cooks. Add your mashed banana and date pieces and stir again. Add the maca powder, cinnamon, ginger, and nutmeg and stir again until combined. Add your egg whites and turn down the heat to medium, or medium low. Stir the porridge continuously to incorporate the egg whites, which helps make it super creamy and fluffy. In the last couple minutes of cooking, add the vanilla extract. This helps maintain the vanilla flavor. Continue to stir until the egg whites cook and the porridge has thickened. Pour into a bowl and top with whatever you like—I used the rest of the banana, pistachios, white mulberries, blueberries and peanut butter."

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