Zucchini Savory Muffins

Zucchini Savory Muffins

Aug 22, 2024

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Zucchini Savory Muffins

With their tender texture and savory taste, these Zucchini and Carrot Muffins are sure to become a favorite in your household for both kids and adults alike! Whether enjoyed for breakfast, lunch, or dinner, they offer a wholesome and delicious way to incorporate more vegetables into your diet. These muffins are not only packed with the goodness of zucchini and carrots but also contain fresh thyme and ricotta cheese, making them flavorful and nutritious.

Zucchini is low in calories but rich in essential nutrients like vitamin C, potassium, and antioxidants, all of which contribute to better heart health and immune function. Carrots add a delightful sweetness to these muffins and are an excellent source of beta-carotene, which is vital for maintaining healthy skin and vision. Combined with the protein-rich eggs and creamy ricotta, these muffins are a great way to start your day or enjoy as a snack.

Try them with the suggested avocado sauce or experiment with your own favorite dipping options for an added layer of flavor. These muffins are also a great option to prepare ahead of time, making them a convenient and healthy choice for busy mornings or quick meals.

Ingredients

  • 1 large zucchini (~335 g)
  • 1 large carrot (~125 g)
  • 1 green onion (~25 g)
  • 3 eggs
  • 100 g ricotta cheese
  • 2 tbsp olive oil
  • 4 or 5 stems of fresh thyme
  • 1/2 tsp salt
  • Black pepper to taste

Directions

  1. Clean and shred the large zucchini and carrot into a large bowl. Add salt, mix well, and let sit for 10 minutes.
  2. Meanwhile, chop the green onion and separate egg yolks from whites of three eggs. Whisk egg whites until stiff peaks form, then set aside.
  3. After 10 minutes, squeeze out excess water from shredded veggies and transfer to a mixing bowl.
  4. To the shredded veggies, add chopped green onion, egg yolks, fresh thyme, olive oil, ricotta cheese, and black pepper. Thoroughly combine.
  5. Gradually fold in whipped egg whites until fully incorporated.
  6. Pour equal portions of mixture into muffin cups and bake in a preheated oven at 365°F (185°C) for approximately 35 minutes or until golden brown.
  7. Remove muffins from cups immediately to prevent moisture.
  8. Serve warm or cold with preferred dipping sauce, such as freshly made avocado sauce.

Prep Time: 30 minutes
Baking Time: 35 minutes
Servings: 10

Nutritional Information
Per 1 Serving:

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

Storage and Recommendations

  • Store leftover muffins in an airtight container in the refrigerator for up to 5 days. Reheat briefly in the oven or microwave before serving for best taste and texture.
  • Enjoy these zucchini and carrot muffins as a nutritious breakfast, snack, or side dish alongside soups and salads.
Reese’s Treats

Reese’s Treats

Aug 22, 2024

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Reese's Treats

Indulge in these homemade Reese’s treats, a perfect way to satisfy your sweet cravings with a wholesome touch. Made with creamy peanut butter and rich dark chocolate, these delightful creations are not only delicious but also offer a healthier twist on the classic favorite. Whether you’re enjoying them as a personal treat or sharing them with loved ones, these Reese’s treats are bound to be a hit!

Peanut butter is the star ingredient in this recipe, offering a good source of protein and healthy fats that help keep you satisfied. It’s also rich in essential vitamins and minerals, including vitamin E, magnesium, and potassium, which are important for heart health, muscle function, and maintaining healthy skin. Dark chocolate, known for its high antioxidant content, not only adds a rich, indulgent flavor but also provides health benefits, such as improving heart health and reducing inflammation. Together, these ingredients create a treat that’s both satisfying and better for you than store-bought alternatives.

These treats are easy to make and store, making them perfect for meal prepping or for having a ready-to-go snack on hand. Enjoy them chilled for a refreshing dessert or snack that’s perfect for any occasion.

Ingredients

  • 1 cup or 230 g creamy peanut butter (made with only peanuts)
  • 1/3 cup maple syrup or honey or other sweetener of your choice
  • 120 g dark chocolate
  • 1 tsp coconut oil (or other oil of choice)
  • Mini cupcake liners

Directions

  1. Melt dark chocolate with coconut oil for a smooth texture. Let it cool.
  2. In a mixing bowl, vigorously stir together creamy peanut butter and maple syrup until well combined and smooth. Place the mixture in the refrigerator to chill for easier handling later.
  3. Prepare mini cupcake liners and fill each with approximately 1/2 teaspoon of the melted dark chocolate. Rotate the liners to ensure even coating of the interior surfaces with a thin layer of chocolate. Place in the fridge for at least 30 minutes to set.
  4. Once the chocolate has set, fill each with approximately 1 teaspoon of the chilled peanut butter and maple syrup mixture. Gently press to evenly distribute the mixture within the chocolate mold.
  5. Pour over additional melted chocolate to create a top chocolate layer, ensuring complete coverage of the peanut filling. This step gives the treats their characteristic Reese’s shape.
  6. Return the filled liners to the fridge for another 30 minutes to allow the chocolate to set completely.

Prep Time: 30 minutes
Chilling Time: 30 X 2 minutes
Servings: 17

Nutritional Information
Per 1 Serving:

  • Energy: 141 calories
  • Protein: 3.56 g
  • Fat: 10.23 g
  • Carbohydrates: 10.36 g
  • Fiber: 1.4 g

Storage and Recommendations

  • Store the homemade Reese’s treats in an airtight container in the refrigerator for up to one week or in the freezer for up to 3 months.
  • Serve chilled as a delightful dessert or snack, perfect for any occasion.
Chickpea Apple Pie

Chickpea Apple Pie

Aug 22, 2024

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Chickpea Apple Pie

Introducing our innovative and delectable Chickpea Apple Pie, a vegan and gluten-free dessert that combines the wholesome goodness of chickpeas and fresh apples. This pie is not only delicious but also packed with nutrients, making it a dessert you can feel good about indulging in. Chickpeas, a key ingredient in this recipe, are an excellent source of plant-based protein and fiber, both of which support digestive health and help you feel full longer. They also contain important vitamins and minerals, including iron, magnesium, and folate, making them a valuable addition to any diet.

Paired with the natural sweetness and tartness of apples, which are rich in dietary fiber and vitamin C, this pie becomes a nutritious treat that’s perfect for any occasion.

The creamy coconut milk or cream adds a rich, velvety texture, while the touch of vanilla and maple syrup enhances the flavors, making each bite a delightful experience. Whether you serve it as is or pair it with your favorite dairy-free ice cream, this Chickpea Apple Pie is sure to be a hit with family and friends.

This pie is not just about satisfying your sweet tooth; it’s about nourishing your body with wholesome ingredients that are both delicious and beneficial to your health. So go ahead, enjoy this guilt-free treat that’s as nourishing as it is tasty!

Ingredients

  • 1/2 cup (100 g) raw dried chickpeas
  • 250 g apples (1 1/2 large-sized apples)
  • 400 ml (1 can) coconut milk or cream
  • 1/4 cup maple syrup or your sweetener of choice
  • 1 tsp vanilla extract
  • 2 tbsp coconut oil or your oil of choice
  • Extra apple slices for decoration (~150 g, optional)

Directions

  1. Begin by soaking raw dried chickpeas overnight. Rinse them thoroughly the next day, ensuring all the soaking water is strained out. Set aside.
  2. Clean and cut the apples into large chunks.
  3. Transfer the rinsed soaked chickpeas and the apple chunks into a blender.
  4. Add coconut milk or cream, maple syrup, and vanilla extract to the blender.
  5. Blend the ingredients until you achieve a creamy and smooth consistency.
  6. Add coconut oil into the mixture and blend briefly to ensure even distribution.
  7. Brush a circular baking pan with oil and line it with parchment paper.
  8. Pour the creamy batter into the prepared baking pan.
  9. Insert extra apple slices into the batter to create a traditional apple pie design.
  10. Bake in a preheated oven at 350°F (175°C) for 1 hour.
  11. Allow the pie to cool completely before transferring it to the refrigerator for 3 to 4 hours, or until it achieves a hardened texture reminiscent of an egg pie.

Prep Time: Soaking Overnight, 20 minutes Prep
Baking Time: 1 hour
Servings: 6

Nutritional Information
Per 1 Serving:

  • Energy: 357 calories
  • Protein: 5.42 g
  • Fat: 24.73 g
  • Carbohydrates: 33.02 g
  • Fiber: 5.4 g

Storage and Recommendations

  • Store any leftover pie in an airtight container in the refrigerator. It will keep well for up to a week.
  • Enjoy your delectable creation as is, or pair it with your favorite vegan ice cream for an extra indulgent treat!
Sardine Salad

Sardine Salad

Aug 22, 2024

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Sardine Salad

Bursting with fresh vegetables and the wholesome goodness of canned sardines, this Mediterranean-inspired Sardine Salad is a delicious and nutrient-packed meal that’s perfect for any time of the day. Sardines are often overlooked, but they are a powerhouse of nutrition, offering a rich source of protein, omega-3 fatty acids, vitamins, and minerals. These small fish are particularly high in calcium and vitamin D, both of which are essential for bone health. Omega-3 fatty acids are known for their anti-inflammatory properties and heart health benefits, making sardines a smart choice for those looking to boost their overall well-being.

Canned sardines are not only affordable but also incredibly versatile. They pair beautifully with the crisp freshness of vegetables, creating a salad that’s both satisfying and healthy. This recipe transforms simple ingredients into a flavorful dish that can be served as a light lunch or dinner. The addition of homemade taco shells made from your choice of tortillas adds a delightful crunch and makes this salad even more enjoyable.

Whether you’re looking to improve your heart health, boost your intake of omega-3s, or simply enjoy a tasty and nutritious meal, this Sardine Salad has you covered. It’s a quick and easy way to incorporate more nutrient-dense foods into your diet without sacrificing flavor.

Ingredients

  • 4 tortillas of your choice (we used our homemade gluten-free tortillas made from mung beans)
  • 1 can of sardines in oil
  • 270 g tomato
  • 65 g onion
  • 90 g cucumber
  • 40 g red pepper
  • 40 g yellow pepper
  • 1/2 tsp salt
  • Ground pepper to taste
  • 1 tbsp apple cider vinegar
  • 2 tbsp oil from the canned sardines

Directions

  1. Preheat your oven to 350°F (175°C).
  2. Take the small-sized tortilla circles and place each one between two upside-down muffin cups on a baking tray. This will help shape them into taco shells.
  3. Bake the tortilla shells in the preheated oven for 10 to 15 minutes or until they become crispy and golden brown. Once done, set them aside to cool.
  4. In a mixing bowl, combine the diced tomato, onion, cucumber, red pepper, and yellow pepper.
  5. Season the diced vegetables with salt, ground pepper, apple cider vinegar, and the oil from the canned sardines. Stir well to ensure all the ingredients are evenly coated.
  6. Fill each crispy taco shell with a generous portion of the mixed salad.
  7. Top each salad-filled taco shell with a flavorful canned sardine.
  8. Arrange the prepared tacos on a serving plate and serve immediately to enjoy the fresh flavors and nutritional benefits.

Prep Time: 20 minutes
Baking Time: 15 minutes
Servings: 4

Nutritional Information
Per 1 Serving:

  • Energy: 111 calories
  • Protein: 8.37 g
  • Fat: 3.24 g
  • Carbohydrates: 13.11 g
  • Fiber: 2.2 g

Storage and Recommendations

  • The salad mixture can be stored in an airtight container in the refrigerator for up to 2 days. However, it’s best enjoyed fresh to maintain the crispness of the vegetables.
  • If you enjoy a bit of heat, add some diced jalapeños or a pinch of red pepper flakes to the salad mixture.
Zucchini Flatbreads

Zucchini Flatbreads

Aug 22, 2024

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Zucchini Flatbreads

Start your day right with these nutritious and delicious Zucchini Flatbreads, the perfect guilt-free option for breakfast or a light snack. Made with wholesome ingredients like zucchini and oatmeal, these flatbreads are rich in fiber, vitamins, and minerals, ensuring you get a healthy boost with every bite. The combination of zucchini and oats creates a soft, tender flatbread that is incredibly versatile. Whether you’re filling them with eggs for breakfast, layering on some avocado and fresh veggies for lunch, or enjoying them with your favorite cheese, these flatbreads are as delicious as they are nutritious.

Zucchini, the star ingredient in this recipe, is low in calories but high in beneficial nutrients. It is packed with vitamins A and C, which are essential for immune function, skin health, and eye health. Zucchini also contains a good amount of potassium, which helps regulate blood pressure and maintain heart health. Moreover, the fiber content in zucchini promotes healthy digestion and can help keep you feeling full longer. Paired with oats, which are known for their heart-healthy benefits and high fiber content, these flatbreads make a wonderful addition to your daily diet.

These Zucchini Flatbreads are not only easy to make but also provide a nutritious base for a variety of fillings, making them an excellent choice for those looking to eat healthily without compromising on taste.

Ingredients

  • 1 cup (80 g) rolled oats
  • 1 large zucchini (250 g, cleaned and cut into chunks)
  • 1 tsp baking powder (optional)

Directions

  1. Begin by blending the rolled oats into a fine flour texture using a blender or food processor. Or, use store-bought oat flour.
  2. Clean and cut the zucchini into chunks.
  3. Use a hand blender or food processor to mash the zucchini into a smooth purée.
  4. In a mixing bowl, add a portion of the oat flour and baking powder to the zucchini purée and mix gently to combine.
  5. Add the remaining oat flour and mix again, ensuring not to overmix the batter.
  6. Heat a nonstick pan over low-medium heat.
  7. Spoon 1/3 of the batter onto the hot pan and use a spatula to spread the mixture, flattening it to a large-sized flatbread with a thickness of about 2 to 3 mm.
  8. Cook the flatbread until the edges start to appear dry, approximately 2 minutes.
  9. Carefully flip the flatbread and cook for an additional 1 or 2 minutes, or until golden brown and cooked to your liking.
  10. Repeat the process with the remaining batter until all the flatbreads are cooked.

Prep Time: 15 minutes
Cooking Time: 20 minutes in the fridge
Servings: 3

Nutritional Information
Per 1 Serving:

  • Energy: 120 calories
  • Protein: 5.51 g
  • Fat: 2.11 g
  • Carbohydrates: 21.05 g
  • Fiber: 3.7 g

Storage and Recommendations

  • Store these flatbreads in an airtight container in the fridge for up to a week or in the freezer for up to 3 months.
  • Enjoy these nutritious and delicious zucchini and oatmeal flatbreads as a versatile base for a variety of breakfast or snack options.