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.

 

 

Multi-Seeds Gluten Free Breads

Multi-Seeds Gluten Free Breads

Aug 22, 2024

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Multi-Seeds Gluten Free Breads

Embrace the health benefits of seeds with these delicious Multi Seeds Breads! Perfect for those who follow a vegan and gluten-free diet, these mini breads are crafted from a nutritious blend of red lentils, rolled oats, and a variety of highly nutritious seeds. By swapping out traditional grain flour, these breads offer a unique, wholesome alternative that doesn’t compromise on taste or texture.

Red lentils are a standout ingredient in this recipe, known for their high protein and fiber content, which supports digestion and helps keep you full for longer. Lentils are also rich in essential vitamins and minerals, such as iron, which is crucial for maintaining energy levels. The variety of seeds—sunflower, pumpkin, flax, chia, and sesame—add not only texture but also omega-3 fatty acids, antioxidants, and other nutrients that support heart health, reduce inflammation, and contribute to overall wellness. The inclusion of rolled oats adds an extra layer of fiber and helps bind the ingredients together.

These breads are perfect for sandwiches or simply enjoyed with fresh butter. Their dense and nutrient-rich composition makes them an excellent choice for a healthy snack or meal, offering a satisfying and flavorful alternative to traditional breads.

These mini breads are a fantastic option for anyone seeking a gluten-free, nutritious bread alternative that’s perfect for sandwiches or as a standalone snack. Enjoy the nutty flavor and hearty texture that make these breads a satisfying addition to your daily meals.

Ingredients

  • ½ cup (90 g) red lentils
  • 2 tbsp (18 g) sunflower seeds
  • 2 tbsp (18 g) pumpkin seeds
  • 2 tbsp (18 g) flaxseed
  • 2 tbsp (16 g) chia seeds
  • 2 tbsp (16 g) sesame seeds
  • ¼ cup (25 g) rolled oats
  • 1 cup lukewarm water (for seed mixture)
  • ½ cup water (for lentil mixture)
  • ½ tsp salt
  • 1 tsp honey
  • 1½ tbsp (12 g) instant yeast
  • Up to ½ cup oat flour

Directions

  1. Soak the red lentils for at least 3 hours or overnight in the fridge. Rinse thoroughly and strain out all the water.
  2. In a mixing bowl, combine sunflower seeds, pumpkin seeds, flaxseed, chia seeds, sesame seeds, and rolled oats. Add lukewarm water and stir thoroughly to combine. Cover with plastic wrap and let soak for 1 to 2 hours. Once soaked, the seed mixture will become soft and sticky.
  3. Transfer soaked red lentils to a mixing bowl. Add lukewarm water, salt, honey, and instant yeast. Blend the ingredients until smooth.
  4. Add the soaked seed mixture to the blended lentil mixture and stir thoroughly to combine.
  5. Gradually add oat flour to the mixture, stirring to create a thick but still soft and sticky batter.
  6. Pour equal quantities of the batter into mini loaf cups. Let the batter proof for 15 to 30 minutes.
  7. In a preheated oven, bake the mini loaves at 350°F (180°C) for 30 minutes or until golden and crispy on the outside.
  8. Transfer the loaves onto a cooling rack.

Prep Time: Soaking overnight + 1 hour
Baking Time: 30 minutes
Servings: 9

Nutritional Information (Per Serving)

  • Energy: 127 calories
  • Protein: 6.1 g
  • Fat: 5.39 g
  • Carbohydrates: 15 g
  • Fiber: 4 g

Storage

  • Store these mini breads in an airtight container at room temperature for up to 3 days.
  • For longer storage, keep them in the fridge for up to a week, or freeze them for up to 3 months.