Pumpkin Seed Crunch

Aug 22, 2024

Pumpkin Seed Crunch

If you’re searching for a quick, healthy, and utterly delicious snack, this Pumpkin Seed Crunch is about to become your new favorite treat. With just two simple ingredients, pumpkin seeds and maple syrup, you can create a sweet and satisfying snack that’s ready in no time. The earthy flavor of pumpkin seeds pairs beautifully with the rich sweetness of maple syrup, making this snack both nourishing and indulgent.

Pumpkin seeds are a nutritional powerhouse, packed with protein, fiber, and essential minerals like magnesium and zinc. These tiny seeds are especially beneficial for heart health due to their high content of healthy fats, which help to lower bad cholesterol levels. Magnesium is vital for maintaining healthy bones and regulating muscle and nerve function, while zinc supports immune function and helps in wound healing. Including pumpkin seeds in your diet can also contribute to better sleep, thanks to their high levels of tryptophan, an amino acid that your body converts into serotonin, promoting relaxation and restful sleep.

This Pumpkin Seed Crunch not only satisfies your sweet tooth but also provides a host of health benefits. It’s a perfect snack for any time of day, whether you need a quick energy boost or a sweet finish to your meal. For an extra touch of indulgence, consider drizzling melted white or dark chocolate over the crunches after they’ve cooled.

Ingredients

1 cup (130 g) raw pumpkin seeds
3 tbsp. maple syrup
Pinch of kosher salt (optional)
60 g white or dark chocolate of your choice for garnish (optional)

Directions

Preheat your oven to 350°F (180°C).
In a mixing bowl, combine pumpkin seeds with maple syrup. Add a pinch of kosher salt if desired for added flavor.
Using a fork, stir well to coat each pumpkin seed with maple syrup. You will get a sticky mixture.
Spoon equal amounts of the mixture and transfer to cupcake silicone (to avoid sticking) cups or other good quality cupcake liners of your choice. Press gently with the back of a spoon to distribute the seeds evenly.
Bake in the preheated oven for 15 to 20 minutes, or until the pumpkin seed crunches are golden brown and fragrant to your liking.
Once baked, remove from the oven and allow them to cool completely. This step is crucial for the crunches to hold together.
Optional: Drizzle melted white chocolate over the cooled pumpkin seed crunches for an extra deliciousness and a nice finish.
Serve and enjoy your delightful treat as a healthy and nutritious snack!

Prep Time: 30 minutes
Baking Time: 20 minutes
Servings: 8

Nutritional Information
Per 1 Serving:

Energy: 155 calories
Protein: 3.82 g
Fat: 10.77 g
Carbohydrates: 12.72 g
Fiber: 1.4 g

Storage and Recommendations

Store these crunches in an airtight container in the fridge for up to a week or in the freezer for up to 3 months.
Enjoy these crunches as a quick snack, a dessert, or a topping for yogurt or salads.

Brazilian Nut Treats

Aug 22, 2024

Watch



Brazilian Nut Treats

Indulging in a treat doesn’t always have to mean sacrificing nutrition, and these Brazilian Nut Treats are the perfect example of that balance. With the rich and creamy texture of Brazilian nuts, paired with the natural sweetness of dates and the luxurious taste of dark chocolate, these treats are both satisfying and nourishing. Whether you’re looking for a quick snack, a dessert to share, or a gift to impress, these little bites are sure to hit the spot.

Brazilian nuts are not only delicious but also exceptionally high in selenium, an essential mineral that plays a critical role in many bodily functions. Selenium is known for its antioxidant properties, helping to protect cells from damage, boost immune function, and support thyroid health. In fact, Brazilian nuts are one of the best dietary sources of selenium, making them a great addition to your diet for maintaining overall health. However, because they are so high in selenium, it’s important to consume them in moderation. Including Brazilian nuts in your diet can support cognitive function, prevent oxidative stress, and even reduce the risk of certain chronic diseases.

The combination of Brazilian nuts, dates, and dark chocolate in this recipe not only provides a delicious taste experience but also delivers a range of health benefits. Dates are rich in fiber, supporting digestive health, and offer natural sugars that provide quick energy. Dark chocolate, when consumed in moderation, is packed with antioxidants and can contribute to heart health by improving circulation and lowering blood pressure. Together, these ingredients create a treat that you can feel good about enjoying.

Ingredients

12 Brazilian nuts (45 g)
12 small pitted dates (120 g)
100 g dark chocolate
15 g chocolate of your choice (for optional decoration)

Directions

Take pitted dates and gently open each one to create a pocket.
Place one Brazilian nut inside each date, pressing the date flesh to cover the nut.
Melt dark chocolate using a double boiler or microwave until smooth.
Dip each stuffed date into the melted chocolate, ensuring it is completely covered.
For an extra touch, sprinkle some chocolate curls on top of each coated date.
Place the chocolate-coated dates on a parchment-lined tray. Transfer the tray to the refrigerator and allow the treats to chill for at least 30 minutes or until the chocolate is set.

Prep Time: 20 minutes
Chilling Time: 30 minutes
Servings: 12

Nutritional Information
Per 1 Serving:

Energy: 99 calories
Protein: 1.58 g
Fat: 5.24 g
Carbohydrates: 12.46 g
Fiber: 1.8 g

Storage and Recommendations

Store these treats in an airtight container in the fridge for up to a week or in the freezer for up to 3 months.
Enjoy these treats as a quick snack, a dessert, or even a gift.
Consume with moderation (1 or 2 treats), since Brazilian nuts are very high in selenium.

Green Lentil Loaf Bread

Aug 22, 2024

Watch



Green Lentil Loaf Bread

When you’re in the mood for something wholesome and filling, this Green Lentil Loaf Bread is exactly what you need. Made with the hearty goodness of green lentils and oats, this loaf is not only gluten-free but also packed with flavor and nutrients. The bread has a rich, soft texture, making it the perfect canvas for all your favorite toppings, whether it’s a simple spread of butter or something more indulgent like avocado or cheese. This recipe is ideal for anyone looking to add more plant-based proteins to their diet without sacrificing taste or satisfaction.

Let’s delve into the health benefits of green lentils, the star ingredient in this recipe. Green lentils are a nutritional powerhouse, rich in protein and fiber, which are essential for maintaining a healthy digestive system and keeping you full longer. They are also packed with iron, which is vital for producing energy and transporting oxygen throughout the body. Furthermore, green lentils are a good source of folate, which is particularly important for pregnant women, as it helps in the formation of the neural tube during early pregnancy.

Incorporating green lentils into your diet can also help manage cholesterol levels, as their high fiber content aids in reducing bad cholesterol. Moreover, lentils are low in fat and calories, making them an excellent choice for those looking to maintain or lose weight. With their impressive nutritional profile, it’s clear why green lentils should be a regular part of your diet, and this delicious loaf is a fantastic way to enjoy them.

Ingredients

3/4 cup (150 g) dry green lentils or 2 cups soaked green lentils
1 cup water
1 cup (90 g) oat flour
1 tbsp. instant yeast
1/2 tsp. salt
1 tsp. honey
Butter or oil for greasing your loaf pan
1/4 cup (20 g) rolled oats or other grains and seeds of your choice (optional)

Directions

Begin by soaking dry green lentils in water overnight. After soaking, thoroughly rinse and make sure you strain really well, ensuring all excess water is removed.
Transfer the soaked lentils (yielding approximately 2 cups) to a mixing bowl and add water. Using a hand blender or food processor, blend the lentils until smooth, then transfer to a separate bowl.
If not using store-bought oat flour, blend your rolled oats into a food processor until you get a flour consistency.
Combine the oat flour with the blended lentils, add instant yeast, salt, and honey to aid in yeast activation. Gently stir until all ingredients are mixed, resulting in a sticky mixture.
Brush a 25 X 12.5 cm loaf pan with butter or oil and pour the mixture into the pan. If desired, sprinkle some rolled oats or other seeds of your choice on top for a nicer finish.
Allow the dough to rise in a warm corner for 20 to 30 minutes, then bake in a preheated oven at 350°F (180°C) for 45 minutes.
Once baked, promptly remove the loaf from the pan and let it cool on a cooling rack.

Prep Time: Soaking Overnight, 45 minutes Prep & Proofing
Cooking Time: 45 minutes (Pan Baking)
Servings: 10 slices

Nutritional Information
Per 1 Slice:

Energy: 101 calories
Protein: 5.98 g
Fat: 0.93 g
Carbohydrates: 17.74 g
Fiber: 2.9 g

Storage and Recommendations

Store your green lentil loaf bread in a sealed ziplock bag in the refrigerator for up to 7 days.
Slice into your wholesome, gluten-free lentil bread and enjoy its hearty texture and rich flavor, whether paired with your favorite toppings or simply enjoyed with a spread of homemade butter.

Mushroom Omelet

Aug 22, 2024

Watch



Mushroom Omelet

If you’ve ever found yourself scrambling for a quick, healthy, and satisfying meal, then this Mushroom Omelet is about to become your new go-to recipe. Not only is it incredibly easy to whip up, but it’s also packed with flavor and nutrients that will keep you energized throughout the day. Mushrooms bring a rich, earthy taste to this dish, perfectly complemented by fresh herbs and the delicate creaminess of eggs. Whether you’re making this for breakfast, lunch, or dinner, it’s a dish that never disappoints.

Now, let’s talk about why mushrooms should be a regular part of your diet. Mushrooms are often overlooked, but they are a powerhouse of nutrition. These little fungi are rich in antioxidants, particularly selenium, which is crucial for maintaining a healthy immune system. Selenium helps to protect your body’s cells from damage, reducing inflammation and boosting overall health. Additionally, mushrooms are one of the few natural sources of vitamin D, especially when they’ve been exposed to sunlight. Vitamin D is essential for bone health, aiding in calcium absorption and maintaining proper bone density.

Mushrooms are also low in calories and fat, making them an excellent addition to any diet, especially if you’re watching your weight. They provide a good amount of potassium, which helps regulate blood pressure and supports heart health.

Including mushrooms in your meals can also contribute to lower cholesterol levels, thanks to their high fiber content. In short, mushrooms are a nutritional goldmine, and this omelet is a delicious way to enjoy all the benefits they have to offer.

Ingredients

4 large eggs
240 g mushrooms
80 g onion
25 g parsley
2 tbsp olive oil, plus 1 tbsp before adding the eggs, if desired
1/2 tsp salt
Black pepper to taste
1 large garlic clove (~4 g)

Directions

Begin by preparing the ingredients. Slice the cleaned mushrooms, chop the onion, and parsley for added freshness and flavor.
Heat olive oil in a saucepan or pan over medium-high heat. Add the chopped onion and sauté until soft and slightly browned.
Add sliced mushrooms into the pan along with salt and black pepper. Continue sautéing under medium heat until the mushrooms are tender and slightly browned.
Add the minced garlic to the pan and sauté until all the liquid from the mushrooms evaporates, and the mushrooms develop a rich brown color.
Reduce heat to low, add parsley, and a bit of olive oil if desired. Stir to combine.
Beat the eggs in a bowl and pour over the mushroom mixture. Use a spatula to evenly distribute the eggs over the mushrooms.
Cover the pan and let the omelet cook over low heat for 5 to 7 minutes or until the top is set and cooked through.
Once cooked, transfer the mushroom omelet onto a serving plate.

Prep Time: 15 minutes
Cooking Time: 20 minutes (Pan Cooking)
Servings: 4

Nutritional Information
Per 1 Serving:

Energy: 186 calories
Protein: 8.6 g
Fat: 15.16 g
Carbohydrates: 4.91 g
Fiber: 1.2 g

Storage and Recommendations

Store any leftover omelet in an airtight container in the refrigerator for up to 3 days.
Serve this mushroom omelet with a side salad or whole-grain toast for a complete meal.
For a twist, add cheese or other vegetables like bell peppers or spinach to the egg mixture.

Apple Oat Pancakes

Aug 22, 2024

Watch



Apple Oat Pancakes

Start your day with a burst of wholesome flavor and nutrition with these apple and oatmeal pancakes. Packed with fiber, vitamins, and minerals, these pancakes are the perfect guilt-free breakfast option. They are simple to make and will leave you feeling satisfied and energized throughout the morning.

Oats are the star ingredient in this recipe, and they bring a wealth of nutritional benefits. Rich in dietary fiber, particularly beta-glucan, oats help promote heart health by reducing cholesterol levels.

They also provide a slow-releasing source of energy, keeping you full and focused throughout the day. Oats are a great addition to your regular diet, offering essential vitamins, minerals, and antioxidants that support overall health and well-being.

Incorporating oats into your breakfast routine can also aid in digestion and support weight management by keeping hunger at bay. These apple oat pancakes are not only delicious but also an excellent way to start your day on a healthy note, making them a staple in your morning menu.

Ingredients

1 cup (90 g) rolled oats
2 apples (275 g, cleaned and cut into chunks)
1 tsp baking powder

Directions

Begin by blending the rolled oats into a fine flour texture.
Clean and cut the apples into chunks, then use a hand blender or food processor to reduce them to a smooth purée.
Gradually add the oat flour and baking powder to the apple purée, mixing well to combine.
Add the remaining oat flour and mix again, being careful not to overmix the batter.
Spoon equal amounts of the pancake batter onto a hot nonstick pan, then use a spatula to spread the mixture and shape it into pancake forms.
Cook the pancakes over low-medium heat until the edges start to appear dry, approximately 1 to 2 minutes.
Carefully flip the pancakes and cook for an additional 1 to 2 minutes, or until golden brown and cooked to your liking.
Repeat the process with the remaining batter until all the pancakes are cooked.
Serve with your favorite toppings.

Prep Time:20 minutes
Cooking Time:35 minutes Pan Cooking
Servings: 6 Pancakes

Nutrition (Per 1 Serving)

Energy: 71 calories
Protein: 2.6 g
Fat: 1.08 g
Carbohydrates: 13.39 g
Fiber: 2.2 g
Vegan, Gluten-Free

Notes

Store leftover apple pancakes in the fridge for up to a week. They can also be frozen for up to 3 months.
Serve the pancakes with your favorite toppings. Try cream cheese and your favorite jam for a delightful combination of flavors.