1 Ingredient 3 Ways: Rice Flakes

By Guest Dietitian, Dr Joanna McMillan

If you need a gluten free cereal, rice-based varieties are one of the most popular options. The trouble is that most of them are low in fibre since they are made from white rice flour.

Freedom Foods Rice Flakes are different. They add psyllium – the fibre-rich outer husk of a seed – to boost the fibre content.

You can of course enjoy them for breakfast but they are more versatile than this! Here are 3 ways to use your Rice Flakes:

1. MAKE A GLUTEN FREE CRUMB FOR CHICKEN OR FISH

What you’ll need

  • Freedom Foods Rice Flakes
  • Flat leaf parsley
  • Ground pepper
  • 1 egg
  • Chicken or fish fillets

What to do
Step 1: Add 2 cups of Rice Flakes to a food processor and pulse until it resembles crumbs. Alternatively you can do this in a large mortar & pestle.

Step 2: Tip the crumbs into a wide flat-bottomed dish. I also like to add some finely chopped flat leaf parsley to this mixture along with freshly ground black pepper.

Step 3: Whisk an egg in a separate bowl.

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Step 4: Dip chicken or fish fillets in the egg and then in the Rice Flakes crumb mixture to coat.

Step 5: Lay the crumbed fillets on a non-stick baking sheet and bake in a moderately hot oven (180°C) for about 20 mins or until golden brown and cooked through. (Note that the thicker the fillets, the longer they will need to cook). Alternatively you can pan fry the fillets in extra virgin olive oil.

Step 6: Enjoy!
2. MAKE YOUR OWN GLUTEN FREE MUESLI

What you’ll need

  • Freedom Foods Rice Flakes
  • Puffed quinoa/amaranth/buckwheat/millet
  • Mixture of seeds (e.g. pumpkin, sunflower, chia, poppy seeds)
  • Nuts (e.g. almonds, cashews, sliced Brazil nuts, macadamias)
  • Your favourite dried fruit (sliced prunes, apricots, sour cherries, inca berries)
  • Yoghurt or milk to serve

What to do

Step 1: In a large mixing bowl combine the Rice Flakes with puffed quinoa/amaranth/buckwheat/millet (or a combination), then add a mixture of seeds, nuts and dried fruit of your choosing.

Step 2: Store in an airtight container in a cool pantry.

That’s it! This makes a gorgeous, fibre and nutrient-filled breakfast. I love it topped with natural yoghurt and fresh fruit, with a splash of milk. For those following a dairy-free diet, try with soy or almond milk and fresh fruit.

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3. MAKE NO-ADDED-SUGAR DARK CHOCOLATE CRACKLES

What you’ll need

  • Good quality dark chocolate
  • Freedom Foods Rice Flakes
  • Dried apricots
  • Prunes

What to do

Step 1: Melt 200g of good quality dark chocolate in a bowl over a pan of boiling water.

Step 2: In a separate bowl combine 2 cups of Rice Flakes, ¼ cup diced dried apricots and ¼ cup diced prunes.

Step 3: Once the chocolate is melted pour over the dry ingredients and mix gently with a spatula, taking care not to crush the flakes too much but ensure all ingredients are covered in chocolate.

Step 4: Line a muffin tray with waxed paper cupcake liners and spoon the mixture into each case.

Step 5: Place in the fridge to set for about 2 hours.

Step 6: Serve and dig in!

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For more delicious recipes from Dr Joanna McMillan check her guide to yummy breakfast options for kids and her serving tips for the best seasonal produce.

2018-08-27T06:38:22+00:00Nutrition Blog|Comments Off on 1 Ingredient 3 Ways: Rice Flakes
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