Rhubarb Smoothie
Smoothies are great for breakfast or an afternoon treat. The addition of orange blossom water adds a sweet floral fragrance to the tartness of the rhubarb. Toasting the nuts will add a full bodied flavor to the smoothie.
Ingredients
2 tablespoons roasted hazelnuts, pecans, or walnuts; finely chopped
1/2 cup rhubarb, chopped
1/2 cup raspberries
1 cup Greek yogurt
1 to 2 tablespoons Brown rice syrup or honey
1/4 teaspoon orange blossom water
Orange zest
1/4 cup fresh orange juice
4 ice cubes
Directions
Preheat oven to 3500
Place nuts in a small baking dish. Bake in oven for 10 to 12 minutes. Nuts will become lightly browned and have a nutty aroma.
Put rhubarb, raspberries, and yogurt in a blender; blend well. Drizzle in brown rice syrup or honey; blend. Add orange blossom water and ice; blend.
Pour into glass. Garnish with chopped nuts.
Prep time: 10 minutes
Makes: 1 serving
Nutrition Data:
Serving size 207g
Calories: 128
Total fat: 0.6g
Carbohydrates: 32.1g
Cholesterol: 0mg
Sodium: 19mg
Dietary fiber: 5.2g
Sugars: 21.1g
Protein: 2.2g
Vitamins A & C, iron, and calcium
Friday, May 6, 2011
Sunday, May 1, 2011
Sweet or Savory Crepes
The word crepe is French for “pancake” and originates from creper, meaning to “crisp.” They are a thin pancake and scrumptious when filled with a variety of savory or sweet fillings.
Ingredients
1/2 cup buckwheat flour *
1/2 cup sorghum flour *
1 tablespoon coconut oil (can use other oil of choice)
1 1/4 cups coconut milk or milk of choice
2 teaspoons arrowroot or 2 teaspoons tapioca starch
Olive oil, for pan
Directions:
Place the buckwheat flour and rice flour in a bowl. Make a 'well' in the centre of the flour.
Add the coconut oil and a little of the milk, beating well with a wooden spoon. Gradually beat in the remaining milk, drawing the flour in from the sides to make a smooth batter.
Heat a little oil in a 7 inch non-stick frying pan. Pour in just enough batter to coat the base of the pan thinly. Swirl the pan to spread the mixture thinly across the base of the pan. Cook until golden brown, flip and cook the other side.
Place cooked crepes on a plate and place parchment paper between each crepe (prevents crepes from sticking together).
Prep Time: 5 mins plus cooking time
Serves: 4 (makes 8 crepes)
Nutritional Information
Serving size: 4
Calories: 196.4
Total fat: 5.6g
Cholesterol: 0mg
Potassium: 196.6mg
Magnesium: 63.7mg
Total Carbohydrates: 31.3g
Fiber: 3.0g
Sugars: 0.8g
Protein: 6.5g
*Buckwheat is gluten-free and is a grass (not actually wheat.) Buckwheat is in higher in protein than most gf flours and a good source of amino acids (body’s building blocks).
*Sorghum flour is high in insoluble fibers (moves bulk through intestines, controls and maintains the pH (acidity) in the gut) metabolizes slowly (appealing to diabetics), works well with other gluten free flours. Sorghum flour is rich in protein, calcium, iron, potassium, and dietary fiber (helps improve digestion health; maintains regularity).
Ingredients
1/2 cup buckwheat flour *
1/2 cup sorghum flour *
1 tablespoon coconut oil (can use other oil of choice)
1 1/4 cups coconut milk or milk of choice
2 teaspoons arrowroot or 2 teaspoons tapioca starch
Olive oil, for pan
Directions:
Place the buckwheat flour and rice flour in a bowl. Make a 'well' in the centre of the flour.
Add the coconut oil and a little of the milk, beating well with a wooden spoon. Gradually beat in the remaining milk, drawing the flour in from the sides to make a smooth batter.
Heat a little oil in a 7 inch non-stick frying pan. Pour in just enough batter to coat the base of the pan thinly. Swirl the pan to spread the mixture thinly across the base of the pan. Cook until golden brown, flip and cook the other side.
Place cooked crepes on a plate and place parchment paper between each crepe (prevents crepes from sticking together).
Prep Time: 5 mins plus cooking time
Serves: 4 (makes 8 crepes)
Nutritional Information
Serving size: 4
Calories: 196.4
Total fat: 5.6g
Cholesterol: 0mg
Potassium: 196.6mg
Magnesium: 63.7mg
Total Carbohydrates: 31.3g
Fiber: 3.0g
Sugars: 0.8g
Protein: 6.5g
*Buckwheat is gluten-free and is a grass (not actually wheat.) Buckwheat is in higher in protein than most gf flours and a good source of amino acids (body’s building blocks).
*Sorghum flour is high in insoluble fibers (moves bulk through intestines, controls and maintains the pH (acidity) in the gut) metabolizes slowly (appealing to diabetics), works well with other gluten free flours. Sorghum flour is rich in protein, calcium, iron, potassium, and dietary fiber (helps improve digestion health; maintains regularity).
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