Finally, a rice cake with flavor. Meet your new healthy breakfast recipe.
French toast—along with most brunch staples, if we’re being honest—is not the healthiest of foods. It’s typically made with a thick, white bread, pan-fried, and then topped with butter and sugary maple syrup. It’s delicious, undoubtedly, but not exactly a nutrient-dense meal.
The best way to healthify French toast is by addressing the bread. Common French toast recipes use thick slices of Challah, brioche, or baguettes. A recent trend even has cooks swapping in sweet breads like banana bread or zucchini bread. All of these options use simple, refined carbs, which act similarly to sugar in the body, which can cause your blood sugar to spike and then quickly drop. Cue the mid-morning energy slump.
In this episode of Clean Eating, wellness chef Arielle Haspel subs brown rice cakes for bread to make a low-cal, low-carb French toast recipe.
Brown rice cakes have received flack over the years for being a faux health food but that’s only when you eat them plain-Jane style. These grains can be subbed in as a low-cal vehicle for hummus, nut butters, or other spreads, instead of filling your daily calorie allowance with refined chips or breads.
Because this French toast recipe is low-cal, you can supplement your breakfast with more nutrient-dense side dishes like a fruit salad, yogurt parfait, or green smoothies. That means your overall meal will be far more energy-sustaining and satisfying than a simple stack of syrup-drenched French toast.
Want to cut down the sugar even more? Try topping your French toast with peanut butter and fresh fruit instead of maple syrup. You can thin peanut butter into a sauce by whisking it (or processing it in a blender or food processor) with almond milk and a little vanilla extract. You can also blend or mash berries to give it a texture similar to preserves or a compote, which will give you a PB&J French toast.
If you’re not ready to mess with using bread in your French toast recipe, here’s a more traditional yet nutritionist-approved French toast recipe that’s even healthy for people with diabetes.
- 2-4 brown rice rice cakes, salted
- 4 eggs (pasture-raised, certified humane)
- 2 tablespoons unsweetened almond milk
- 1 teaspoon coconut oil
- ¼ teaspoon cinnamon
- ¼ teaspoon sea salt
- 1 tablespoon pure maple syrup
InstructionsWhisk eggs and almond milk in a medium-sized bowl Soak brown rice cakes for 2-3 minutes in the egg-almond milk mixture. The cakes are ready to be removed when they absorb the egg a little, without become too soft Using a spatula or tongs, pick up each rice cake and let excess egg drip off. Carefully place each cake onto coconut-oiled pan, and cook for 2-3 minutes on each side or until brown Sprinkle some cinnamon and sea salt on top, and if you want, drizzle some maple syrup for additional sweetness. Serves 2-4
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Arielle Haspel is a certified health coach and creator of Be Well with Arielle, a lifestyle brand that emphasizes “healthified” eating and cooking, incorporating indulgence with a focus on feeling great.
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I'm Arielle Haspell with HealthiNation,
and today we're making French toast
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made with this bread, a super healthy
breakfast that's also delicious.
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What we're gonna use instead of bread is
actually a brown rice cake.
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This is one of my favorite recipes because
you don't even need bread.
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You don't need to keep it in the
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You don't need to keep it in the freezer.
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You can just use brown rice cakes.
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So we're gonna whisk up these eggs, and
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then we're gonna add a little bit of
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And I use this instead of dairy because it
doesn't upset my stomach.
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And this makes the mixture a little bit
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So once this is all whisked.
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We are then going to put the brown rice
cakes into the mixture.
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And I like to let it soak for about two or
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In this recipe, and actually in most
recipes that I cook or bake with,
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I always use coconut oil.
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This is a great alternative to butter and
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other oils because it's actually high
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So you could use it when baking, when
cooking, when sauteing.
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So we're just gonna place them all on.
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Ooh, that sizzle sounds good.
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And we're gonna place them on the pan and
we're gonna cook them until brown
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on each side which will probably take
about two to three minutes on each side.
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We're gonna let these cook a little bit.
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In this recipe we're gonna sprinkle a
little bit of sea salt and
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a little bit of cinnamon to bring out the
flavors of the french toast.
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Now, fi you want a little bit sweet as
well you can absolutely add some sweetener
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like Maple syrup, but go for the pure
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These are looking and smelling really,
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All right, and we are ready to plate.
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So once it's a little bit golden brown on
each side I say, go ahead and plate it.
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And these are great because they're so
simple to make, so
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quick to make, that they're perfect to
serve for brunch for your friends.
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So here we're gonna sprinkle a little bit
of sea salt on top.
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And some cinnamon, mm smells delicious,
spicy and delicious.
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And to top it off cuz I want a delicious
breakfast we're gonna
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add just a little drizzle of maple syrup.
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Mm, are you kidding?
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This is so amazing.
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Tastes just like the weekend.
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Thanks for watching.
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This is Arielle Haspell from HeathiNation
and you're watching healthy french toast.
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