Chickpea Flatbread—Italian Farinata

Chickpea Flatbread—Italian Farinata

Nov 1, 2024

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Chickpea Flatbread—Italian Farinata

If you’re on the hunt for a flatbread recipe that is naturally gluten-free, rich in plant-based protein, and versatile enough to complement any dish, then this Chickpea Flatbread, inspired by the traditional Italian “Farinata,” is the one for you. Farinata is a beloved dish in Ligurian cuisine, known for its simplicity, a savory pancake-like bread made with chickpea flour, olive oil, and water. However, in this recipe, I’ve taken it up a notch by using whole chickpeas instead of just chickpea flour. This slight modification adds even more texture, flavor, and nutrients, making it even more satisfying.

 What’s truly magical about this flatbread is its balance of crispiness and tenderness, paired with subtle flavors of rosemary, sun-dried tomatoes, and black olives. It’s a beautiful accompaniment to soups, salads, or even a base for a light, savory sandwich. But don’t be afraid to enjoy it on its own, its nutty taste and perfectly golden crust make it a star at the table.

Let’s talk about chickpeas—these humble legumes are a powerhouse of nutrition. They are high in plant-based protein, fiber, and essential nutrients like folate, manganese, and iron. Including chickpeas in your regular diet can offer numerous health benefits. For instance, their high fiber content aids digestion and promotes a healthy gut. The protein they provide is particularly helpful for those on a vegetarian or vegan diet, helping to meet daily protein needs without relying on animal products.

Another bonus? Chickpeas have a low glycemic index, which means they help stabilize blood sugar levels. This makes them an excellent choice for anyone looking to manage their blood sugar or simply make more balanced, nutritious food choices. And because chickpeas are so versatile, you can incorporate them into everything from salads to stews or, as we’re doing today, in this fantastic flatbread. Trust me, once you taste this, chickpeas might just become a regular guest at your dinner table!

Ingredients:

  • 1 cup (180 g) raw chickpeas
  • 2 ½ cups water, room temperature
  • 3 tbsp. olive oil, plus 2 tbsp. for drizzling
  • ½ tsp. salt
  • Black pepper to taste (optional)
  • 20 g chopped dried tomatoes
  • 20 g sliced black olives
  • Fresh rosemary leaves

Directions:

  1. Soak the raw chickpeas overnight in water.
  2. Rinse and strain the chickpeas the next day.
  3. Blend the soaked chickpeas with water until smooth and creamy.
  4. Add olive oil, salt, and optional black pepper, and blend again briefly to combine.
  5. Line a baking tray (17 inch x 11 inch; 43cm x 28cm) with parchment paper.
  6. Pour the batter onto the tray and spread evenly. Garnish with tomatoes, olives, and rosemary if desired.
  7. Drizzle additional olive oil over the top.
  8. Bake at 350°F (180°C) for 35-40 minutes until lightly browned. Cool slightly before slicing.

Prep Time:

  • Overnight soaking
  • 20 mins Prep
  • 40 mins Baking

Servings:

  • 8 Servings

Nutritional Information (Per Serving):

  • Energy: 169 calories
  • Protein: 4.76 g
  • Fat: 10.35 g
  • Carbohydrates: 14.84 g
  • Fiber: 3 g

Storage & Recommendations:

  • Store in an airtight container in the fridge for up to 1 week or in the freezer for up to 3 months.
  • Reheat in the oven or on a skillet to restore its crispy texture.
  • Enjoy as a snack, side dish, or use as a base for sandwiches or pizza-like creations.
Rustic Seeds & Oatmeal Bread

Rustic Seeds & Oatmeal Bread

Oct 18, 2024

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Rustic Seeds & Oatmeal Bread

If you miss the hearty texture of rustic multigrain bread but need to follow a gluten-free lifestyle, this recipe is just what you need. Instead of relying on traditional flours, it uses wholesome rolled oats and a variety of nutrient-rich seeds like sunflower, flax, chia, and pumpkin. These ingredients come together to provide not only a lovely texture but also a nutritional powerhouse.

Oats are an excellent source of dietary fiber, particularly beta-glucan, known for its role in regulating blood sugar levels and improving heart health. When combined with seeds rich in healthy fats, vitamins, and minerals, this bread supports digestion, offers long-lasting energy, and promotes overall well-being. The combination of these seeds also contributes to heart health due to their omega-3 fatty acids, making this bread a nourishing addition to any meal.

Why should oats be part of your regular diet? Oats are packed with essential nutrients such as manganese, phosphorus, and magnesium, which are vital for maintaining bone health and metabolic function. Their high fiber content can help improve digestion and keep you full for longer, making them a great option for managing hunger and supporting a balanced diet.

Whether you pair this bread with your favorite cheese, butter, spread, or topping, it’s a versatile choice for any meal, providing both taste and health benefits.

Ingredients:

  • 1 cup (90 g) rolled oats
  • 2 tbsp (16 g) sunflower seeds
  • 2 tbsp (18 g) pumpkin seeds
  • 2 tbsp (12 g) flaxseeds
  • 2 tbsp (18 g) chia seeds
  • 2 tbsp (16 g) sesame seeds
  • ½ tsp salt
  • 1 tbsp (8 g) instant yeast
  • 1 tsp honey
  • 1 ¼ cups (315 ml) lukewarm water
  • 1 tbsp psyllium husk
  • 1 ¼ cups (115 g) oat flour

Directions:

  1. In a large mixing bowl, combine rolled oats, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds, sesame seeds, salt, instant yeast, and honey. Pour in lukewarm water and stir until everything is well mixed.
  2. Cover the bowl and let the mixture proof for 1 hour. The oats and seeds will absorb the liquid, becoming soft and sticky.
  3. Once proofed, add the psyllium husk and gradually incorporate the oat flour, stirring gently until the ingredients are fully combined.
  4. When the dough begins to form, use your hands to shape it into a smooth, sticky ball.
  5. Sprinkle oat flour onto a baking pan and place the dough ball on it. Dust the dough with more oat flour to help shape it further.
  6. Cover the dough with a kitchen towel and let it proof for 30 to 45 minutes. It will rise slightly.
  7. Preheat your oven to 350°F (180°C). Bake the bread for 45 minutes, or until it turns golden brown and has a crispy crust.
  8. Once baked, transfer the bread to a cooling rack and let it cool completely before slicing.

Prep Time: 20 minutes
Proofing Time: 1 hour 45 minutes
Baking Time: 45 minutes
Servings: 10 slices

Nutritional Information (Per Slice):

  • Energy: 128 calories
  • Protein: 5.21 g
  • Fat: 5.21 g
  • Carbohydrates: 16.31 g
  • Fiber: 3.7 g

Storage:

  • Store the bread in an airtight container at room temperature for up to 3 days.
  • If refrigerated, it will last up to 1 week.
  • For longer storage, freeze individual slices for up to 3 months.
  • To enjoy a crispy texture, reheat slices in a toaster.

Special Notes:

  • This recipe is gluten-free and vegan-friendly. Perfect for those looking for a healthy bread alternative without compromising on flavor. ​
Chickpea Pizza Crust

Chickpea Pizza Crust

Oct 16, 2024

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Chickpea Pizza Crust

Pizza is an all-time favorite, but let’s face it—traditional crusts often come loaded with refined flour, which can leave us feeling sluggish and unsatisfied. That’s why this chickpea pizza crust is a game-changer. By swapping out the usual refined flours for nutrient-packed chickpeas, this gluten-free option gives you all the satisfaction of pizza without the guilt.

Chickpeas bring a wealth of nutrition to the table: they’re high in plant-based protein, fiber, and essential vitamins, making this crust both filling and nourishing. Whether you’re looking to boost your protein intake, avoid gluten, or simply enjoy a healthier take on pizza, this recipe has you covered.

What sets this chickpea crust apart is its balance of texture and nutrition. It bakes up with a soft yet crispy finish, perfect for holding all your favorite toppings without getting soggy. Plus, chickpeas have a low glycemic index, which helps regulate blood sugar, ideal for anyone who wants to indulge while staying mindful of their diet. If you’re looking to make pizza night both delicious and nutritious, this chickpea crust will quickly become a staple in your kitchen.

Nutritional Benefits of Chickpeas
Chickpeas are a powerhouse legume that should be a regular part of your diet. They’re an excellent source of protein, especially for those following a plant-based lifestyle, and they help promote satiety, keeping you full longer. They’re also rich in fiber, which aids digestion and supports heart health. Chickpeas are loaded with vitamins like folate, essential for cell function, and minerals like iron, which are crucial for preventing fatigue and maintaining energy levels. Incorporating chickpeas regularly can help balance blood sugar and reduce cholesterol, making them an ideal addition to your meals, even in pizza crusts!

Ingredients

For the pizza crust:

  • ½ cup (90 g) raw chickpeas or 1 cup soaked chickpeas
  • ½ cup sour cream or yogurt
  • 1 egg
  • ⅛ tsp. salt
  • 1 tbsp. olive oil
  • ½ tsp. baking powder

For the toppings:

  • ½ cup (125 g) tomato sauce
  • 1 tsp. dried oregano (or pizza seasoning)
  • 60 g shredded mozzarella cheese
  • 15 g black olive slices
  • Fresh basil leaves for garnish (optional)

Directions

  1. Soak the raw chickpeas overnight in room-temperature water. They will double in size, yielding about 1 cup of soaked chickpeas.
  2. Drain and rinse the chickpeas thoroughly the next day.
  3. Blend the chickpeas together with sour cream, egg, and salt until smooth.
  4. Add the olive oil and baking powder, blending until just combined.
  5. Preheat your oven to 350°F (180°C), grease a baking dish, and line it with parchment paper.
  6. Pour the chickpea mixture into the dish, smoothing out the surface evenly.
  7. Bake for 30 minutes until the crust is golden and fully cooked.
  8. Allow the crust to cool slightly, then spread the tomato sauce evenly over it.
  9. Sprinkle oregano on top, followed by the mozzarella cheese and olive slices.
  10. Bake for another 10 minutes or until the cheese melts. Garnish with fresh basil leaves if desired. Slice and enjoy!

Prep Time: 20 minutes
Baking Time: 30 minutes + 10 minutes
Servings: 4 slices

Nutritional Information (per slice):

  • Calories: 240
  • Protein: 11.24 g
  • Fat: 13.05 g
  • Carbohydrates: 20.02 g
  • Fiber: 3.6 g

Storage and Recommendations:

  • Store leftovers in an airtight container in the refrigerator for up to 5 days.
  • To reheat, place slices in a preheated oven at 350°F (180°C) for 5-7 minutes until warmed through.
  • The crust can be pre-baked and frozen for up to 3 months. Thaw it before adding toppings and baking.

 

Protein-Rich Breakfast Wrap

Protein-Rich Breakfast Wrap

Sep 19, 2024

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Protein-Rich Breakfast Wrap

If you’re ready to add a powerful punch of nutrients to your daily routine, this Protein-Rich Wrap is the perfect choice. Not only does it deliver a satisfying crunch and flavor, but it’s also a wonderful way to start your day with balanced energy. Whether you need a quick breakfast that fuels you for the morning ahead or a light lunch that keeps you going, this wrap does it all. High in protein and healthy fats, this cottage cheese-based wrap stabilizes your blood sugar, preventing those midday crashes while keeping you feeling full and satisfied for hours.

What makes this wrap particularly special is its star ingredient, cottage cheese. Cottage cheese is not only delicious but also packed with high-quality protein, essential for muscle repair and growth. It’s rich in B vitamins, which help convert food into energy, and provides important minerals like calcium and phosphorus for strong bones. Including cottage cheese in your diet regularly can support a healthy metabolism and help maintain a healthy weight. Plus, its versatility allows you to enjoy it in both sweet and savory dishes!

This recipe is perfect for a high-protein meal to keep you energized throughout the day without the sugar highs and lows that many other breakfast or lunch options bring.

Why this wrap is great for you?
Cottage cheese, along with eggs, forms the protein-rich base of this recipe. Both ingredients are excellent sources of high-quality protein, essential for muscle repair and overall health. Cottage cheese also provides B vitamins and minerals that support bone health, while the zucchini adds fiber and important vitamins like A and C. Together, these ingredients create a nutrient-dense wrap that keeps your blood sugar stable, helping to prevent energy crashes.

Ingredients

For the flatbread/wraps:
  • ⅓ cup (80 g) cottage cheese
  • 2 eggs
  • ⅛ tsp salt (optional)
  • Black pepper to taste
  • 100 g zucchini (or other veggies of choice)
  • 1 tbsp olive oil (divided)
For the topping (feel free to add your preferred toppings):
  • 20 g lettuce
  • 25 g avocado
  • 30 g smoked salmon

Directions

  1. Slice the zucchini and cook it in a pan with half of the olive oil for 2-3 minutes.
  2. Flip the zucchini, brush with the remaining oil, and cook for another minute.
  3. In a mixing bowl, blend the cottage cheese, eggs, salt, and black pepper. Use a hand blender to make it smooth.
  4. Pour the mixture over the zucchini, cover the pan, and cook over low-medium heat for 3-4 minutes or until the top side is set.
  5. Flip the flatbread or wrap and cook the other side uncovered for 1-2 minutes.
  6. Layer the lettuce, avocado, and smoked salmon on one side of the wrap.
  7. Fold the other half over the filling to create the wrap.
  8. Serve immediately and enjoy!

Prep Time & Cooking Information

  • Prep time: 15 minutes
  • Pan cooking time: 15 minutes
  • Servings: 1 wrap

Nutritional Information (per serving)

  • Energy: 449 calories
  • Protein: 31.63 g
  • Fat: 32.79 g
  • Carbohydrates: 7.49 g
  • Fiber: 2.7 g

Storage & Recommendations

  • Best enjoyed fresh, but leftovers can be stored in an airtight container in the fridge for up to 24 hours.
  • For variety, feel free to add your favorite fillings such as spinach, tomatoes, or feta for a twist.

 

Cottage Cheese Flatbread

Cottage Cheese Flatbread

Aug 27, 2024

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Cottage Cheese Flatbread

Are you on the hunt for a healthy, versatile, and incredibly delicious flatbread that’s easy to whip up at home? Look no further! This Cottage Cheese Flatbread is a creative twist on the classic viral flatbread recipe, combining the creaminess of cottage cheese with the wholesome texture of oat flour to create a soft, flexible, and nutritious base for your favorite toppings. Whether you’re preparing a quick lunch, a snack, or even a light dinner, this flatbread has got you covered.

But what makes this flatbread truly special isn’t just its taste or texture, it’s the powerful combination of ingredients that work together to boost your health. The star of this recipe is oats, an ancient grain celebrated for its incredible nutritional profile. Oats are packed with soluble fiber, particularly beta-glucan, which has been scientifically proven to lower bad cholesterol levels, support heart health, and stabilize blood sugar levels. Regular consumption of oats can also help improve digestion, enhance the immune system, and even assist with weight management by promoting a feeling of fullness.

Then there’s cottage cheese, a dairy wonder that’s often underrated. Cottage cheese is a fantastic source of high-quality protein, which is essential for muscle repair, growth, and overall health. It’s also rich in calcium, which supports bone health, and contains a variety of other important nutrients like B vitamins, phosphorus, and selenium. The combination of cottage cheese and oats in this flatbread not only ensures that you’re eating something delicious but also something that nourishes your body from the inside out.

Including this flatbread in your diet is a no-brainer. It’s gluten-free, high in protein, and incredibly versatile. Use it as a base for sandwiches, wraps, or simply enjoy it on its own with a spread of hummus or avocado.

Whether you’re a busy professional, a fitness enthusiast, or someone looking to add more nutritious options to your diet, this Cottage Cheese Flatbread is a game-changer. With minimal ingredients and maximum flavor, it’s sure to become a regular feature in your kitchen.

Ingredients

  • 1 cup rolled oats (or 90 g)
  • 1 cup cottage cheese (or 200 g)
  • 2 eggs
  • 1/4 tsp. salt (or to taste)
  • 1 tsp. baking powder
  • 1 tbsp. sesame seeds (or your favorite seeds and herbs)
  • 1 tbsp. black sesame seeds (or your favorite seeds and herbs)

Directions

  1. Use a blender to process the rolled oats until they become a fine oat flour.
  2. In a mixing bowl, combine the cottage cheese and eggs. Blend until smooth and creamy.
  3. Add the oat flour, salt, and baking powder to the mixture. Stir gently until everything is evenly combined; avoid overmixing.
  4. Line a large baking tray (37 cm x 26 cm) with parchment paper.
  5. Pour the batter onto the tray and use a spatula to spread it out evenly.
  6. Sprinkle the top with sesame seeds, black sesame seeds, or your choice of seeds and herbs.
  7. Bake in a preheated oven at 350°F (175°C) for 25 to 30 minutes.
  8. Allow the flatbread to cool slightly before cutting it into slices.

Prep Time & Baking Information

  • Prep Time: 10 minutes
  • Baking Time: 25 to 30 minutes
  • Servings: 4 servings

Nutritional Information

  • Per 1 Serving:
    • Energy: 163 calories
    • Protein: 12.1 g
    • Fat: 5.91 g
    • Carbohydrates: 15.12 g
    • Fiber: 2.1 g

Storage and Particular Recommendations

  • Store flatbread in an airtight container at room temperature for 3 days, in the fridge for up to 1 week, or in the freezer for up to 3 months.
  • This flatbread is great for sandwiches, wraps, or as a base for various toppings like avocado, hummus, or smoked salmon.

Additional Information

  • Gluten-Free: This recipe uses oat flour, making it naturally gluten-free.
  • High Protein: The inclusion of cottage cheese boosts the protein content, making it an excellent option for those looking to increase their protein intake.