Gotta Have It! Garbonzo Bean Flour

Now..what to do with it! I found this on Biochemista's blog. I'm thinking it will go great with the Body For Life Diet or anyone trying to get some protein in their diet.

I've been stalking searching their site for some time now in search of the perfect socca, or farinata recipe. Socca is similar to a crepe but a little crispier. It's traditionally made by combining garbanzo bean flour, water, olive oil, and spices.

Although simple sounding, how does one choose only one recipe among thousands of combinations?  I threw together the following:

1.5 cups garbanzo bean flour

3 T flax meal (ground flax seeds)

1 T egg whites

2 cups H20

pinch baking powder

2 finely chopped garlic cloves

fresh basil, chopped (~10 leaves)

1/4 t sea salt, 1/4 t black pepper


Mix ingredients, spray skillet with cooking spray or a little olive oil, and pour into a hot skillet. Cook like a pancake. Easy and worth the effort!

Whisk then cook over medium heat. Makes 3 large "wraps".

I enjoyed my 12g protein bean wrap with spiralized zucchini, baby carrots, tomatoes, and balsamic vinegar.

They were delicious! (The next time I'll try omitting the egg, adding a tbsp of olive oil and perhaps some veggies for crunch (carrots, cauliflower). I'm quite impressed! I enjoyed a serving with my dinner as well (toasted to warm then dipped in soup). Amazzzzzzze.

* * *

Still dreaming of the wrap, I decided to make pancakes out of the bean flour. Holy face-rocking deliciousness!!!!!! You know I love my protein pancakes, but these are another another level. They have the exact consistency of traditional (non-healthified) pancakes.

Combine and whisk away:

1.5 cups garbanzo bean flour

3 T flax meal (ground flax seeds)

1/4 cup egg whites

1 mashed banana

1/2 cup frozen blueberries

1/4 cup frozen raspberries

1/4 t baking powder

1/4 t cinnamon

stevia, 4 servings

Spray pan with evoo and cook over medium heat. Flip after 3-5 mins when tiny bubbles appear (same as regular pancakes). Serves 2-3.

Body For Life Recipes

From Megan - She is doing the Body For Life Challenge with Sarah, and I'm thinking about it. Here's my recipes for the week!!! I'm going to make my couscous, brown rice, and sides like that tomorrow so the hard stuff is all cooked!!


BREAKFASTS:

egg-cellent enchiladas:

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1243443

Indian Eggs:

Breakfast Pita Pizza:

http://www.mealsmatter.org/recipes-meals/recipe/47610

Turkey bacon melt:

http://www.mealsmatter.org/recipes-meals/recipe/29097


LUNCHES:


oriental chicken salad:

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=539571

Great chicken pita:

http://food-between-friends.blogspot.com/2010/05/chicken-pita.html

Chilled grape chicken salad:

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=532828

BBQ chicken pita pizza:

http://www.exercisediaries.com/2009/05/bbq-chicken-pita-pizza.html

egg salad sandwhich:

http://health.dir.groups.yahoo.com/group/bodyforlifewomensclub2/message/211383


DINNERS:


Mom's Enchiladas:


http://www.livestrong.com/recipes/eating-lifes-moms-chicken-enchiladas-bodyforlife/


Spaghetti and Turkey Meatballs:


http://www.mealsmatter.org/recipes-meals/recipe/27004

Baked Chicken Parmesan:

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=273463

Grilled Salmon:

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=272913

Lettuce Wraps:

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=962818

Chunky Beef Stew:

http://www.mealsmatter.org/recipes-meals/recipe/26711

Chicken Kabobs:

http://www.facebook.com/note.php?note_id=121019031302045

Rosemary Chicken:

Okay, I've been a bit busy. Here's the recipe:
Rosemary Chicken
3 Tbsp balsamic vinegar
2 Tbsp olive oil (divided)
3 Tbsp fresh rosemay (diveded
1/4 tsp ground black pepper
3 gloves of garlic, minced
4 portions of chicken breast (about 1#)
1 1/2 c of water
1 c. plain couscous
1 # broccoli florets
2 Tbsp pine nuts (note: use toasted ones, not raw)
1 lemon, halved.

In pie plate - mix vinegar, 1 Tbsp olive oil, 2 Tbsp of fresh rosemary, pepper and garlic. Add chicken, turn to coat. Lightly coat large skillet over medium-high heat. Place chicken in skillet and cook for 6 minutes, then turn, cook until no longer pink in the middle. (Note, the recipe says this should be about another 6 minutes. Unless you cover the chicken with a lid, this time will be longer). 

CousCous - in medium saucepan - combine water and remaining 1 Tbsp of olive oil and bring to a boil over high heat. Stir in couscous, cover and remove from heat. Let stand for 5 minutes. Fluff before serving.

Broccoli - place in baking dish with 2 Tbsp of water. Cover and microwave on high for 4 minutes. Stir and then return to microwave until tender-crisp. About another 4 minutes.

Slice cooked chicken, place 1 portion of couscous on plate and put sliced chicken on top with 1 serving of broccoli on the side. Top each with 1/4 of the pine nuts, remaining rosemary and a squeeze of lemon.

Servings: 4
Prep time: 25 minutes

Weekly Menu ~ Snack Attack

I ate way too much of the good stuff last week and some other bad stuff as well. I'm going to have to be really disciplined to see any results. I'm completely frustrated with the WW plan. I've stayed on my points, and either stayed the same week to week or gained. I haven't lost any weight since Christmas, but I haven't worked out, or slept enough. This week is going to be insane for me, so I'm not going to be able to do the dinner swap thing. I've decided to do 4 small perfectly balanced meals a day. I'm trying to get protein in every meal, good carbs, and low fat, low sugar. I'm going to portion out all of my meals, basically do my own Jenny Craig thing myself. I'm hoping to see some good results next week! Fingers crossed!!

These are a few of the mini meals I will be making, and some snacks..of course! I'm also going to throw in a couple of lean cuisines, Turkey Sandwiches on Eziekiel Bread, Vegetable Soup, and Grilled Chicken Salad...all super easy!

Hurry Curry - Abs Diet
Smoothies - Abs Diet

Greek Yogurt w/ Granola & Berries

1 C Greek Yogurt

1/4 C Blueberries

1/4 C GoLean Crunch

Xylitol to taste (similar to stevia, no aftertaste!)

PB2 over toasted cinnamon-raisin Ezekiel bread

Chocolate Berry Protein Smoothie

1 scoop chocolate protein powder (SunWarrior brand)

handfull frozen strawberries

1/2 frozen banana

hand full fresh spinach

1 t SuperGreens

1 t flax seed oil (healthy fat, yo)

stevia or xylitol (1 serving, to sweeten)

H20 & 

ice

Fruit Smoothie

1 scoop vanilla protein powder (SunWarrior brand)

1/2 cup frozen raspberries

1/2 cup frozen mangoes

1/2 frozen banana

1 t chia seeds

~1 cup unsweetened almond milk

hand full fresh spinach

1 t SuperGreens

stevia (1 serving)

Ice

goblet wine glass (optional)

Chocolate Applesauce Brownies

Menu for the week ~

We are doing a dinner swap each week. The plan is to make a few recipes and double them, and share. We are going to try to make a one pot meat dish each, a vegetarian dish each, one main dish soup, and one main dish salad. Everything as real as we can get it and organic if we can afford it. We cooked together last week and it helped so much. I spent way less than I normally would and saved me so much time. I thought I would share our menu, in case you want to play along =D

Megan is making...



Chicken Masala - It's from a mix, then you add chicken. It will look something like this..YUM!!



Moroccan Couscous  - This is the recipe from Alicia Silverstone's "The Kind Life"

  

Grilled Chicken Salad. Not sure what recipe she will use.

I am making...



Magic Soup  - I really love this recipe. It's so easy and great for you. You can put any leftover veggies in and some chicken instead of the frozen veggies and tofu.



Roast & Vegetables  - Okay, so this isn't the healthiest thing around. But, it's dang good, and better than eating out! I use the leftovers to make stew. I use very little fat and the crock pot makes it fall apart. Does it get any better than that? I think not!




Spicy Lemon Pepper Pasta - This is from VeganYumYum. It has a ton of flavor and I use whole wheat noodles with flax. You can add grilled chicken, if you don't like the vegan thing.



I'm also going to make some protein cupcakes, some smoothies, and some breakfast cookies.





Protein Cupcakes

Night before, combine and mix: 1 scoop protein powder, 1 T egg whites, 1/4 t baking powder, stevia, dash sea salt (optional: nuts, 1/2 banana). Spray mug with cooking spray and spoon in mixture. Store in fridge over night. Frosting: 1/4 cup Greek yogurt, 1 T peanut flour, stevia.
Morning of: Microwave ~1min, 30 seconds & frost cupcake.





Pumpkin Spiced Overnight Oats

1/3 cup oats

1 scoop chocolate [SunWarrior] protein powder

2/3 cup pumpkin (canned, organic)

1 cup Hemp milk (can use any milk)

1 t chia seeds

1 T chopped pecans (for crunch)

1/2 t cinnamon

pinch nutmeg

dash sea salt (to bring out sweetness)

stevia (1 serving)

(Mix and chill overnight. The texture reminds me of a mousse. So filling and decadent!) 

The Day After....

I have not made it one Valentines Day without overdoing the chocolate. I always think I can make it without, but I feel deprived of not having a Valentine in the first place, then doubly deprived by not eating the chocolate! So today I am sluggish, bloated and feel toxic from the sugar and caffeine overload. I decided to go veggie today to help my body recover. Megan and I made our meal for the week on Sunday, so this was a really easy day. BTW...isn't that the most beautiful salad you've ever seen! Appropriately named "Mega Life" all of the colors and textures and flavors..one of my all time favs from a restaurant in Canada called Juice For Life.





6a - Lazy Girl Green Tea - I just throw a green tea bag in a glass of bottled water..viola! Green Tea Water ; )
9a - Berry Protein Shake - 1/2 banana, blueberries, strawberries, vanilla protein powder, 1/4c nf plain yogurt, ice, water
10a - Even lazier green tea - I just added water to my glass that had the tea bag in it.
12p - Breakfast cookie - We had some granola w/ chocolate, protein powder, coconut, peanut butter and a little light coconut milk - mash together and flatten out to make cookies - no bake
3p - Mega Life Salad - mixed greens, spinach, grated carrot, grated beet, sprouts, parsley, sunflower seeds, marinated  tofu(tofu with sesame oil, soy sauce and wine vinegar) - with a little balsamic vinegrette  (I add more vinegar to salad dressings to lessen the calories and fat)
5p - More Green Tea, this time I actually made some with a little xylitol (similar to stevia, but no after taste)
6p - Fruit Salad with Greek Yogurt with Honey - banana, grapes, apple with yogurt
9p - I have to work overnight, so I try to eat my dinner late, but trying not to eat after 10p.. making the Guacamole Life Roll - 2 tomatoes, 1/2 cucumber, 1/2 red onion, 1 t chili powder, 1 t salt and mix together. Heat a tortilla and spread with 1/4 c guacamole per tortilla, then layer hummus & veg mixture, add grated carrots, sprouts or lettuce.


I feel better already! Did anyone else overindulge?

Snow Ice Cream!!!

My mom always made snow ice cream after the first major snow storm of the year. It brings back fond memories. I was inspired to make some since we've been snowed in and it's fairly figure friendly. Give it a try!





You need 8 cups of clean snow ; )
1 cup of any type of milk or cream
1 t extract (vanilla, brandy, rum, almond, mint- depends on what flavor you're going for)
sugar to taste
A dash of salt, brings out sweetness


You're only limited by your imagination = D
Egg Nog Ice cream - nutmeg + rum extract
Chocolate Mint - mint extract + cocoa powder or chocolate syrup
Chocolate Almond - almond extract + cocoa powder + almond milk
Vanilla Ice Cream - vanilla extract + milk or cream
Fruit Ice Cream - fruit + brandy or rum + cream


Here is Paula Deen's recipe, more of a treat than the one with milk, but still healthier than regular ice cream, Megan says it's great!


http://www.foodnetwork.com/recipes/paula-deen/snow-ice-cream-recipe/index.html

Favorite PB2 Recipes

As you might can tell..I love me some peanut butter! Especially the peanut and chocolate combo..mmmmm. Here are a few of my new favorite recipes. I adapted this recipe from one I found on a blog. You can be really good or kinda bad, depending on your self control that day...even if you go the naughty route, you don't have to feel guilty...LOVE THAT!! 

Peanut Butter Cup Smoothie

• 1 scoop Chocolate protein powder (if you don't have protein powder, then use milk or frozen yogurt below)
• 2 tbsp Peanut Butter Flour (PB2 Chocolate)
• 1/2 to 1 whole frozen banana (1/2 if you want more like a pb cup)
• 1 to 2 c (depending on how thick you want it, adjust sweetner if more)  H20 or milk or frozen yogurt (obviously the water will be more figure friendly & it's still good)
• stevia packet or sweetner of your choice
• Ice
• dash sea salt..this is important..it makes it taste more like the candy and it brings out sweetness
• If you are being really good, you can add flax seeds, and a handful of fresh spinach
• If you want a little treat, add an actual reese's peanut butter cup, and a little shaved dark chocolate

Blend and Enjoy! Makes about 2 large smoothies. 2 WW points with the water.

Thai Chicken Wrap with Spicy Peanut Sauce

This is a high calorie & fat recipe, but if you substitute the regular PB2, you save a ton! Just follow the directions to reconstitute to a peanut butter consistency. Also, I cut way back on the oil. I use Pam when to saute the chicken, and I use 1 teaspoon instead of 2 T of oil in the sauce. Still good! What I normally do to stretch it into two meals is make the Chicken and Sauce and put it over noodles or rice with some sauteed veg (any asian vegetable like snow peas, onion, scallions, cabbage, bell peppers, mushrooms), then make the the vegetables into a salad...the next day for lunch, I make the wrap with the leftovers..so good!

These are from Biochemista's blog....

Peanut Butter Chocolate Protein Cupcakes with PB + Banana Frosting:

Combine + mix:

- 6 Scoops Chocolate Protein powder

-1/4 cup PB Flour

- 3/4 cup FF Greek yogurt

~1 cup H20 (depending how thick your protein is)

- 1 egg (or 3 tbsp egg whites)

- 1 tsp Baking powder

- 1/2 tsp sea salt

Cook for 20 mins at 400F

"Frosting": In food processor combine:

- 1/4 cup FF Greek yogurt

- 1/4 block FF cream cheese

- 1 banana

- 2 heaping tbsp PB Flour

- 1 tsp PB

- 3 servings (or packets) stevia

- 1/4 tbsp sea salt

These are no joke. Probably my greatest protein creation so far!

Enjoy Peanut Butter Lovers

Peanut Butter Apple Crisp heaven

Inspired by Gracie, I decided to create my own version of:

Peanut Butter Apple Crisp (serves 2)

In a large freezer bag, combine and mix:

2 chopped apples

1 scoop vanilla protein powder (I use SunWarrior)

1/2 cup oats

1 T egg whites

1/2 t cinnamon

Stevia (equal to 3 packets)

Pinch sea salt

H20 to moisten

Combine and gently mix, set aside:

1/2 cup oats (3/4 cup if not using granola)

1/4 cup low-fat granola (I like Galaxy)

2 T unsweetened apple sauce

1/2 t cinnamon

Stevia (equal to 2 packets)

Pinch sea salt

1/8 cup H20 (or enough to mix ingredients)

Directions:

Preheat oven to 375F

Spray two baking dishes with non-stick spray

Divide apple mixture equally into two pans

Layer oats/granola mixture on top of apples

Bake covered 45 mins or until apples are soft

Remove top and broil ~3 mins or until top is browned

Drizzle each with 1 T warmed Peanut Butter

Let stand 5 mins

Top with frozen yogurt

Enjoy

I whipped up this deliciousness: 

PB Chocolate yogurt

3/4 cup FF Greek yogurt, organic cacao, stevia, 2T PB2(reconstituted), fresh strawberries