Healthy Smoothies

Aug 20, 2024

Healthy Drink Recipes

If you’re looking for a way to bring some extra sunshine into your day, I’ve got just the thing for you—three delicious and nourishing smoothie recipes that are as tasty as they are good for you. These smoothies are perfect whether you’re kickstarting your morning, need a quick pick-me-up after a workout, or just want a refreshing treat that’s packed with goodness.

Let’s talk about one of the star ingredients here: the mighty avocado, featured in our Skin Glow Smoothie. Avocados aren’t just creamy and dreamy—they’re a superfood that your body will thank you for. They’re loaded with heart-healthy fats, which are great for keeping your cholesterol in check and giving you long-lasting energy. Plus, they’re a fantastic source of vitamins like K, E, and C, all of which are essential for keeping your skin radiant, your immune system strong, and your body running smoothly. Adding avocados to your daily diet is like giving your body a big hug from the inside out!

So, grab your blender and let’s whip up some smoothie magic together. Your taste buds—and your body—are in for a real treat!

Ingredients:

Energy Boost Smoothie:

1 cup (150 g) frozen sliced banana
¾ cup (80 g) raw diced beetroot
½ cup (80 g) diced avocado
Juice of half a lemon
½ cup coconut water (or water)

Skin Glow Smoothie:

¾ cup (120 g) frozen diced avocado
1 cup (140 g) diced pineapple
Juice of half a lime
½ cup coconut water

Happy Tummy Smoothie:

1 cup (150 g) frozen diced papaya
¾ cup (120 g) diced mango
½ cup (80 g) diced orange
½ cup coconut water

Directions:

Energy Boost Smoothie:

Blend frozen banana, diced beetroot, avocado, lemon juice, and coconut water until smooth.
Pour into a glass and serve immediately.

Skin Glow Smoothie:

3. Blend frozen avocado, diced pineapple, lime juice, and coconut water until smooth.

4. Serve in a glass, garnish with lime wedges if desired, and serve immediately.

Happy Tummy Smoothie:

5. Combine frozen papaya, diced mango, diced orange, and coconut water in a blender.

6. Blend until smooth and pour into a glass. 7. Serve immediately.

Prep Time, Servings:

Prep Time: 15 minutes per smoothie
Servings: 3

Nutritional Information (Per Serving):

Energy: … calories
Protein: … g
Fat: … g
Carbohydrates: … g
Fiber: … g

Storage and Particular Recommendations:

Store leftover smoothies in airtight containers in the fridge for up to 24 hours.
Enjoy your smoothies as a refreshing breakfast option, post-workout snack, or as a healthy dessert alternative.

Barley Chocolate Pudding

Aug 20, 2024

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Barley Chocolate Pudding

Hey chocolate lovers! If you’re craving something rich and decadent but still want to keep things on the healthier side, this Barley Chocolate Pudding is going to be your new best friend. It’s got all the creamy, velvety goodness of a classic chocolate pudding but with a nutritious twist thanks to the wholesome barley flour. Barley flour is a bit of a superstar when it comes to nutrition—it’s packed with dietary fiber, protein, and a bunch of essential vitamins and minerals. It’s also great for keeping your blood sugar stable, which is a big plus if you’re looking to satisfy your sweet tooth without the sugar crash.

This pudding is super easy to make and is perfect for a quick dessert that doesn’t compromise on flavor. The barley flour adds a subtle nuttiness that pairs beautifully with the rich cocoa and the natural sweetness of maple syrup.

So, let’s dive into this indulgent yet wholesome treat—you’re going to love every spoonful!

Ingredients:

400 ml milk (dairy or non-dairy)
30 g barley flour (substitutable with oat flour or cornstarch)
15 g or 2 tbsp. cocoa powder
¼ cup maple syrup (or preferred sweetener)
Pinch of salt

Directions:

In a large bowl, gather milk, barley flour, cocoa powder, maple syrup, and a pinch of salt. Using a whisk, vigorously stir the ingredients in the bowl until they are thoroughly combined and there are no lumps formed.
Transfer the mixture into a saucepan, and start cooking the mixture under medium heat, while continuously whisking to prevent lumps from forming and to ensure even cooking.
As the mixture begins to simmer, set a timer for 5 minutes and continue cooking and whisking until the mixture thickens to a pudding-like consistency.
Pour the warm chocolate pudding into serving glasses of your choice, distributing it evenly among them.
Cover the serving glasses with plastic wrap to prevent a skin from forming on the surface of the pudding.
Place the glasses in the refrigerator and let the pudding chill for at least 2 hours or until it is fully set and chilled.
Garnish the chocolate pudding with chocolate shavings or a sprinkle of cocoa powder for an added touch of indulgence.

Prep Time, Baking Information, and Servings:

Prep Time: 30 minutes
Chilling Time: 4 hours in the fridge
Servings: 3

Nutritional Information (Per Serving):

Energy: 192 calories
Protein: 7.29 g
Fat: 1.93 g
Carbohydrates: 37.15 g
Fiber: 1.1 g

Storage and Particular Recommendations:

Consume the pudding within 3-4 days for optimal taste and quality.
Consider incorporating the pudding into other dessert recipes, such as parfaits or trifle, for a decadent treat.

Pumpkin Seed Cookies

Aug 20, 2024

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Pumpkin Seed Cookies

If you’re looking for a treat that’s as healthy as it is delicious, these Pumpkin Seed Cookies are just what you need. They’re a perfect blend of nuttiness from raw pumpkin seeds and the natural sweetness of maple syrup, with a refreshing hint of lemon zest to brighten things up. Pumpkin seeds are not only tasty but also a great source of protein, healthy fats, and important minerals like magnesium and zinc. This means these cookies aren’t just a sweet indulgence, they’re also a snack that can boost your health!

These cookies are chewy, fragrant, and incredibly easy to make. Plus, they’re versatile enough to enjoy as a quick snack or a light dessert. You can even customize them by adding your favorite toppings or flavors.

So, let’s get baking and treat ourselves to these delightful Pumpkin Seed Cookies, you’re going to love every bite!

Ingredients:

1 cup (145 g) raw pumpkin seeds
1/3 cup maple syrup
2 whisked egg whites (here we used only the equivalent of 1 egg white)
Zest of 1 lemon (optional)
1 ½ tbsp. chopped raw pumpkin seeds for garnish (optional)

Directions:

Grind 1 cup of raw pumpkin seeds until they reach a fine texture. Set aside.
Whisk egg whites until they form stiff peaks.
In a mixing bowl, combine the ground pumpkin seeds, maple syrup, lemon zest, and whisked egg whites (the equivalent of 1 egg white was needed). Mix well until all ingredients are thoroughly combined.
Using a spoon or cookie scoop, drop rounded portions of the dough onto a prepared baking sheet covered with parchment paper, leaving some space between each cookie.
Sprinkle chopped pumpkin seeds for a nice finish.
Bake the cookies in a preheated oven at 350°F (180°C) for approximately 18 minutes or until the edges start to turn golden brown.
Once baked, remove the cookies from the oven and allow them to cool down completely before moving them. They will firm up as they cool.

Prep Time, Baking Information, and Servings:

Prep Time: 30 minutes
Baking Time: 18 minutes
Servings: 12

Nutritional Information (Per Serving):

Energy: 100 calories
Protein: 4.28 g
Fat: 6.55 g
Carbohydrates: 7.79 g
Fiber: 0.9 g

Storage and Particular Recommendations:

Store your cookies in an airtight container at room temperature for up to a week or in the freezer for up to 3 months.
Enjoy your chewy, fragrant cookies as a healthy and perfect snack or dessert option for any occasion.

Sugar Free Granola

Aug 19, 2024

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Sugar Free Granola

This wholesome and nutritious granola recipe is a perfect choice for those looking for a healthier alternative to store-bought options. Instead of using butter, oil, or traditional sweeteners like maple syrup or honey, this recipe utilizes homemade applesauce as a natural binder. The result is a light and crunchy granola that’s both calorie-wise and packed with a variety of wholesome ingredients.

Oats are the main ingredient in this recipe, providing a rich source of fiber, protein, and essential nutrients like manganese and phosphorus. Oats support heart health and help maintain stable blood sugar levels. Combined with the natural sweetness of dried fruits and the crunch of nuts and seeds, this granola is not only delicious but also nourishing.

Enjoy this granola as a healthy breakfast or a snack option throughout the day. It’s easy to make and can be stored for up to a month, ensuring you have a tasty and nutritious option on hand whenever you need it.

This Sugar-Free Granola is a delightful way to start your day or keep your energy up between meals. With its natural sweetness and satisfying crunch, it’s bound to become your new favorite granola recipe!

Ingredients

1 ½ cups rolled oats (120 g)
¼ cup chopped almonds (35 g)
¼ cup chopped walnuts (35 g)
¼ cup pumpkin seeds (35 g)
¼ cup pitted dates (50 g)
¼ cup raisins (35 g)
¼ cup dried cranberries (35 g)
2 tbsp. applesauce (add by small quantities while stirring until the oats get sticky but not wet or saggy)

Directions

Preheat your oven to 350°F (176°C) and line a baking sheet with parchment paper.
In a large mixing bowl, combine the rolled oats, chopped walnuts, chopped almonds, and pumpkin seeds.
Gradually add homemade applesauce, one tablespoon at a time, and use a fork (or your hands) to thoroughly incorporate it into the mixture. Add only small quantities while stirring until the oats get sticky but not wet or saggy.
Transfer the granola mixture onto the prepared baking sheet. Spread it out evenly, ensuring a thin and even layer to allow for even cooking.
Bake for approximately 30 minutes in total. After 15 minutes of baking, stir the granola thoroughly to prevent uneven browning. Return to the oven and bake for another 15 minutes.
Remove the granola from the oven and immediately pour it over chopped dates, dried cranberries, and raisins. Mix well while the granola is still hot to get it sticky and naturally sweet.
Once cooled, transfer the granola into a clean glass container.

Prep Time and Servings

Makes: 10 Servings
Prep Time: 30 minutes
Baking Time: 30 minutes

Nutritional Information (Per 1 Serving)

Energy: 147 calories
Protein: 4.58 g
Fat: 6.66 g
Carbohydrates: 19.45 g
Fiber: 2.9 g

Storage and Recommendations

Store your granola in an airtight container in the fridge for up to 1 month for optimal freshness.
Enjoy this crunchy and healthy treat as a nutritious breakfast or snack option.

1 Ingredient Applesauce

Aug 19, 2024

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1 Ingredient Applesauce

This super-simple applesauce, made with just one ingredient—apples—boasts a pure and wholesome flavor that highlights the natural sweetness of the fruit. It’s a versatile and healthy treat that you can easily customize by using different apple varieties or adding spices like cinnamon, star anise, or nutmeg for extra flavor. Whether enjoyed on its own, as a topping for pancakes or yogurt, or incorporated into your favorite recipes, this applesauce is sure to become a kitchen staple.

Apples are the star ingredient, offering a wealth of health benefits. They are rich in dietary fiber, which supports digestion, and they provide a good source of vitamin C, which boosts the immune system. Apples are also low in calories and contain natural sugars that provide a gentle energy boost without the crash associated with refined sugars. Making your own applesauce allows you to enjoy these benefits without any added preservatives or sweeteners.

This 1 Ingredient Applesauce is a simple and delicious way to enjoy the natural sweetness of apples. Whether you prefer it plain or spiced up, it’s a healthy treat that everyone will love!