Satisfy your dessert cravings with this easy, delicious, and healthy flan made with just three wholesome ingredients. In no time, you can whip up this insanely delicious treat that will satisfy your sweet craving, while also nourishing your body with natural goodness. This flan dessert is not just a treat; it’s a wholesome way to enjoy a classic dessert without the guilt.

The base of this recipe is made from milk, eggs, and dates—each bringing its own set of health benefits. Milk provides a rich source of calcium, which is essential for strong bones and teeth, as well as high-quality protein necessary for muscle repair and growth. Eggs, on the other hand, are one of the most nutritious foods available, packed with vitamins, minerals, and antioxidants like lutein and zeaxanthin, which are important for eye health. They are also an excellent source of choline, a nutrient that plays a critical role in brain function.

Dates are the natural sweetener in this recipe, offering a healthier alternative to refined sugars. Rich in fiber, dates help support digestive health, and they are also high in essential minerals like potassium, magnesium, and copper. The natural sweetness of dates blends perfectly with the creamy texture of the flan, creating a dessert that is both indulgent and nutritious.

With its simple preparation and wholesome ingredients, this flan dessert is perfect for any occasion—whether you’re looking for a comforting dessert after dinner or a healthy snack during the day. Customize the flavor to your liking by adding your favorite extracts or spices, and adjust the sweetness to suit your preference.

Ingredients

• 1 egg yolk plus 1 whole egg
• 300 ml milk of choice
• 8 soft and pitted dates (65 g)
• Vanilla extract or any other flavor of your choice (optional)

Directions

1. In a blender, combine pitted dates and hot milk. Allow them to sit for a few minutes, up to 30 minutes, until the dates soften.
2. Blend the dates and milk until smooth.
3. Add the egg yolk, whole egg, and vanilla extract (if using) to the mixture in the blender.
4. Blend the mixture again for no more than 15 seconds to incorporate the eggs and vanilla extract.
5. Preheat the oven to 380°F (193°C).
6. Pour the mixture into small-sized ramekins (100 ml capacity).
7. Place the ramekins in a larger baking dish filled with water to create a water bath.
8. Bake the flan in the water bath for 40 minutes, or until set and lightly golden on top.
9. Allow the flan to cool down completely before serving.
10. Serve chilled and enjoy the creamy and delicious flan.

Prep Time, Baking Information, and Servings

• Servings: 4 servings
• Prep Time: 15 minutes
• Baking Time: 40 minutes

Nutritional Information (Per 1 Serving)

• Energy: 149 calories
• Protein: 8.37 g
• Fat: 4.03 g
• Carbohydrates: 20.92 g
• Fiber: 1.3 g

Notes & Storage

• Store any leftover flan in the refrigerator in an airtight container for up to 1 week.
• Customize the flavor by adding your favorite extracts or spices.
• Adjust sweetness by varying the number of dates used according to your preference.

Indulge in the delightful fusion of flavors with this chia seed pudding inspired by the classic taste of tiramisu. Whether enjoyed as a satisfying morning breakfast or as a delightful companion to your coffee, this recipe promises a rich and flavorful experience that is both nourishing and delicious.

Chia seeds are the star of this recipe, offering a wealth of health benefits in every spoonful. Known for their high fiber content, chia seeds help support digestive health and keep you feeling full and satisfied. They are also a great source of plant-based omega-3 fatty acids, which are essential for heart health and reducing inflammation. Additionally, chia seeds are packed with antioxidants, which help protect your body from oxidative stress and promote overall well-being.

This chia tiramisu takes the nutritional power of chia seeds and combines it with the creamy richness of Greek yogurt and cottage cheese, creating a protein-packed dish that’s moderately low in calories. Greek yogurt and cottage cheese provide high-quality protein, essential for muscle repair and growth, while also contributing to the creamy texture that makes this tiramisu so satisfying.

The subtle sweetness from maple syrup and the robust flavor of instant coffee perfectly complement the chia seeds, making this dish a delightful twist on the traditional tiramisu. Whether you’re looking for a nutritious breakfast, a post-workout snack, or a light dessert, this chia tiramisu is sure to become a favorite in your repertoire.

Ingredients

• 1 cup Greek yogurt
• 1 cup cottage cheese
• 2 tbsp. chia seeds
• 4 tbsp. maple syrup
• 1 tsp. instant coffee
• 1 tsp. cocoa powder

Directions

1. In a mixing bowl, combine Greek yogurt, instant coffee, maple syrup, and chia seeds.
2. Stir vigorously to dissolve the instant coffee and ensure all ingredients are well mixed.
3. In another bowl, mix cottage cheese with maple syrup.
4. Stir well until the cottage cheese and maple syrup are thoroughly combined.
5. Allow both mixtures to rest in the fridge for at least an hour to allow the flavors to meld and the chia seeds to expand.
6. In serving glass cups, layer the chia seed mixture and cottage cheese mixture alternately until reaching the top of the glass.
7. Sprinkle cocoa powder on top of the chia tiramisu for added flavor and presentation.
8. Serve chilled and enjoy the delightful taste of chia tiramisu.

Prep Time, Baking Information, and Servings

• Servings: 2 servings
• Prep Time: 20 minutes
• Chill Time: 1 hour in the fridge

Nutritional Information (Per 1 Serving)

• Energy: 288 calories
• Protein: 24.56 g
• Fat: 4.7 g
• Carbohydrates: 38.06 g
• Fiber: 3.7 g

Notes & Storage

• Store any leftover chia tiramisu in the refrigerator in an airtight container for up to 3 days.
• Enjoy this chia tiramisu as a nutritious and satisfying breakfast or as a delightful dessert.

Satisfy your sweet cravings with these delectable caramel peanut clusters, made with just three simple ingredients. Whether you’re looking for a quick snack or a delightful treat for the whole family, these clusters are easy to put together and bursting with flavor. With the perfect balance of sweetness and nuttiness, they are sure to satisfy your sweet cravings!

Peanuts are the star of this recipe, offering not only a rich, nutty flavor but also an impressive nutritional profile. Peanuts are an excellent source of plant-based protein, providing the body with essential amino acids that are crucial for building and repairing tissues. They are also packed with healthy fats, particularly monounsaturated fats, which support heart health by helping to lower bad cholesterol levels. Additionally, peanuts contain a good amount of fiber, which aids in digestion and helps keep you feeling full and satisfied.

Combined with maple syrup, a natural sweetener that is rich in antioxidants and minerals, these peanut clusters offer a wholesome indulgence. The maple syrup caramelizes to create a delightful, chewy texture that pairs perfectly with the crunch of the roasted peanuts. By using non-dairy butter, you can easily make this recipe vegan, ensuring that everyone can enjoy these delicious clusters.

These peanut clusters are perfect for any occasion, whether you’re preparing them as a quick snack, a treat to share, or a gift for loved ones. Their simplicity and satisfying taste make them a go-to recipe whenever you’re in the mood for something sweet and nutty.

Ingredients

• 1 ½ cups roasted peanuts
• ½ cup maple syrup
• 1 tbsp. butter (15 g)
• Pinch of kosher salt (optional)

Directions

1. Cook maple syrup until thickened, then add butter and stir until combined.
2. Reduce heat, add roasted peanuts to the caramel, and stir quickly to coat evenly.
3. Quickly spoon the mixture onto parchment paper, shaping clusters with a teaspoon.
4. Alternatively, pour the mixture onto paper and cut into clusters once cooled.
5. Sprinkle with kosher salt for added flavor.
6. Allow clusters to cool and harden before serving.

Prep Time, Baking Information, and Servings

• Servings: 12 clusters
• Prep Time: 30 minutes
• Cooling Time: 1 hour

Nutritional Information (Per 1 Peanut Cluster)

• Energy: 150 calories
• Protein: 4.5 g
• Fat: 10.19 g
• Carbohydrates: 12.5 g
• Fiber: 1.5 g

Notes & Storage

• Store the peanut clusters in an airtight container at room temperature for up to one week.
• Use a non-dairy butter to make these peanut clusters vegan.
• Enjoy anytime as a snack when you crave something indulgent.