Apple & Oatmeal Cups

Apple & Oatmeal Cups

Aug 26, 2024

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Apple & Oatmeal Cups

If you’re on a diet to lose weight or simply seeking light, nutritious treats, these mini apple oat cups are for you. Crispy and light on the outside, with a fruity and naturally sweet filling, these cups are reminiscent of apple pie but much simpler and healthier. These vegan-friendly treats are perfect for a quick snack or a healthy dessert that everyone will love.

Oats, the primary ingredient in these cups, are a fantastic source of dietary fiber, particularly beta-glucan, which helps to reduce cholesterol levels and improve heart health. Oats are also rich in antioxidants and essential vitamins and minerals like manganese, phosphorus, and magnesium. Including oats in your regular diet can support digestive health, provide sustained energy, and help in weight management. These apple & oatmeal cups are a delicious way to enjoy the numerous health benefits of oats while indulging in a tasty treat.

These apple & oatmeal cups offer a delightful combination of crispy oat crust and sweet apple filling, making them the perfect healthy treat for any time of day. Enjoy the goodness of oats and apples in this easy-to-make, vegan-friendly dessert!

Ingredients

For the Apple Filling:

  • 3 large gala apples (about 400 g), cleaned and cut
  • 2 cinnamon sticks
  • 2 to 3 tbsp. water
  • 2 tbsp. maple syrup
  • 1/2 cup (120 g) applesauce
  • 1/8 tsp. cinnamon powder
  • 1/8 tsp. ginger powder

For the Oat Crust:

  • 1/2 cup (100 g) cottage cheese
  • 3 tbsp. maple syrup
  • 1 ½ cups (135 g) oat flour
  • 1/2 tsp. baking powder

Directions

  1. Peel, core, and chop the apples. Place them in a saucepan with cinnamon sticks, water, and maple syrup, cooking over medium heat.
  2. Once the apples soften slightly, add and mix the applesauce and continue to cook for about 5-8 minutes until tender but not fully cooked.
  3. Stir in cinnamon and ginger powder, then remove from heat and set aside to cool.
  4. For the crust, blend cottage cheese and maple syrup in a bowl until smooth.
  5. Gradually add oat flour and baking powder, stirring until the mixture forms a dough. Knead briefly until smooth.
  6. Let the dough rest for 15 minutes, then roll it out on parchment paper to a ⅛” thickness.
  7. Cut out circles with a biscuit cutter and press them into an oiled muffin tin, forming the base and sides.
  8. Spoon the apple filling into each cup, filling to the top.
  9. Bake at 350°F (180°C) for 30 minutes or until golden brown.

Prep Time

  • 9 Servings
  • 30 mins Prep
  • 15 mins pan Cooking
  • 30 mins Baking

Nutritional Information (Per 1 Serving)

  • Energy: 126 calories
  • Protein: 3.92 g
  • Fat: 1.59 g
  • Carbohydrates: 25.13 g
  • Fiber: 2.3 g

Storage and Recommendations

  • Store the apple oat cups in an airtight container at room temperature for up to 2 days or in the fridge for up to 5 days.
  • These cups can also be frozen for up to 2 months.
  • Serve as a light treat, or pair with a dollop of yogurt or a sprinkle of cinnamon for extra flavor.

 

Gluten-Free Lemon Bars

Gluten-Free Lemon Bars

Aug 26, 2024

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Gluten-Free Lemon Bars

These gluten-free lemon bars are our take on the classic dessert, offering a deliciously simple version with only five ingredients. With a bright, lemony flavor and a soft, melt-in-your-mouth texture, these bars are perfect for anyone looking for an easy, sweet treat. Made with almond flour, fresh lemon juice, and naturally sweetened with maple syrup, they are as wholesome as they are delicious.

Almond flour, the primary ingredient in these lemon bars, is a fantastic alternative to traditional wheat flour, especially for those following a gluten-free diet. Almond flour is not only gluten-free but also rich in vitamin E, magnesium, and heart-healthy monounsaturated fats. Incorporating almond flour into your diet can help regulate blood sugar levels, support heart health, and provide sustained energy without the spike associated with refined carbohydrates. These lemon bars are not just a treat but a nutritious addition to your diet, making them a dessert you can feel good about enjoying.

These gluten-free lemon bars offer a delightful balance of tangy and sweet, with a buttery almond crust that complements the zesty lemon filling. Perfect for any occasion, they’re sure to become a favorite in your gluten-free dessert repertoire!

Ingredients

  • 2 cups (180 g) almond flour
  • 1/4 cup maple syrup (for the crust)
  • 1/2 cup maple syrup (for the lemon batter)
  • 4 large eggs
  • 2 tbsp cornstarch
  • 3 or 4 large lemons (for 1 cup of fresh lemon juice)
  • Zest of 2 lemons (1 for the crust and 1 for the lemon batter)
  • Powdered sugar (optional)

Directions

  1. Preheat the oven to 350°F (180°C) and line an 8” x 8” baking pan with parchment paper.
  2. In a large bowl, combine almond flour, zest of 1 lemon, and maple syrup. Mix until you have a crumbly dough that sticks together. Press this evenly into the bottom of your lined pan.
  3. Bake the crust for 10 minutes, then remove it from the oven and allow it to cool.
  4. For the filling, juice enough lemons to make 1 cup of fresh lemon juice.
  5. In a separate bowl, beat the eggs. Add maple syrup, the fresh lemon juice, zest from another lemon, and whisk together. Gradually mix in the cornstarch until fully incorporated and smooth.
  6. Pour the filling over the cooled crust and bake for another 20-25 minutes until the filling is set and no longer liquid.
  7. Let the bars cool to room temperature, then refrigerate for at least 3 hours. Cut into portions, dust with powdered sugar, and serve.

Prep Time

  • 9 Servings
  • 30 mins Prep
  • 10 mins + 25 mins Baking

Nutritional Information (Per 1 Serving)

  • Energy: 229 calories
  • Protein: 7.13 g
  • Fat: 12.18 g
  • Carbohydrates: 25.56 g
  • Fiber: 2.6 g

Storage and Recommendations

  • Store these lemon bars in an airtight container in the fridge for up to one week.
  • For best results, allow the bars to chill thoroughly before cutting and serving.
  • They can also be frozen for up to two months.

 

Cottage Cheese Savory Muffins

Cottage Cheese Savory Muffins

Aug 25, 2024

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Cottage Cheese Savory Muffins

With their tender texture and savory flavor, these cottage cheese muffins are the perfect addition to your meal planning. Whether you’re aiming to include more protein-rich foods in your diet or simply want a delicious, versatile snack, these muffins have you covered. Ideal for breakfast, lunch, or dinner, they bring a wholesome balance of flavors that are sure to please.

Cottage cheese, the key ingredient in these savory muffins, is a fantastic source of protein, calcium, and essential nutrients. It’s low in fat but high in important nutrients like vitamin B12 and phosphorus, making it an excellent choice for those looking to build muscle, support bone health, or maintain a balanced diet. Including cottage cheese in your regular diet can help you meet your daily protein needs while keeping your meals light and nutritious. These muffins offer an easy and delicious way to enjoy the health benefits of cottage cheese every day.

These savory cottage cheese muffins are not only easy to make but also packed with nutrients that are essential for a healthy diet. Whether you’re serving them as a main dish or a snack, they’re sure to become a favorite in your household!

Ingredients

  • 40 g green onion, chopped
  • 50 g smoked salmon slices, chopped
  • 4 eggs
  • 2 tbsp olive oil
  • 1 cup (200 g) cottage cheese
  • 1/4 tsp salt
  • Black pepper to taste
  • Rosemary leaves or other herbs of choice

Directions

  1. Preheat your oven to 365°F (185°C).
  2. Chop the green onion and smoked salmon slices, then set them aside.
  3. In a mixing bowl, beat the eggs until they are well mixed. Add the cottage cheese, the olive oil, the chopped green onion, and smoked salmon to the egg and cottage cheese mixture.
  4. Season with salt and black pepper to taste.
  5. Stir gently to ensure all the ingredients are evenly mixed.
  6. Pour equal quantities of the mixture into nonstick muffin cups or silicone cups.
  7. Sprinkle the top of each muffin with rosemary leaves or your preferred herbs.
  8. Bake for 20 minutes or until the muffins turn golden brown.
  9. Remove the muffins from the oven and let them cool slightly before serving.
  10. Serve the muffins while they are still warm, accompanied by a side salad and your favorite dipping sauce.

Prep Time

  • 8 Muffins
  • 20 mins Prep
  • 20 mins Baking

Nutritional Information (Per 1 Muffin)

  • Energy: 76 calories
  • Protein: 4.08 g
  • Fat: 5.6 g
  • Carbohydrates: 2.96 g
  • Fiber: 0.8 g

Storage and Recommendations

  • Store any leftover muffins in an airtight container in the fridge for up to 5 days or in the freezer for up to 1 month.
  • These muffins 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.

 

Stuffed Sweet Potato

Stuffed Sweet Potato

Aug 25, 2024

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Stuffed Sweet Potato

If you’re looking for a hearty, flavor-packed meal that’s both nutritious and delicious, this stuffed sweet potato recipe is a must-try! Sweet potatoes, with their naturally sweet flavor and velvety texture, form the perfect base for a savory stuffing made with seasoned ground beef and melted cheddar cheese. Not only is this dish comforting and satisfying, but it’s also incredibly easy to prepare, making it an ideal choice for busy weeknight dinners or a laid-back weekend meal.

Sweet potatoes are the star ingredient here, and they offer a wealth of health benefits that make them worth incorporating into your regular diet. Rich in fiber, vitamins A and C, and antioxidants, sweet potatoes support digestive health, boost your immune system, and promote glowing skin. Their low glycemic index means they provide steady energy without causing a spike in blood sugar levels, making them a great option for everyone, including those watching their blood sugar. Adding sweet potatoes to your diet can be a tasty way to improve your overall health while enjoying delicious meals like this one.

This recipe brings together the natural sweetness of sweet potatoes with the rich, savory flavor of ground beef, creating a meal that’s both comforting and nutritious. Try it out and enjoy the health benefits that come with every delicious bite!

Ingredients

  • 620 g sweet potatoes (or 3 medium-sized sweet potatoes)
  • 300 g ground beef
  • 2 tbsp olive oil
  • 60 g onion
  • 20 g fresh parsley
  • 1 large garlic clove
  • 1/4 cup tomato paste (60 g)
  • 1/4 tsp salt
  • 1/2 tsp coriander powder
  • 1/2 tsp paprika
  • Black pepper (to taste)
  • Water (up to ¼ cup)
  • 60 g cheddar cheese (or your cheese of choice)

Directions

  1. Clean and bake sweet potatoes at 365°F (180°C) for 50-60 minutes or until tender.
  2. Finely chop the onion and parsley.
  3. Cook ground beef in olive oil for 5 minutes or until browned.
  4. Add chopped onion, garlic, and cook briefly.
  5. Stir in tomato paste, salt, coriander, paprika, and black pepper.
  6. Add water and keep cooking for another minute or two until the mixture is done.
  7. Mix in fresh parsley and set aside the ground beef mixture to cool down.
  8. Open baked sweet potatoes, mash the flesh with a fork, and season with salt and black pepper to taste.
  9. Stuff each sweet potato with the ground beef mixture and top with cheese.
  10. Broil at 400°F (200°C) for 5 minutes or until the cheese melts.
  11. Serve warm with a salad.

Prep Time

  • 3 Servings
  • 30 mins Prep
  • 60 mins Baking
  • 5 mins Broiling

Nutritional Information (Per 1 Serving)

  • Energy: 479 calories
  • Protein: 31.74 g
  • Fat: 21.17 g
  • Carbohydrates: 42.63 g
  • Fiber: 5.9 g

Storage and Recommendations

  • Store any leftover stuffed sweet potatoes in an airtight container in the fridge for up to 3 days.
  • These stuffed sweet potatoes are great as a main dish and pair wonderfully with a summer salad.
  • You can customize the stuffing with your favorite herbs and spices for extra flavors.

 

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.