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.
Chickpea Breads

Chickpea Breads

Aug 25, 2024

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Chickpea Breads

These homemade chickpea mini breads are a gluten-free, protein-packed alternative to traditional bread, offering a soft texture and delicious flavor that even kids will love. Perfect for school lunches, quick snacks, or a healthy meal option, these chickpea breads are as versatile as they are nutritious. The subtle addition of cumin seeds not only enhances the flavor but also adds a touch of warmth that pairs beautifully with the nutty taste of chickpeas.

Chickpeas, the star ingredient in this recipe, are a powerhouse of nutrition. They are rich in protein, fiber, and essential nutrients like iron, magnesium, and folate, making them an excellent choice for anyone looking to boost their intake of plant-based protein. Including chickpeas in your regular diet can help improve digestion, support heart health, and maintain steady blood sugar levels. These chickpea breads offer an easy and delicious way to enjoy the numerous health benefits of this versatile legume, making them a great addition to any meal plan.

These chickpea breads are not only a healthier alternative to regular bread but also a tasty way to incorporate more plant-based protein into your diet. Give them a try and enjoy the benefits of chickpeas in a delicious, easy-to-make form!

Ingredients

  • 1 cup (180 g) raw chickpeas
  • 1 1/4 cups water, divided
  • 3 tbsp olive oil
  • 1/4 tsp salt
  • 1/2 tbsp baking powder
  • 1 tsp cumin seeds (or seeds/spices of your choice; optional)
  • Oil for brushing

Directions

  1. Soak 1 cup of raw chickpeas overnight in room-temperature water, preferably in the fridge.
  2. Rinse and drain the chickpeas thoroughly the next day.
  3. Transfer the chickpeas to a mixing bowl, add a portion of the water, and blend until smooth.
  4. Mix in the remaining water, olive oil, salt, and baking powder until evenly combined.
  5. Oil and line several small ramekins with parchment paper.
  6. Evenly distribute the chickpea mixture among the ramekins and level the tops.
  7. Sprinkle cumin seeds or your choice of seeds/spices over each.
  8. Bake at 350°F (175°C) for 35 minutes or until golden and firm.
  9. Allow to cool before serving.

Prep Time

  • 5 Servings
  • Overnight Soaking
  • 20 mins Prep
  • 35 mins Baking

Nutritional Information (Per 1 Serving)

  • Energy: 209 calories
  • Protein: 7.37 g
  • Fat: 10.28 g
  • Carbohydrates: 23.37 g
  • Fiber: 4.4 g

Storage and Recommendations

  • Store any leftover chickpea breads in an airtight container in the fridge for up to 5 days or in the freezer for up to 1 month.
  • These chickpea breads are versatile and can be enjoyed at any meal.
  • Pair them with a fresh salad, some avocado slices, or even as a protein-packed snack on the go.

 

Red Lentil Crackers

Red Lentil Crackers

Aug 23, 2024

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Red Lentil Crackers

These homemade Red Lentil Crackers are a delightful, gluten-free, and protein-packed snack that’s incredibly crunchy and easy to make. Red lentils are not only rich in protein but also loaded with essential nutrients and minerals, making these crackers a healthy and satisfying choice. Skip the store-bought, highly processed options and enjoy these simple, nutritious, and delicious crackers.

Red lentils are a versatile ingredient, offering a substantial amount of protein and fiber, which are essential for maintaining energy levels and promoting digestive health. They also provide important vitamins and minerals, such as iron and magnesium, which support overall well-being. These crackers are perfect on their own or paired with a variety of dips and spreads, adding a nutritious crunch to your snack time.

Whether you’re looking for a quick snack or a healthy accompaniment to your favorite dip, these Red Lentil Crackers are an excellent option. They’re easy to prepare, versatile, and perfect for satisfying your crunchy cravings.

These crackers make a great snack on their own or can be paired with a variety of dips and spreads. Enjoy them with your favorite hummus, guacamole, or cheese spread for a delightful, crunchy snack that’s both healthy and satisfying!

Ingredients

  • ¾ cup (140 g) red lentils
  • ¾ cup (170 ml) water
  • 2 tbsp olive oil
  • ¼ tsp salt
  • ½ tsp baking powder
  • 1 tbsp sesame seeds (optional)

Directions

  1. Soak red lentils for at least 3 hours or overnight in the fridge. After soaking, rinse thoroughly under running water and strain well.
  2. Transfer to a mixing bowl, add water, and blend until you reach a smooth consistency.
  3. Add olive oil, salt, and baking powder to the mixture. Stir well to combine the ingredients.
  4. Brush a large baking tray (37 cm X 25 cm) with oil and line with parchment paper.
  5. Pour the lentil mixture onto the baking tray. Spread it out evenly across the pan. Shake the pan gently to distribute the batter well.
  6. If desired, sprinkle your favorite seeds, spices, or herbs. We sprinkled sesame seeds on half of the tray, leaving the other half plain.
  7. In a preheated oven, bake at 350°F (180°C) for 10 minutes. The batter should turn into a dry texture. Remove from the oven and cut into your desired shapes. We used a pizza cutter for this.
  8. Return the cut crackers to the oven and bake for an additional 40 minutes at 350°F (180°C) or until they are cooked, dry, and crispy.
  9. Take the crackers out of the oven and let them cool before enjoying!

Prep Time: 20 minutes
Baking Time: 10 + 40 minutes
Servings: 34 crackers

Nutritional Information (Per Cracker)

  • Energy: 23 calories
  • Protein: 1.03 g
  • Fat: 1.03 g
  • Carbohydrates: 2.66 g
  • Fiber: 0.5 g

Storage

  • Store the cooled red lentil crackers in an airtight container to maintain their crispiness.
  • They can last for up to a week at room temperature.