April 30, 2011

Finally! Something from the kitchen!

Over the past month I have been acquiring some bags of different flours for experimenting with in the kitchen. These include (so far) black bean flour, quinoa flour, and garbanzo flour) I've also ordered and will soon receive fava bean flour and white bean flour. All of these are relatively low carb and pack at least a little bit of a protein punch, as well as contributing fibre - something sorely lacking in even whole wheat flour.

As much as I wish I were a saint, when it comes to delicious food, I find that I am sometimes more inclined to be a sinner (I didn't make it to 283 pounds through the embrace of self-denial) .... which is a problem when it comes to trying to eat food that is not only "not bad" but ALSO contributes something of value to my diet ... important since my capacity is very limited, so I have to make the most, nutritionally and flavour-wise, of what I put in my mouth.

So, here is one of my experiments this week: I have been using a lot of ground turkey and chicken for homemade sausages and in places where I might use ground beef or pork. I don't worry much about fat content, but we like the lighter taste sometimes. This week I bought some ground chicken thighs from my butcher and decided to make meatballs. I mixed as usual, but the mixture was very wet and sloppy - no way could I form the meatballs. I am trying to avoid the use of breadcrumbs -so I added a bit of garbanzo flour and voila!

 Chicken Meatballs


1 lb Ground Turkey
1/4 cup garbanzo flour
1 egg
2 cloves crushed garlic
1 Tbs Italian Seasoning (or just a mix of basil, oregano, thyme and some crushed pepper if you like spicy)
1 tsp salt
1/2 tsp ground pepper


Mix all ingredients well
Form into meatballs of desired size
Place on greased sheet pan
Bake at 350 degrees until internal temperature reaches 165F

I served these with Tofu Shiritaki Fettucini, marinara sauce and a bit of warmed ricotta cheese, plus a side salad - yummy!


  1. I used the garbanzo bean flour a few years ago while doing a zero carb/zero sugar diet suggested to me by a chiropractor (it ultimately failed as it was too strict) but I used in baking. I learned VERY quickly not to lick the bowl when using these types of flour for baking. lol. Wow bitter taste! Anyway, they are a great alternative to have on hand, especially for a savory vs. sweet dish like turkey meatballs!

  2. Just what I was looking for, thanks! I wondered if the garbanzo flour would require more moisture....

  3. It could require more moisture, but I was using it because there was too much moisture, so I can't say for sure. You could always add a little bit of chicken stock if you needed it!