Chia Seeds BRM

How-to Replace Eggs and Fat in Recipes with Flax and Chia

by Sarah House in Health, Recipes

When the calendar flips over to a new year, we are often driven to change things up for the better. Quit some things, start doing others, improve what we’re doing and do it better. More often than not, these changes often involve some tweak to the food you eat. Maybe it’s the excess of the holidays that drive us to want to eat healthier, but I think there is something about a new year that makes us want to be better than we were. A chance to start over.

If some major changes are underway for your diet (say you’re going vegan or cutting back on fat or cholesterol) seeds are an excellent substitute for many animal-based proteins commonly used in baking and can increase the nutritional value of your baked good. Simple, easy swaps for a healthier you.

Flax

Eggs are easily replaced with Flaxseed Meal or Chia Seeds, which is a great way to reduce cholesterol or transition towards a plant-based diet.  Use either of the substitutions below and, after they’ve had a chance to sit for 5 minutes, add the whole mixture just as you would the eggs in a recipe.  Just remember that seeds won’t provide leavening power like egg whites.  So, if your recipe is devoid of yeast or chemical leaven (baking powder or soda) or heavy on the eggs, try adding ¼ – ½ tsp of baking powder or soda to your recipe.

1 egg = 2 tsp Chia Seeds + ¼ cup water (let sit for 5 minutes)

1 egg = 1 Tbsp brown or golden Flaxseed Meal + 3 Tbsp water (let sit for 5 minutes)

If you are looking to cut back on fats, use the ratio of 3 parts Flaxseed Meal to replace 1 part fat.  Chia Seeds work, too, but in a slightly different ratio (explained below).  Now, you won’t want to replace ALL of the fat.  Fat is an important factor in flavor, mouthfeel, and helping you feel full.  You don’t want to eat three fat-free (but still sugary) cookies and feel unsatisfied when one cookie with at least half the fat would have done the trick!  So any time you plan on substituting fat, only sub half.

Chia seeds1 Tbsp fat = 3 Tbsp brown or golden Flaxseed Meal + 1 Tbsp Water (let sit for 5 minutes)

1 Tbsp fat = ½ tsp Chia Seeds + 1 Tbsp water (let sit for 15 minutes)

Yes, the volumes of these fat subs aren’t identical but the thickening abilities of the seeds even out with these amounts.  Substituting these seed mixtures for fat often causes baked goods to brown more rapidly and most success has been found with recipes which contain small amounts of fat such as muffins and pancakes.  You may want to experiment with reducing the baking temperature by 25°F and increasing the baking time.  If the crust starts to darken too fast, tent the top with tin foil.

One thing you don’t want to do is substitute BOTH the eggs and fat in a recipe with all seeds.  You will most definitely NOT end up with something close to what you were expecting.  Instead, use the seed swap for eggs and rely on other fat substitutes like applesauce or pureed banana, avocado or prunes.

If you’re happy with your egg and fat consumption, you can still incorporate seeds into your baked goods for some major health bonuses and some great new flavor and texture profiles!

Flaxseed Meal can replace 10 – 20% of the total flour in a recipe.  If you want more texture and opt for whole Flax Seeds, combine them with the liquid called for in the recipe and let the whole thing sit for 30 minutes first.  Baking with Flaxseed Meal can make the texture of an item chewier and sometimes a bit dry.  If you find that to be the case, add a bit of extra liquid next time.

Not only are Chia Seeds an excellent and more nutritious substitute for poppy seeds but they also act as a great food extender that lowers calories and doesn’t affect the flavor!  Use a ratio of one part chia seeds (you may grind them after measuring if you want) to nine parts water.  Let this mixture stand for 10 minutes and then use in your favorite soups, smoothies, dips or spreads.  The exact amount of gel to use depends on the specific recipe you are using so adjust to your liking.  This mixture keeps, refrigerated, for up to two weeks.

Seeds are so much more than a last-minute garnish or muffin mix-in.  Alongside all the unique flavors and textures, Chia and Flax boost nutrition and spark tons of creativity in the kitchen.  Have fun!

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Sarah House Google: Sarah House
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PB & J-2 f

The 10 Best Smoothies Ever

by Cassidy Stockton in Meatless Mondays, Recipes

Smoothies seem to be all the rage these days and for good reason. They’re easy to make (all you need is a decent blender), easy to consume (talk about portable!) and endlessly customizable.  If you want protein, add protein powder- hemp, whey, soy- and/or nut butters. If you want more fiber, oat bran, flax and chia are wonderful additions. Fruit, nut butters, coconut, wheat bran, avocado, pumpkin… you name it, it can probably be added to a smoothie. Green smoothies are a fun way to sneak more greens into your diet (and kids might find it fun, too). With the right ingredients, smoothies can be a meal unto themselves.

We’ve gathered together 10 of our favorite combinations to spur your creativity in the kitchen. A few things to keep in mind:

  • We’ve called out particular protein powders for each recipe, all of these can be made with any of our plain, unsweetened protein powders.
  • Any of these can be made with your choice of milk, no matter what we say in the ingredients.
  • When we call for coconut milk, we mean something like Silk Coconut Milk, not canned coconut milk.

The 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten free

The 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten free The 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten freeThe 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten free The 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten free

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Cassidy Stockton Google: Cassidy Stockton
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What is it Wednesday | Bob's Red Mill

What is it? Wednesday: Chia

by Cassidy Stockton in What is it? Wednesday

We are very excited to bring you What is it? Wednesdays! Every other Wednesday, we’ll explore a different ingredient or product in depth. We’ll be covering the benefits, uses and common misconceptions about each. If you have any requests, leave them in the comments and we’ll work them into the schedule. 

***

Our first WIW for the New Year is Chia! Chia is definitely one of the trendiest ingredients out there right now and can be found in everything from baked goods to smoothies. First off, if you know what chia is, congratulations- you’re ahead of the curve. For the rest of us, let’s dive in deeper and see what the fuss is all about.

What is it? Chia is a small seed that originated in Mexico and Central America. The seeds range from white to black and are about the size of a poppy seed. Chia seeds were used by Aztec warriors to increase their endurance during travel.

Why would you eat it? Chia seed contains a wealth of fiber—5 grams in just one tablespoon. It is the fiber in chia that causes chia seed to swell when combined with water, creating chia gel. Whether you eat chia gel or just the raw seeds, the hydrophilic action of chia seed will keep you full longer than many other seeds. Chia also delivers a healthy amount of Omega-3 Essential Fatty Acids- approximately 2282 mg of Omega-3 per tablespoon. If those aren’t good enough reasons to eat chia, then we don’t know what are.

What is it? Wednesday: Chia | Bob's Red Mill

How do you use it? Chia seed is incredibly versatile. You can add it to baked goods, sprinkle it on salads, mix it in smoothies and enjoy it with hot cereal. Because of chia’s ability to make a thick gel when combined with water, chia works well in place of eggs in many recipes and can act as a binder when a little more adhesion is needed- think burgers and meatloaf. Chia’s incredible ability to thicken can be used to create vegan puddings and quick-jams with fantastic results.

How do you make chia gel? To make chia gel, combine 1 tablespoon of chia with 1/2 cup water and let sit for about 15-20 minutes. You will be amazed at how thick the gel will become. Drinking/eating this combo is a great way to enjoy chia and get the benefits of this powerhouse seed.

How do you replace an egg with chia? Chia is a wonderful substitute for eggs in quick breads, cookies and pancakes. To replace one egg, combine 1 tablespoon of chia with 3 tablespoons of water and let sit for 5 to 10 minutes. Add to the recipe as you would an egg.

Can you eat it raw? Yes, chia is best eaten raw.

Can you eat it whole? Yes, unlike flax, whole chia seed can be broken down by the body and digested. It does not need to be ground.

Is it vegan? Yes, chia seed is vegan.

What is it? Wednesday: Chia | Bob's Red Mill

Is Bob’s Red Mill Chia Seed gluten free? No, while chia is naturally free from gluten, we do not produce chia in our gluten free facility or batch test it for gluten.

Finally, is this the same seed they sell with Chia Pets? Yes, it is the same seed, but ours is food-grade quality. We don’t recommend eating anything that came with a chia pet, but you could use our seeds to grown your own chia pet. True story: a customer washed some chia down the drain. A few weeks later the sink was backed up. When the plumber opened the catch, our customer had chia seed growing in her pipes. No joke. Safe to say, you should probably not put extra chia down the drain. The compost? That’s an ideal place for leftover chia gel.

Recipes we love using Chia:

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Cassidy Stockton Google: Cassidy Stockton
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Sweet Glazed Rosemary Onion Lentil Loaves | Bob's Red Mill

{Meatless Mondays} Sweet Glazed Rosemary Onion Lentil Loaves

by Sarena Shasteen in Meatless Mondays, Recipes

I think it’s safe to say that life is busy for most of us. As a full time working mom, I am constantly trying to come up with ways to make getting a home cooked meal on the table fast. It’s kind of funny how when I was working part time as a personal trainer, I would always encourage my clients to prep meals for the week to stay on their healthy meal plans and now I have to actually walk the walk myself (instead of just talk the talk) in order to continue to put healthy meals on the table on a nightly basis for my own family.

Sweet Glazed Rosemary Onion Lentil Loaves | Bob's Red Mill

Sweet Glazed Rosemary Onion Lentil Loaf is one of our family’s all time favorite meals. Nothing says comfort food like a hearty warm meal during these coolers days, too. This meal comes together in about an hour when prepped the night before. Prepping this the day before also allows the chia seeds to soak up the moisture, as well as, allows all the flavors and ingredients to bind together giving this a nice “meaty” texture.

loaf 3s

Don’t let the ingredient list scare you. This really is a simple recipe. To complete the meal, serve the lentil loaf with a side of buttery mashed potatoes (cut potatoes the night before, place them in water and put them in the fridge for easy prep the next night) and fresh green beans. Your family will have happy, healthy bellies.

Sweet Glazed Rosemary Onion Lentil Loaves | Bob's Red Mill

Sweet Glazed Rosemary Onion Lentil Loaves

(makes 3 miniature loaves)

Topping

  • 1/3 cup Ketchup
  • 1 Tbsp Brown Sugar
  • 1/2 cup sautéed Red Onion

Place the lentils and mushrooms in 4 cups water. Bring to a boil. Reduce heat and simmer for 20 minutes or until done. Poor off excess water. Allow to slightly cool. Next add oats through pepper to the lentil mushroom mixture and mix thoroughly until well combined. Place in the refrigerator and allow to cool completely.* When ready to make, divide the mixture into 3 miniature loaf pans. Combine the ketchup and brown sugar. Top the uncooked loaves with ketchup mixture. Bake at 400 degrees for 30 minutes, add the onions to the top of the loaves and bake an additional 20-30 minutes.

*At this point, you can choose to cook the loaves when the mixture has cooled or save them for a night when you need a meal to throw in the oven. 

Sarena Shasteen: The Non Dairy QueenSarena Shasteen has been an avid health food and fitness enthusiast from an early age. She holds a degree in Culinary Arts from The Art Institute of Atlanta, a certification in Fitness Nutrition and is a certified Fitness Trainer from International Sport Science Association (ISSA). Becoming a Personal Trainer and Specialist in Fitness Nutrition has been a lifelong goal of hers. Sarena enjoys helping others reach their health goals by teaching them that health and fitness are not only achieved in the gym, but also through fun everyday activities. Now a food writer, recipe developer, personal chef,  Personal Trainer and Specialist in Fitness Nutrition, she enjoys sharing with others that healthy living can be fun and delicious. Keep up with her at The Non Dairy Queen and on Facebook and Twitter.

 

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Sarena Shasteen Google: Sarena Shasteen
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SuperSeedsCover F

Hemp Seed Hummus {Super Seeds Giveaway}

by Cassidy Stockton in Contests, Recipes

Super Seeds by Kim Lutz is a small, but mighty book. With over 75 recipe using chia, flax, hemp, quinoa and amaranth, this book will inspire you with new ways to try these powerful seeds. All of the recipes are simple, which is not to say boring. They are short and approachable recipes that will expand your horizons. From basics on how to prepare the seeds to enticing recipes like Blueberry Quinoa Salad, Pesto Veggie Burgers, Pineapple Fried Quinoa and Lemon Amaranth Muffins, there is something to get you started and something to move you forward in your exploration. Lutz also provides information on what makes these seeds super and how to grind them into flour and incorporate the flours into your baked goods. We think it’s a pretty neat little book.

You can buy a copy from Barnes and Noble for $14.95 or enter to win a copy below. We are giving away a single copy of the book along with a package of our quinoa, hemp seeds, amaranth, chia seeds and flaxseeds. Simply follow the prompts below to enter and we’ll pick one lucky winner at random from all who enter by 11:59 pm  on 10/23/14.

Hemp Seed Hummus from Super Seeds by Kim Lutz | Bob's Red Mill

Hemp Seed Hummus

Makes 1 ½ cups

Hemp seeds do double duty in this recipe.

First, they take the place of the traditional ingredient in hummus, tahini (some people are allergic to sesame seeds). Second, they bring crucial phytonutrients, including zinc and magnesium, to this tasty, satisfyingly textured dip. It makes a great snack, served with crudités such as baby carrots, cucumber slices, celery sticks, and strips of crunchy bell peppers. In addition to making superb sandwiches, hummus is also a salad’s best friend. Try adding a healthy dollop on top of your green salad and you will have a flavorful, filling meal.

  • 1 ¾ cups cooked Garbanzo Beans (or one 15-ounce can, drained and rinsed)
  • 2 tablespoons Hemp Seeds
  • 2 tablespoons Lemon Juice
  • ¼ teaspoon ground Cumin
  • ½ teaspoon Salt
  • 3 tablespoons Olive Oil
  • 1 clove Garlic, minced
  • 2 tablespoons Water

Blend all ingredients together in a food processor or blender until smooth.

Reprinted with permission from Super Seeds © 2014 by Kim Lutz, Sterling Publishing Co.  Photography by Bill Milne

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Cassidy Stockton Google: Cassidy Stockton
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Joyful Almond Energy Bites F

Healthy Homemade Snacks: 3 Easy Recipes that Kids Can Make!

by Alisa Fleming in Recipes

Who needs pre-packaged snacks when there are healthy homemade snack recipes like these that even your kids can make? All three are no-bake and packed with both flavor and good-for-you ingredients! Enjoy them in the morning, in lunch boxes, for an afternoon snack, or even as an evening movie treat.

All of these healthy homemade snack recipes are dairy-free, gluten-free, grain-free, peanut-free, soy-free, refined sugar-free, and vegan!

Blue-Cashew Fresh Trail Mix Yogurt Parfait 2

Fresh Blueberry Trail Mix Yogurt Parfaits

Sure, dried fruit keeps better when trekking in the wilderness, but at home, why not spring for the extra nutritional benefits of fresh?!

Makes: 2 parfaits | Prep Time: 5 minutes

Ingredients

Directions

  1. Divide half of the yogurt between two small bowls or parfait-style cups.
  2. Top the yogurt with half of the blueberries, sprinkle with half of the chia seeds and half of the cashew pieces.
  3. Repeat the layers with the second half of each ingredient.

* For richer varieties (like CoYo), I use just ½ cup total. If I’m in the mood for a sweeter yogurt, I simply stir a few drops of vanilla stevia or a drizzle of honey (agave for vegan) into the yogurt before layering.

Joyful Almond Energy Bites

Joyful Almond Energy Bites

This magical blend is full of healthy fats and just enough protein, fiber, and sugar to keep active kids and adults fueled.

Makes: 16 bites | Prep Time: 10 minutes (+ 15 minutes to chill)

Ingredients

Directions

  1. In a small bowl, stir together the almond butter, honey, and coconut flour. Stir in thecoconut, and chocolate chips until thoroughly combined. It will be relatively stiff.
  2. Roll dough into small balls. If too sticky, add just a smidgen more coconut flour.
  3. Place almond flour or crushed almonds in a small bowl, and roll balls in it, pressing almonds in to adhere as needed.
  4. Freeze the bites for 15 to 20 minutes. Store them in a resealable plastic bag or airtight container in the refrigerator, and eat when hungry!

Cheesy Chia Popcorn 3

Cheesy Chia Popcorn

When we’re craving savory, I make popcorn. Sometimes plain old coconut oil and salt does the trick, but often I like to get creative with nutritious, flavorful toppings like this one.

If you have kids who aren’t old enough to use a spice grinder, they can help measure out ingredients for larger batches, which you can then grind and store (refrigerated) for them to sprinkle on popcorn, rice, or veggies whenever desired.

Makes: 3 to 4 batches of seasoning (3 tablespoons) | Prep Time: 10 minutes

Ingredients

  • 2 tablespoons nutritional yeast
  • 1 tablespoon chia seeds
  • ½ teaspoon salt
  • ¼ teaspoon onion powder
  • ¼ teaspoon smoked paprika
  • 1/8 teaspoon garlic powder
  • Air-popped popcorn
  • Melted coconut oil (I use about 3 tablespoons per mounding 1/3 cup of unpopped kernels)

Directions

  1. Place the yeast, seeds, salt, onion, paprika, and garlic in a spice grinder, and whiz for 30 seconds, or until finely ground.
  2. Pop popcorn and drizzle with oil, stirring to coat. Sprinkle with desired amount of the nutritional yeast-chia seed topping, and toss to coat.

alisaAlisa is the founder of GoDairyFree.org, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa has three new books in the works, and is also a professional recipe creator and product ambassador for the natural food industry. Her dietary specialty is dairy-free, but she also has expertise in gluten-free and allergy-friendly.

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Alisa Fleming Google: Alisa Fleming
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Strawberry Chia Seed & Greek Yogurt Pancakes | Bob's Red Mill

Strawberry Chia Seed & Greek Yogurt Pancakes

by Claire Gallam in Recipes

Pancakes should never be a weekend only treat. In fact, my husband and I enjoy a fluffy stack of our favorite pancakes at least once a week for dinner. I mean think about it, what would you rather eat, a boneless skinless chicken breast or a soft stack of strawberry pancakes?

Strawberry Chia Seed & Greek Yogurt Pancakes | Bob's Red Mill

What makes these particular pancakes so perfect for any day or any meal is how secretly healthy they are. Each bite is filled with protein from the added chia seeds and yogurt, antioxidants from the strawberries and a big dose of vitamin C from the orange juice. Basically, it’s like eating a salad for dinner, except way better because you can dose these in syrup. And you know, they’re pancakes.

Strawberry Chia Seed & Greek Yogurt Pancakes | Bob's Red Mill

On top of these being insanely delicious, they’re also so easy to make. Just grab a bag of your favorite Bob’s Red Mill buttermilk pancake mix and add in the rest! No need for flour measuring or figuring out the baking powder. This cuts down the cooking time and makes it easy to have pancakes for dinner every night.

Strawberry Chia Seed & Greek Yogurt Pancakes | Bob's Red Mill

Strawberry Chia Seed & Greek Yogurt Pancakes

Serves about 6 | Prep time: >10 minutes | Cook time: about 8 minutes

Ingredients:

Directions:

  1. In a large bowl, mix the pancake mix, eggs, canola oil, milk and Greek yogurt together. Stir in the chia seeds and strawberries.
  2. Heat a large skillet over medium high heat. Add the oil.
  3. Scoop about ¼ cup of the batter into the skillet and cook until the batter starts to bubble. Flip and cook until golden brown on both sides, about 3 minutes on each side.
  4. Serve the pancakes with whipped cream and sliced strawberries.

Claire GallamClaire is a cookbook author, food writer and recipe creator, soon-to-be culinary student and avid world traveler. She is recently married to a social media guru who loves *almost* everything she conjures up. She writes full-time for the Food section of SheKnowsFabulousFoods.com and is a contributing writer for the Travel section of SheKnows. You can also follow her daily musings and find delicious healthy recipes on her food blog, The Realistic Nutritionist. Follow Claire on Twitter and Facebook to keep up to date with her newest creations. 

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Claire Gallam Google: Claire Gallam
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apple crisp topping H

Pancake Topping Ideas

by Julia Mueller in Featured Articles, Gluten Free, Recipes

Hi everyone! Julia from The Roasted Root here, checking in to talk to you about topping your pancakes in the utmost delicious ways!  We all know it’s tough to beat a Saturday morning stack of pure pancake lovin’, but sometimes we get stuck in the same ol’ butter and maple syrup routine and overlook the variety of flavor, texture, and (believe it or not) nutrition that we can inject into our pancake sessions. Fret not: I’m here to help break the mold and give you healthful ideas to make your pancake endeavors that much more pleasing.

Because I eat a wheat-free diet, I have taken a personal interest in developing gluten-free pancake recipes using an assortment of Bob’s Red Mill’s gluten-free flours and nut meals. From Almond Flour Pancakes, Lemon Poppy Seed Coconut Flour Pancakes, to Brown Rice Flour Banana Pancakes, whipping up fun and inviting hot cake recipes is a big hobby of mine.Pancakes with peaches, chia seeds, and honey

But let’s talk toppings! Yes, I have been known to eat pancakes layered with fried egg and bacon. Ham and cheese? Check! All sorts of fruit, yogurt, nut, and homemade syrup concoctions? Always on board! I’ve even made chocolate syrup using coconut milk, cocoa powder, and pure maple syrup. In essence, I always enjoy coming up with new ways of serving pancakes.

Let’s face it: butter and store-bought syrup is tough to beat as a pancake topping; however, unless you buy pure maple syrup, which can be expensive, you end up using syrup that is full of artificial ingredients and cane sugar. From fresh fruit and nuts to compotes or homemade syrups, many toppings don’t require much time at all, just a little forethought. Let’s gather some ideas for our next stack of pancakes, shall we?!

Pancakes with Peanut butter and Banana

Fruit, nuts, yogurt, seeds, nut butters:

I love chopping fresh fruit and adding it to a pancake breakfast, along with raw nuts, yogurt, seeds, and/or nut butters. Peanut butter and banana will always win me over. I also love fresh mango or pineapple along with chia seeds and/or pumpkin seeds.  Taking the raw and fresh route is fast, easy, adds health benefits to your meal and helps avoid the temptation to douse a stack of pancakes with syrup.

Pancakes with Coconut Milk, Mango, Walnut

Fruit Compote:

Compote is made by heating fruit, a small amount of liquid and sweetener in a saucepan and allowing it to gently boil until it softens and becomes juicy.  For soft fruit (like berries), this process only takes about 15 minutes. For heartier fruit (such as apples and pears), the process takes about 35 to 40 minutes. I like to add a little bit of a natural sweetener, such as honey or pure maple syrup, in order to keep the compote healthful yet sweet. Mimicking apple or berry crisp using fruit compote and granola makes for such a treat, and makes you feel like you’re eating dessert for breakfast!

Pancakes with Raspberry Syrup

Homemade Syrup:

Homemade syrups are easier than you’d think! They can be made using a large variety of fresh fruit. You simply start by cooking your fruit of choice with water and sweetener (just like you would a compote), and then strain the fruit pulp in order to achieve a syrup.  You can add your desired amount of pure maple syrup or honey in order to sweeten the syrup to your liking.

In addition to a fruit-based syrup, did you know you could make thick, creamy toppings using full-fat coconut milk?  Simply heat up a can of coconut milk and allow it to boil for 40 to 50 minutes until it thickens. You can keep it simple by adding a natural sweetener and vanilla extract. For a citrus-y topping, add lemon zest, a small amount of lemon juice, and maple syrup. Also try a chocolate-y topping by mixing the coconut milk with cocoa powder, a pinch of cinnamon, and some pure maple syrup for a decadent yet healthful treat!

Pancake topping ideas from Bob's Red Mill

Topping Ideas:

  1. Plain Greek yogurt (or crème fraiche) and fresh berries
  2. Almond, peanut, or cashew butter and sliced banana
  3. Fresh chopped peaches, honey and chia seeds or pumpkin seeds
  4. Full-fat coconut milk, chopped mango, chopped walnuts
  5. Bob’s Red Mill’s Blueberry Chia Jam and chopped nuts
  6. Homemade chocolate syrup using canned coconut milk
  7. Fried egg and bacon
  8. Country-style ham and cheddar cheese
  9. Apple Crisp Topping (see recipe below!)
  10. Blueberry, blackberry, pear, or apple compote (see recipe for blueberry compote below)

What are your favorite pancake toppings?

Pancakes with apple crisp topping

Apple Crisp Topping

Ingredients:

Instructions:

  1. Add all ingredients except for the granola to a medium-sized pot and bring to a boil. Reduce the heat, cover, and allow the mixture to boil gently for 30 minutes, stirring occasionally. Uncover, stir in ¼ to ½ cup of granola and continue to cook until most of the moisture has burned off.
  2. Add desired amount of topping to fresh-off-the-griddle pancakes.

Blueberry Compote/Syrup:

Ingredients:

  • 2 cups Blueberries (fresh or frozen)
  • 3 to 4 Tbsp Water
  • 2 Tbsp Pure Maple Syrup
  • Pinch of Salt

Instructions:

  1. In a small pot, heat all of the ingredients until mixture comes to a full boil.
  2. Reduce heat, cover, and allow mixture to gently boil until blueberries are juicing out and have softened, about 15 minutes.
  3. Uncover and cook, stirring occasionally, until mixture has thickened and berries are coated with a syrupy consistency, about 5 minutes.
  4. Serve immediately on pancakes or store in the refrigerator for up to 1 week and reheat when ready to use.

JuliaMuellerJulia Mueller’s two greatest passions are food and the great outdoors. Creator of the food blog, The Roasted Root, Julia enjoys whipping up and photographing nutrient-dense recipes that are healthful yet comforting, and are approachable to make any night of the week. Most of her recipes are vegetable and meat-based, gluten-free and refined-sugar free. Julia is also the author of the cookbooks, Delicious Probiotic Drinks, and Let Them Eat Kale! An avid mountain biker and snowboarder, Julia enjoys balancing work with playing outside in the mountains. Keep up with her onFacebook and Twitter.

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Julia Mueller Google: Julia Mueller
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Crab Cakes F

Crab Cakes

by Cassidy Stockton in Featured Articles, Gluten Free, Recipes

I love crab cakes. They are not something I could eat day in and day out, but they’re a wonderful indulgence, especially as spring turns into summer. The sweetness of crab makes a nice balance against the Cajun seasoning in this recipe and using almond meal instead of flour keeps these gluten free. Serve these crispy crab cakes with grilled corn-on-the-cob, a fresh green salad and crusty French bread for a delightful meal perfect for enjoying on these warm nights.

Crab Cakes | Bob's Red Mill

Crab Cakes

  • 1-1/2 tsp Bob’s Red Mill® Chia Seed, ground
  • 1-1/2 Tbsp fresh Lemon Juice
  • 3 Tbsp Water
  • 12 oz cooked Crab Meat
  • 1/3 cup Green Onions, finely minced
  • 1/4 cup Mayonnaise
  • 1 tsp Dijon Mustard
  • 1 clove Garlic, minced
  • 2 tsp Cajun Seasoning
  • 6 Tbsp Bob’s Red Mill® Almond Meal, plus extra for coating, if desired
  • Butter or Oil for frying

In a bowl, combine chia seeds, water and lemon juice. Stir and let thicken, about 5 minutes.

Add all remaining ingredients, except butter or oil, mixing well. Shape into small cakes using about 1/4 cup of mixture per cake. Coat each cake in extra almond meal, if desired.

In a large skillet, heat butter or oil over medium-high heat. Working in batches, add crab cakes and fry for 4-5 minutes on each side until browned. Drain on paper towels. Serve warm with tartar sauce, cocktail sauce or a sweet salsa.

Alternate method: bake on parchment-lined sheet trays in a 375°F oven for 10-15 minutes until browned. 

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Cassidy Stockton Google: Cassidy Stockton
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Brownies1

Getting Enough Dietary Fiber on Your Low Carb Diet + Mocha Chocolate Chunk Chia Seed Brownies

by Carolyn Ketchum in Gluten Free, Health, Recipes

There are a great many misconceptions about low carb diets, and one of them is that they must be very low in dietary fiber. We all know fiber is good for us. It fills us up, keeps us regular, slows the absorption of glucose into the bloodstream, and may contribute to heart and colon health. It’s pretty important stuff. Since low carb diets eschew many commonly accepted sources of fiber, such as whole grains and legumes, many people believe low carb diets to also be low fiber diets. And if they are low in fiber, it logically follows that they can’t possibly be good for us, right? Wrong. Don’t mind me if I just gently blow a few holes in that idea.

Mocha Chocolate Chunk Chia Brownies Low Carb, Gluten Free | Bob's Red Mill

First, let’s consider the best source of dietary fiber. It is not, as many people believe, whole grains and legumes but vegetables and fruits that give us the bulk of our daily fiber intake. Or at least it should be. It goes without saying that any healthy diet should include a variety of vegetables and fruit every day. We’re all supposed to be getting our 7 to 9 servings or more per day and that holds just as true on a low carb diet as it does on any other. And thankfully, the vast majority of vegetables, and some fruits as well, are both low in carbohydrates and high in dietary fiber. No matter what diet you follow, if you’re skimping on these foods, you’re cheating yourself of the best sources of fiber and other nutrients.

You might also be surprised to find that many of the low carb alternatives to whole grains have just as much as much or more fiber than their conventional counterparts. Nut meals typically contain 3 or 4 g per serving, which is as much fiber as a serving of whole wheat flour. Coconut flour varies between 5 and 10 g of fiber per serving, depending on the brand, and almost all of the carbohydrates in flax and chia seeds are from dietary fiber. Many low carb recipes also substitute veggies like cauliflower and zucchini for rice and pasta, increasing the fiber and nutrients of many dishes even further.

Mocha Chocolate Chunk Chia Brownies Low Carb, Gluten Free| Bob's Red Mill

A great part of the confusion surrounding low carb diets comes from the misperception that they are high protein diets. They aren’t, or at least they shouldn’t be. Done correctly, a low carb diet should be low in carbs (obviously!) and high in fat, with moderate amounts of protein. I know the high fat part scares many people, but science is increasingly coming out in favor of the idea that fats, even saturated fats, are not the enemy. Admittedly, it’s still a bit of a hard sell, and with low carb diets being so misunderstood, they are easy to vilify. I get that; it was a hard sell for me too at first.

I recently read an article about two men, identical twins, who decided to put low carb versus low fat to the test. For a period of one month, one twin ate low carb and the other ate low fat. In the end, the twin on the low carb diet lost more weight, but says he felt sluggish, his breath stank and he was constipated. Well no wonder, since his version of low carb consisted solely of meat, fish, eggs and cheese. He didn’t do a low carb diet, he did a NO carb diet, eating zero fruits, vegetables, nuts or seeds for a whole month. There was nary a gram of dietary fiber to be seen and I don’t know anyone who would advocate this kind of extreme dieting. Naturally, the article gained traction on many news outlets across the globe. Is it any wonder that with this kind of press, low carb diets are so misunderstood?

Mocha Chocolate Chunk Chia Brownies Low Carb, Gluten Free | Bob's Red Mill

One more thing that should convince you how important fiber-rich foods are if you’re going low carb is that they count against your overall carb count. Fiber is indigestible and is not absorbed into the bloodstream. It has no effect on blood glucose levels and many countries don’t even consider it a carbohydrate in their nutritional labeling. The US lists it as a carbohydrate, however, and most low carb diets suggest calculating “net carbs” by subtracting the grams of fiber from the total grams of carbohydrate. Bingo. Right there, you just ate less carbs than you thought you did.

I advocate eating a variety of fiber-rich foods on a low carb diet, as they will help you feel full, healthy and energized. With so many great sources of fiber available, there is simply no need to limit yourself to meat, fish, eggs and cheese. And why would you want to? You can enjoy an amazing variety of foods without blowing your low carb goals. And you’ll be much happier and more likely to stick with it.

Mocha Chocolate Chunk Chia Brownies Low Carb, Gluten Free | Bob's Red Mill

Mocha Chocolate Chunk Chia Seed Brownies

  • ¾ cup Chia Seed Meal (about ½ cup whole seeds – I grind them in my coffee grinder)
  • ¾ cup Swerve Sweetener or other Erythritol
  • ½ tsp Baking Soda
  • ¼ tsp Salt
  • ½ cup Butter
  • 3 oz Unsweetened Chocolate
  • 4 large Eggs
  • ¼ cup strongly brewed Coffee
  • 2 oz Dark Chocolate Chunks (70 to 90% cacao)

Preheat oven to 350°F and grease a 9 x 9 square baking pan. Line with parchment paper, with some overhanging the sides for easy release. Grease parchment.

In a medium bowl, whisk together chia seed meal, sweetener, baking soda and salt.

In a large saucepan over low heat, melt butter and chocolate together, whisking until smooth.

Whisk in eggs (mixture may seize), then whisk in coffee. Stir in chia seed mixture until well combined. Stir in chocolate chunks.

Spread batter in prepared pan and bake 15 to 16 minutes for a fudgier consistency or 18 to 20 for a cakier consistency.

Remove and let cool completely in pan.

Remove brownies from pan by grasping the overhanging parchment and lifting carefully. Cut into 16 squares.

Carolyn Ketchum | All Day I Dream About FoodCarolyn Ketchum is the writer, photographer and almond flour wizard behind All Day I Dream About Food, a low carb and gluten-free food blog. Her mission is to prove to the world that special diets need not be boring or restrictive and that healthy dishes can be just as good, or better, than their sugar and gluten-filled counterparts. It’s astonishing what you can do with a bag of almond flour, a stick of butter, and a willingness to experiment. Follow her on FacebookTwitterGoogle Plus and Pinterest for inspiring ideas for the low carb, gluten free lifestyle.

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Carolyn Ketchum Google: Carolyn Ketchum
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