If you're looking for a healthier alternative to traditional cake or pancake recipes, try making a 100 g cake or pancake using rice flour and/or dried beans. Not only are these ingredients gluten-free and low-carb, but they also offer a range of health benefits. At just 271 calories per serving, this recipe is a guilt-free treat that you can enjoy any time of day.

Rice flour is a good source of dietary fiber, protein, and essential vitamins and minerals. Dried beans are also packed with fiber and protein, making them a nutritious addition to any diet. Together, they create a moist and flavorful cake or pancake that rivals any traditional recipe.

In this article, we'll explore some practical tips and strategies for making a delicious and healthy rice flour and dried beans cake or pancake. From baking tips to serving suggestions, we've got you covered.

Healthy Rice Flour and Dried Beans Cake or Pancake Recipe

To make a healthy rice flour and dried beans cake or pancake, you'll need the following ingredients:

• 1 cup of rice flour
• 1/2 cup of dried beans (any kind will do)
• 1/4 cup of natural sweetener (such as honey or maple syrup)
• 1/4 cup of unsweetened applesauce
• 2 eggs
• 1 teaspoon of baking powder
• 1/2 teaspoon of salt
• 1/4 cup of milk (dairy or nondairy)
• 1/4 cup of water
• 1 teaspoon of vanilla extract

To get started, preheat your oven to 350 degrees F (175 degrees C) and grease a 9-inch cake pan or griddle. In a large bowl, combine the rice flour, dried beans, baking powder, and salt. In a separate bowl, whisk together the eggs, sweetener, applesauce, milk, water, and vanilla extract. Add the wet ingredients to the dry ingredients and mix until well combined. Pour the batter into the prepared pan or griddle and bake for 25-30 minutes, or until a toothpick inserted in the center comes out clean. Let cool for 5 minutes before serving.

Benefits of using Rice Flour and Dried Beans in Baking

Rice flour and dried beans offer a range of health benefits when used in baking. Here are some of the top benefits:

• Rich in fiber: Both rice flour and dried beans are rich in dietary fiber, which can aid in digestion and promote feelings of fullness.
• Gluten-free: For those with gluten sensitivities, rice flour is a great alternative to traditional wheat flour. Dried beans are naturally gluten-free as well.
• Lower in carbs: Rice flour and dried beans are lower in carbohydrates than traditional flour, making them a great option for those who are watching their carb intake.

How to make a Gluten-Free Pancake/Cake using Rice Flour and Dried Beans

To make a gluten-free pancake or cake using rice flour and dried beans, follow these steps:

• In a blender or food processor, combine 1 cup of rice flour, 1/2 cup of dried beans, 1 teaspoon of baking powder, and 1/2 teaspoon of salt. Pulse until the mixture is a fine powder.
• In a separate bowl, whisk together 2 eggs, 1/4 cup of natural sweetener (such as honey or maple syrup), 1/4 cup of unsweetened applesauce, 1/4 cup of milk, and 1 teaspoon of vanilla extract.
• Add the dry ingredients to the wet ingredients and mix well.
• Heat a griddle or skillet over medium heat. Scoop 1/4 cup of batter onto the griddle for each pancake.
• Cook for 2-3 minutes on each side, or until golden brown.
• Serve with your favorite toppings.

This recipe yields about 8-10 pancakes or one 9-inch cake.

Calories Comparison: Rice Flour/Dried Beans Cake vs. Regular Cake

Compared to a traditional cake or pancake recipe, a rice flour and dried beans cake or pancake is significantly lower in calories. Here's a comparison:

• A 100 g slice of yellow cake with chocolate frosting contains about 312 calories.
• A 100 g pancake made with all-purpose flour and topped with maple syrup contains about 228 calories.
• A 100 g slice of rice flour and dried beans cake contains just 98 calories.

By swapping out traditional ingredients for rice flour and dried beans, you can enjoy your favorite treats without the guilt.

Using Rice Flour/Dried Beans for Low-carb Baking

If you're on a low-carb diet, using rice flour and dried beans in your baking is a great option. Here are some tips to get you started:

• Use a combination of rice flour and dried bean flour for best results.
• Experiment with different sweeteners, such as monk fruit sweetener or stevia, to keep the carb count low.
• Add extra fiber to your recipe by incorporating nuts, seeds, or shredded coconut.

Baking Tips and Tricks for Rice Flour/Dried Beans Cake or Pancake

Baking with rice flour and dried beans can be a bit different than traditional baking. Here are some tips and tricks to ensure perfect results every time:

• Blend or process the rice flour and dried beans until they are a fine powder to ensure a smooth texture.
• Add a bit of xanthan gum to the recipe to improve the dough's elasticity and prevent it from crumbling.
• Let the batter sit for a few minutes before cooking to allow the ingredients to fully hydrate.
• Cook over low to medium heat to prevent burning and ensure even cooking.

Making Fluffy Pancakes with Rice Flour and Dried Beans

To make fluffy and light pancakes using rice flour and dried beans, try these tips:

• Separate the egg yolks and whites. Whip the egg whites until they form stiff peaks, then gently fold them into the batter just before cooking.
• Use baking powder and soda to help the pancakes rise.
• Add a bit of cornstarch to the batter to make the pancakes extra fluffy.
• Allow the batter to rest for 15 minutes before cooking to allow the leavening agents to work their magic.

Fun Variations of Rice Flour and Dried Beans Pancakes/Cakes

Get creative with your rice flour and dried beans pancakes and cakes by trying out these fun variations:

• Add chopped nuts or dried fruit to the batter for extra flavor and texture.
• Swap out some of the rice flour for coconut flour to add a tropical twist.
• Make savory pancakes by adding herbs, spices, and cheese to the batter.
• Top your pancakes with fresh berries, sliced bananas, or a drizzle of nut butter.

Serving Suggestions for Rice Flour/Dried Beans Cake or Pancake

Rice flour and dried beans cake or pancake is delicious on its own or with a variety of toppings. Here are some serving suggestions to try:

• Top your pancake with fresh fruit and a dollop of Greek yogurt or whipped cream.
• Drizzle your cake with melted dark chocolate and sprinkle with crushed nuts.
• Serve your pancake with bacon and eggs for a hearty breakfast.
• Enjoy your cake with a cup of tea or coffee for a mid-day snack.

Health Benefits of Rice Flour and Dried Beans

Rice flour and dried beans offer a range of health benefits when incorporated into your diet. Here are some of the top benefits:

• Rich in fiber: Both rice flour and dried beans are rich in dietary fiber, which can aid in digestion and promote feelings of fullness.
• Good source of protein: Dried beans are an excellent source of plant-based protein, which is important for muscle health and repair.
• Low in fat: Rice flour and dried beans are naturally low in fat, making them a great option for those looking to lower their fat intake.
• Gluten-free: For those with gluten sensitivities, rice flour is a great alternative to traditional wheat flour. Dried beans are naturally gluten-free as well.