Pumpkin & Cottage Cheese Dessert

Pumpkin & Cottage Cheese Dessert

Oct 28, 2024

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Pumpkin & Cottage Cheese Dessert

It’s the perfect time of year to enjoy the incredible versatility of pumpkins and squashes. These vegetables are nutrient powerhouses, rich in vitamins like A and C, essential for boosting immune health and supporting skin and vision. Their high fiber content also promotes healthy digestion while keeping you full and satisfied without too many calories.

In this recipe, kabocha squash, a type of winter squash known for its sweet, slightly nutty flavor—pairs beautifully with creamy cottage cheese. The cottage cheese not only brings a velvety texture but also adds a protein boost, making this a well-balanced dessert that feels light yet indulgent.

Incorporating pumpkin or squash into your diet regularly has countless benefits. For one, these vegetables are loaded with antioxidants that help fight off harmful free radicals in your body, contributing to long-term health. They also provide a significant amount of potassium, which supports heart health and helps regulate blood pressure. Cottage cheese, on the other hand, is an excellent source of protein, essential for muscle repair and maintenance, and it’s lower in fat than many other dairy products, making it a great option for those watching their calorie intake.

Ingredients

  • 1 cup (200 g) cottage cheese
  • 3 eggs
  • ⅓ cup maple syrup (or any other sweetener of your choice)
  • 1 cup puréed squash or pumpkin
  • ⅛ tsp salt (optional)
  • 1 tsp maple syrup for each serving (optional)

Directions

  1. Preheat your oven to 350°F (180°C).
  2. Choose your favorite pumpkin or squash. In this recipe, we’ve used kabocha squash for its sweetness and firm texture.
  3. Clean the squash, cut it in half, and scoop out the seeds and pulp.
  4. Place one half of the squash face down on a baking tray and bake for 45 minutes, or until soft.
  5. Let the baked squash cool slightly, then scoop out the flesh into a bowl. Set aside to cool completely.
  6. In a food processor (or with a hand blender), blend the cottage cheese, eggs, and maple syrup until the mixture is smooth and creamy.
  7. Add the cooled, puréed squash and a pinch of salt, if desired. Blend again until well combined.
  8. Spoon the mixture into silicone baking cups or your liners of choice.
  9. Bake the cups in the oven for 25-30 minutes.
  10. Allow the cupcakes to cool slightly; they will deflate a little, just like mini cheesecakes.
  11. For extra sweetness, drizzle a small amount of maple syrup on top before serving.

Servings

  • 10 Servings
  • Prep Time: 30 minutes
  • Baking Time: 45 + 30 minutes

Nutritional Information (Per Serving):

  • Calories: 80
  • Protein: 4.71 g
  • Fat: 2.44 g
  • Carbohydrates: 10.35 g
  • Fiber: 1.2 g

Storage & Recommendations:

  • Store any leftovers in an airtight container in the fridge for up to 5 days.
  • These cupcakes can be enjoyed warm or chilled.
  • Freeze the squash purée in advance to save time during prep.
  • This recipe is Gluten-Free and can easily be made Vegetarian-Friendly by ensuring your choice of sweetener is plant-based.
Rich Apple Cake

Rich Apple Cake

Oct 26, 2024

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Rich Apple Cake

This cake is an apple lover’s dream. Imagine biting into something that is more apple than cake, a perfect balance between fruit and batter. This recipe turns the traditional apple cake on its head by giving apples the spotlight they deserve.

The result is a beautifully moist and tender dessert, with each bite bursting with the sweet and tangy flavor of golden, caramelized apples. Whether you’re serving this cake at a family gathering, or simply enjoying it on a quiet afternoon with a cup of tea, it’s bound to be a hit.

Now, let’s talk about the star ingredient: apples. Apples are not only delicious but also packed with essential nutrients like vitamin C, potassium, and fiber. This humble fruit is known for its ability to support heart health, improve digestion, and even help regulate blood sugar levels.

Including apples in your regular diet can be beneficial for both your immune system and overall well-being. So, whether you’re looking for a way to sneak more fruit into your diet or just want a comforting, fruity dessert, this apple-forward cake is the perfect choice!

Ingredients

  • 4 large Honeycrisp apples (~900 g)
  • ½ lemon (juiced)
  • 1 egg
  • ¼ cup rice flour
  • ¼ cup almond flour
  • ¼ cup plain yogurt or sour cream
  • ¼ cup maple syrup
  • 30g melted butter
  • ½ tbsp baking powder
  • ½ tsp vanilla extract
  • Pinch of salt (optional)

Directions

  1. Preheat your oven to 385°F (196°C) and line a baking dish with parchment paper.
  2. Peel and core the apples, then slice them thinly. Toss the apple slices with lemon juice to prevent browning.
  3. In a mixing bowl, crack the egg and whisk lightly. Add maple syrup and whisk until well combined.
  4. Incorporate plain yogurt, melted butter, vanilla extract, and a pinch of salt into the egg mixture. Stir until fully combined.
  5. Gradually add rice flour, almond flour, and baking powder, stirring continuously until a smooth batter forms.
  6. Gently fold the sliced apples into the batter until they are evenly coated.
  7. Pour the mixture into the prepared baking dish, then arrange additional apple slices on top to create a classic apple pie appearance.
  8. Bake for approximately 1 hour or until golden brown.
  9. Allow the apple cake to cool completely before serving.

Servings

  • 9 Servings
  • Prep Time: 45 minutes
  • Baking Time: 1 hour

Nutritional Information (Per 1 Serving)

  • Energy: 148 calories
  • Protein: 2.42 g
  • Fat: 5.83 g
  • Carbohydrates: 23.52 g
  • Fiber: 1.9 g

Storage

  • Store any leftover apple cake in an airtight container in the fridge for up to 3 days.
  • To serve, you can add a dollop of whipped cream or a scoop of ice cream for an extra treat.

Particular Recommendations

  • This cake is gluten-free due to the use of rice and almond flours, making it a great option for those with gluten sensitivities.
  • It’s a simple yet impressive dessert, perfect for those who prefer a fruit-heavy treat with just enough cake to hold everything together.

Apple & Oat Crumble Bars

Apple & Oat Crumble Bars

Oct 23, 2024

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Apple & Oat Crumble Bars

Apple crumble bars are a lovely way to enjoy the comforting flavors of apple and oats, with a healthy twist! These bars are made from wholesome ingredients that bring together fiber, good fats, and natural sweetness, perfect for anyone seeking a balance of indulgence and nutrition.

The star of this recipe is the oat crumble base, made with rolled oats and oat flour, a fantastic source of whole grains that provide sustained energy. The apples add a naturally sweet flavor, while warm spices like cinnamon and pumpkin pie spice infuse the bars with autumnal warmth. Plus, they’re sweetened with pure maple syrup and use butter to bring in that perfect crumbly texture without refined sugars.

Whether you’re grabbing one for breakfast, a snack, or a cozy dessert, these bars deliver on flavor and nutrients. But what makes oats so special? Oats are rich in soluble fiber, particularly beta-glucan, which has been shown to lower cholesterol levels and promote heart health. They’re also a good source of complex carbohydrates, offering slow-releasing energy that keeps you feeling full and energized for longer periods. Incorporating oats into your regular diet can help with digestion, stabilize blood sugar levels, and support overall gut health. That’s why oats should definitely have a place in your weekly routine, not only are they versatile, but they also offer an abundance of health benefits.

These Apple & Oat Crumble Bars are simple to make, nourishing, and perfect for any occasion. Whether you’re meal prepping for the week or baking a wholesome treat for friends and family, these bars are sure to satisfy!

Ingredients

For the oat crumble part:

  • 2 cups (180 g) rolled oats
  • ½ cup (45 g) oat flour
  • ⅛ tsp salt
  • ⅛ tsp cinnamon powder
  • ½ tsp baking powder
  • 3 tbsp maple syrup
  • 60 g butter, softened

For the apple part:

  • 3 large apples (520 g), shredded
  • ⅛ tsp cinnamon powder
  • ⅛ tsp pumpkin pie spice
  • Juice of ½ lemon
  • 2 tbsp maple syrup
  • 30 g chopped almonds

Directions

  1. Preheat the oven to 350°F (175°C) and line an 8.5-inch x 8.5-inch baking pan with parchment paper.
  2. In a bowl, mix rolled oats, oat flour, salt, cinnamon, and baking powder. Add softened butter and maple syrup, and mix until the mixture becomes crumbly. If desired, use your hands to incorporate the ingredients evenly. Chill the crumble in the fridge while preparing the apples.
  3. Clean the apples, core them, and shred them using a hand grater.
  4. In a separate bowl, combine the grated apples with lemon juice, cinnamon, pumpkin pie spice, and maple syrup. Mix thoroughly to coat the apples with the spice and syrup.
  5. Take ⅔ of the chilled oat crumble mixture and press it evenly into the prepared pan to create a smooth base layer.
  6. Spread the grated apple mixture evenly over the oat base.
  7. Mix the chopped almonds into the remaining oat crumble. Spread this final crumble layer over the apples, pressing gently to form a top layer.
  8. Bake the bars for 50 minutes or until golden brown. Let them cool completely before cutting into bars.

Prep Time: 30 minutes (plus 15 minutes chilling in the fridge)

Baking Time: 50 minutes

Servings: Makes 9 bars

Nutritional Information (Per 1 Bar)

  • Energy: 222 calories
  • Protein: 5.16 g
  • Fat: 8.89 g
  • Carbohydrates: 32.5 g
  • Fiber: 4 g

Storage Tips

  • Store the bars in an airtight container at room temperature for up to 3 days.
  • For longer storage, refrigerate for up to 1 week.
  • These bars can also be frozen for up to 3 months, just thaw them out when you’re ready to enjoy!

Serving Suggestions

  • Enjoy these apple bars as a grab-and-go breakfast, a nutritious snack, or a comforting dessert after dinner.

Additional Information

  • Vegan
  • Gluten-Free Friendly (if using certified gluten-free oats)

 

Rustic Seeds & Oatmeal Bread

Rustic Seeds & Oatmeal Bread

Oct 18, 2024

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Rustic Seeds & Oatmeal Bread

If you miss the hearty texture of rustic multigrain bread but need to follow a gluten-free lifestyle, this recipe is just what you need. Instead of relying on traditional flours, it uses wholesome rolled oats and a variety of nutrient-rich seeds like sunflower, flax, chia, and pumpkin. These ingredients come together to provide not only a lovely texture but also a nutritional powerhouse.

Oats are an excellent source of dietary fiber, particularly beta-glucan, known for its role in regulating blood sugar levels and improving heart health. When combined with seeds rich in healthy fats, vitamins, and minerals, this bread supports digestion, offers long-lasting energy, and promotes overall well-being. The combination of these seeds also contributes to heart health due to their omega-3 fatty acids, making this bread a nourishing addition to any meal.

Why should oats be part of your regular diet? Oats are packed with essential nutrients such as manganese, phosphorus, and magnesium, which are vital for maintaining bone health and metabolic function. Their high fiber content can help improve digestion and keep you full for longer, making them a great option for managing hunger and supporting a balanced diet.

Whether you pair this bread with your favorite cheese, butter, spread, or topping, it’s a versatile choice for any meal, providing both taste and health benefits.

Ingredients:

  • 1 cup (90 g) rolled oats
  • 2 tbsp (16 g) sunflower seeds
  • 2 tbsp (18 g) pumpkin seeds
  • 2 tbsp (12 g) flaxseeds
  • 2 tbsp (18 g) chia seeds
  • 2 tbsp (16 g) sesame seeds
  • ½ tsp salt
  • 1 tbsp (8 g) instant yeast
  • 1 tsp honey
  • 1 ¼ cups (315 ml) lukewarm water
  • 1 tbsp psyllium husk
  • 1 ¼ cups (115 g) oat flour

Directions:

  1. In a large mixing bowl, combine rolled oats, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds, sesame seeds, salt, instant yeast, and honey. Pour in lukewarm water and stir until everything is well mixed.
  2. Cover the bowl and let the mixture proof for 1 hour. The oats and seeds will absorb the liquid, becoming soft and sticky.
  3. Once proofed, add the psyllium husk and gradually incorporate the oat flour, stirring gently until the ingredients are fully combined.
  4. When the dough begins to form, use your hands to shape it into a smooth, sticky ball.
  5. Sprinkle oat flour onto a baking pan and place the dough ball on it. Dust the dough with more oat flour to help shape it further.
  6. Cover the dough with a kitchen towel and let it proof for 30 to 45 minutes. It will rise slightly.
  7. Preheat your oven to 350°F (180°C). Bake the bread for 45 minutes, or until it turns golden brown and has a crispy crust.
  8. Once baked, transfer the bread to a cooling rack and let it cool completely before slicing.

Prep Time: 20 minutes
Proofing Time: 1 hour 45 minutes
Baking Time: 45 minutes
Servings: 10 slices

Nutritional Information (Per Slice):

  • Energy: 128 calories
  • Protein: 5.21 g
  • Fat: 5.21 g
  • Carbohydrates: 16.31 g
  • Fiber: 3.7 g

Storage:

  • Store the bread in an airtight container at room temperature for up to 3 days.
  • If refrigerated, it will last up to 1 week.
  • For longer storage, freeze individual slices for up to 3 months.
  • To enjoy a crispy texture, reheat slices in a toaster.

Special Notes:

  • This recipe is gluten-free and vegan-friendly. Perfect for those looking for a healthy bread alternative without compromising on flavor. ​

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.