Welcome back to the kitchen, where today we’re diving into an exciting, healthy twist on a beloved dessert classic flan! But this isn’t just any flan; this is a Chickpea Chocolate Flan that’s going to blow your mind. It’s creamy, it’s indulgent, and yes, it’s made with chickpeas! If you’re on a vegan diet or simply looking to make healthier dessert choices, this recipe is your golden ticket. The rich chocolate flavor is perfectly balanced by the smooth texture of the flan, making it an irresistible treat that you’d never guess was entirely plant-based.

Chickpeas are not just the star of savory dishes; they’re an incredible ingredient for desserts too. Rich in protein, fiber, and essential nutrients, chickpeas provide a substantial nutritional punch. They’re low in fat, high in fiber, and packed with vitamins and minerals like folate, iron, and magnesium. Incorporating chickpeas into your regular diet can help support heart health, improve digestion, and maintain stable blood sugar levels. So, not only is this flan delicious, but it’s also a dessert you can feel good about indulging in.

Whether you’re serving it at a dinner party or enjoying it as a snack, this Chickpea Chocolate Flan is bound to impress.

Ingredients

• EXACTLY 1 cup of soaked chickpeas (~½ cup dried chickpeas soaked overnight in the fridge)
• 3 cups of water
• A pinch of salt (optional)
• ¼ cup maple syrup (or any sweetener of your choice)
• 2 tbsp avocado oil (or other neutral oil of your choice)
• 3 tbsp of high-quality cocoa powder
• An extra drizzle of maple syrup for garnish (optional)

Directions:

1. Begin by soaking half a cup of dried chickpeas overnight in the refrigerator. This is crucial for achieving the right texture. Once soaked, rinse the chickpeas thoroughly and strain well to remove any excess water.
2. In a blender, combine EXACTLY 1 cup of soaked chickpeas with 3 cups of water and a pinch of salt. Blend until the mixture achieves a silky-smooth consistency.
3. Next, strain the blended mixture to extract the chickpea milk, which will serve as the creamy, plant-based base for your flan.
4. Transfer the chickpea milk to a saucepan, then add the maple syrup, avocado oil, and cocoa powder. Stir the ingredients until well combined.
5. Place the saucepan over low to medium heat and gently heat the mixture until it begins to simmer. Continuously stir the mixture for approximately 10 minutes, allowing it to thicken into a smooth, béchamel-like texture.
6. Once thickened, pour the mixture into a mold and refrigerate it for at least 3 hours to achieve the desired flan-like consistency.
7. Before serving, you can dust the flan with cocoa powder and drizzle it with maple syrup if you like a little extra sweetness.

Prep Time: 20 minutes
Cooking Time: 15 minutes
Servings: 6

Nutritional Information (Per Serving):

• Energy: 144 calories
• Protein: 3.91 g
• Fat: 6.03 g
• Carbohydrates: 20.87 g
• Fiber: 2.8 g

Storage: Store any leftover flan in an airtight container in the refrigerator for up to 5 days.

Recommendations: This flan is naturally Vegan, Grain-Free, Gluten-Free, and Gelatin-Free, making it suitable for a variety of dietary needs. It’s a luxurious treat perfect for gatherings or a cozy night in. Enjoy this delectable treat as a delightful dessert or indulgent snack, perfect for sharing with friends and family.

Enjoy a simple yet irresistible treat with these sunflower seed crunches, ready in just minutes using only two ingredients. The natural earthy flavor of sunflower seeds pairs beautifully with the rich sweetness of maple syrup, creating a balanced and crunchy snack. For an extra touch, garnish with a pinch of kosher salt or a drizzle of dark chocolate.

Sunflower seeds are not only tasty but also packed with essential nutrients. They are a great source of vitamin E, which acts as a powerful antioxidant, and are rich in healthy fats that are beneficial for heart health.

The dietary fiber found in sunflower seeds supports digestive health, while their magnesium content helps maintain healthy blood pressure and bone health.

Incorporating sunflower seeds into your diet can be an easy and nutritious way to boost your daily intake of essential nutrients. Whether you’re looking for a quick snack or a topping for yogurt or salads, these sunflower seed crunches are a delightful way to enjoy the benefits of this wholesome seed.

Ingredients

• 1 cup (140 g) sunflower seeds
• 3 tbsp. maple syrup
• 60 g dark chocolate, for drizzling (optional)
• Pinch of kosher salt, for garnish (optional)

Directions

1. Preheat your oven to 350°F (180°C) and line a baking tray with parchment paper.
2. Mix sunflower seeds with maple syrup until well-coated.
3. Spoon tablespoon-sized portions onto the tray, pressing into small rounds.
4. If desired, sprinkle with kosher salt.
5. Bake for 15-20 minutes until golden brown.
6. Cool completely on the tray.
7. If desired, drizzle with melted chocolate.
8. Serve and enjoy.

Prep Time

• 20 mins Prep
• 20 mins Baking

Nutritional Information (Per 1 Crunch)

• Energy: 89 calories
• Protein: 2.52 g
• Fat: 6.54 g
• Carbohydrates: 6.26 g
• Fiber: 1.1 g

Storage

• Store your sunflower seed crunches in an airtight container at room temperature for up to two weeks.

Notes

• These crunches make a great on-the-go snack, a topping for yogurt or salads, or a thoughtful homemade gift.

Indulge in the delightful flavors of these Carrot Cake Muffins, a nutritious twist on the classic recipe. Bursting with fresh carrots, raisins, walnuts, and oats, these muffins offer a delectable taste while providing essential vitamins, antioxidants, and dietary fiber.

Carrots are a star ingredient in these muffins, known for their rich content of beta-carotene, an antioxidant that the body converts into vitamin A. This vitamin is vital for maintaining healthy skin, vision, and a robust immune system. Incorporating carrots into your diet not only supports these essential functions but also adds natural sweetness and moisture to baked goods, making them a healthier alternative to sugar-laden treats.

These muffins are also packed with heart-healthy oats and walnuts. Oats are a great source of soluble fiber, which can help lower cholesterol levels, improve blood sugar control, and promote a healthy gut. Walnuts, on the other hand, are rich in omega-3 fatty acids, which are essential for brain health and reducing inflammation. Together, these ingredients make these Carrot Cake Muffins not just a delicious treat but also a nourishing choice for any time of the day.

Ingredients

For the Muffins part:

• 250 g raw shredded carrots
• 45 g (1/4 cup) dried raisins
• 30 g (1/4 cup) chopped walnuts
• 2 tbsp. coconut oil
• 3 tbsp. maple syrup
• 1 cup old-fashioned rolled oats
• 1/4 tsp pumpkin spice or cinnamon
• A pinch of salt (optional)
• 1/2 tsp baking powder
• 10 g shredded raw carrot (for garnish)
• 7 (10 g) walnut halves (for garnish)

For the whipped cream cheese mixture:

• 100 g cream cheese (dairy or non-dairy)
• 2 tbsp. maple syrup
• 2 to 3 tbsp. milk (dairy or non-dairy)

Directions

1. Preheat your oven to 350°F (175°C). Line a muffin tin with silicone or paper baking cups.
2. In a large bowl, combine shredded carrots, raisins, chopped walnuts, coconut oil, maple syrup, rolled oats, baking powder, pumpkin spice, and a pinch of salt. Mix until all ingredients are well combined.
3. Spoon the muffin mixture into the prepared baking cups, filling each to the top. The batter won’t rise much during baking.
4. Bake the muffins for approximately 30 minutes, or until a toothpick inserted into the center comes out clean.
5. Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
6. In the meantime, prepare the whipped cream cheese mixture by combining cream cheese, maple syrup, and milk in a bowl. Whip until smooth and creamy.
7. To garnish the muffins, top each with a dollop of whipped cream cheese. Sprinkle shredded carrot on top for extra crunch and place a walnut half on each muffin for an elegant finish.
8. Serve the carrot cake muffins fresh and enjoy!

Prep Time

• 30 minutes Prep
• 30 minutes Baking

Nutritional Information (Per 1 Serving):

• Energy: 217 calories
• Protein: 4.63 g
• Fat: 12.77 g
• Carbohydrates: 27.6 g
• Fiber: 3.4 g

Storage

• Store your muffins in an airtight container in the refrigerator for up to 1 week.

Notes

• These muffins pair well with a hot cup of coffee or tea for a delightful treat any time of day. Enjoy for breakfast, as a snack, or dessert!