Mung Bean Wraps

Aug 21, 2024

Mung Bean Wraps

Hey everyone! Today, I’m so excited to share a unique and wholesome recipe that has quickly become a staple in my kitchen, Mung Bean Wraps! These gluten-free wraps or tortillas are made entirely out of mung beans, a small but mighty legume that’s been a part of Indian and Asian cuisines for centuries. Not only are these wraps incredibly versatile, but they are also packed with an abundance of health benefits.

So, what makes mung beans so special? For starters, they are a powerhouse of nutrition. Mung beans are high in protein, providing a plant-based protein source that’s perfect for anyone looking to reduce their meat consumption or follow a vegetarian or vegan diet. They are also rich in dietary fiber, which is essential for a healthy digestive system and helps to keep you feeling full and satisfied for longer periods. But that’s not all—mung beans are also loaded with essential vitamins and minerals, including iron, magnesium, potassium, and folate, which support everything from energy production to heart health.

Incorporating mung beans into your diet can be a game-changer. They are low in fat, high in antioxidants, and have been shown to have anti-inflammatory properties. Plus, they are incredibly easy to digest, making them an ideal food for those with sensitive stomachs. Whether you’re looking to add more plant-based proteins to your diet or simply want to enjoy a delicious and nutritious meal, these mung bean wraps are a fantastic choice.

These mung bean wraps are gluten-free, vegan, and packed with plant-based protein, making them a nutritious and delicious addition to any meal. Try them out and let me know how you like to enjoy your wraps!

Let’s get started!

Ingredients

1 cup raw mung beans (205 g)
2 cups water
1/2 tsp salt

Directions

Place the mung beans in a bowl and cover them with water. Soak them overnight in the fridge. This step is crucial as it softens the beans, making them easier to blend and reducing their strong bean taste. If you prefer, you can change the soaking water a few times to dampen the taste further.
Thoroughly rinse the soaked mung beans and strain them extremely well to remove excess water.
In a blender, combine the soaked mung beans, fresh water, and salt. Blend until smooth and creamy. The batter should have a consistency similar to pancake batter.
Optionally, you can add spices and herbs to the batter for added flavor. Popular choices include cumin, turmeric, or fresh herbs like cilantro.
Heat a nonstick pan over medium-low heat and brush it lightly with coconut oil to prevent sticking.
Pour the equivalent of half a cup of batter onto the medium-hot pan and spread it evenly to form a thin layer. The thinner the layer, the crispier the wrap will be.
Cook the wrap under medium-low heat until the top side looks dry, which should take approximately 2 minutes. Flip and cook the other side for another 2 minutes.
You can flip back and forth while pressing gently on the wraps until they puff up slightly, indicating they’re well-cooked and ready.
Once cooked to your liking, place them while warm on top of the other wraps to keep them soft and pliable. They’re now ready to be filled with your favorite ingredients or stored for later use.

Prep Time, Cooking Information, and Servings

Servings: 8 Servings
Prep Time: 15 mins (plus overnight soaking)
Cooking Time: 50 mins Pan Cooking

Nutritional Information

Energy: 89 calories
Protein: 6.11 g
Fat: 0.29 g
Carbohydrates: 16.05 g
Fiber: 4.2 g

Storage and Particular Recommendations

Store your mung bean wraps in a sealed ziplock bag in the refrigerator for up to 7 days or in the freezer for up to 3 months.
These wraps are incredibly versatile. Fill them with your favorite ingredients like grilled vegetables, beans, chicken, or tofu.
You can also use them as a base for a quick pizza or as a substitute for traditional tortillas in tacos or burritos.

Peanut Macarons

Aug 21, 2024

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Peanut Macarons

Get ready to indulge in a delightful treat that combines the classic flavors of peanuts with the chewy texture of French macarons, without any of the fuss! These Peanut Macarons are perfect for when you’re craving something sweet but want to keep it simple and quick. With just three main ingredients and a super speedy 10-minute prep time, these biscuits are a great go-to recipe for satisfying your sweet tooth.

Imagine the rich, nutty aroma filling your kitchen as these little delights bake to perfection. The natural sweetness of peanuts pairs beautifully with a hint of orange zest, creating a cookie that’s both flavorful and fragrant. Whether you’re looking to whip up a quick snack for yourself or share a batch with friends, these Peanut Macarons are sure to impress with their simplicity and deliciousness.

These biscuits are not just tasty but also versatile. Enjoy them as a quick afternoon snack, a delightful addition to your lunchbox, or even as a guilt-free dessert. Their chewy texture, combined with the crunchy peanut topping, makes each bite a little piece of heaven.

Ingredients

1/2 cup (100 g) organic brown sugar or a carb-free sweetener of your choice
1 1/2 cups (200 g) raw peanuts
2 egg whites
Zest of one orange (optional; you can use vanilla, lemon zest, or other spices you may prefer)
2 tbsp chopped raw peanuts (for garnish, optional)

Directions

Preheat your oven to 350°F (175°C).
Roast the raw peanuts at 350°F for 10 minutes. This reduces their moisture content and makes them easier to blend.
In a food processor, blend the brown sugar until it reaches a powdered consistency.
Add the roasted peanuts to the food processor and blend until they reach a powdered, almost liquid consistency.
During the blending process, add the orange zest (or your preferred flavoring).
Gradually add the egg whites, one at a time, blending until a sticky dough forms.
Transfer the dough to a mixing bowl and let it rest for about 15 minutes.
Line a baking pan with parchment paper.
Spoon equal portions of the sticky dough onto the lined baking pan. The portions will naturally form round biscuit shapes.
If desired, sprinkle some chopped raw peanuts on top for a nice finishing touch.
Bake in the preheated oven for 18 to 20 minutes, or until the biscuits are lightly browned.
Let the biscuits cool before enjoying their simplicity and deliciousness.

Yields: 10 Servings

Prep Time: 30 minutes

Cooking Time: 20 minutes

Nutritional Information

Per 1 Macaron

Energy: 142 calories
Protein: 5.07 g
Fat: 9.11 g
Carbohydrates: 12.11 g
Fiber: 1.5 g

Notes

Store the peanut biscuits in an airtight container at room temperature for up to a week or in the fridge for up to 1 month.
Experiment with different flavorings like vanilla or lemon zest for variety.

Savoury Granola

Aug 21, 2024

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Savoury Granola

Elevate your meals by adding this wonderful savory and spicy granola creation. Whether on cottage cheese for breakfast, on a hot winter soup, or for enhancing the crunch of a vibrant salad, this nutrition-packed granola adds a burst of flavor and texture to your dishes. You will fall in love with this amazing creation.

Granola is typically associated with sweet flavors, but this savory version is a delightful twist that brings together the rich, earthy tastes of nuts and oats with a hint of spice. Oats, the primary ingredient, are a whole grain that’s rich in dietary fiber, especially beta-glucan, which is known to lower cholesterol levels and improve heart health. Nuts like walnuts and almonds add a satisfying crunch and are packed with healthy fats, protein, and antioxidants. This combination not only adds a delightful texture to your dishes but also provides essential nutrients that make this granola a healthy addition to your diet.

Whether you’re looking to add some crunch to your soups and salads or simply want a nutritious snack, this Savory Granola is a versatile choice that you can enjoy in various ways.

This Savory Granola is not just a topping but a versatile ingredient that can enhance the flavor and nutrition of many dishes. Whether for breakfast, lunch, or dinner, it’s a delightful way to add some extra texture and taste to your meals. Enjoy!

Ingredients

1/3 cup raw walnuts (50 g)
1/3 cup raw pecans (35 g)
1/4 cup raw Brazilian nuts (25 g)
1/4 cup raw almonds (25 g)
50 g Parmesan cheese, grated
1 1/2 cups rolled oats (120 g)
1/2 tsp onion powder
1/2 tsp garlic powder
1/8 tsp chili powder
1/8 tsp Himalayan salt

Directions

Chop the walnuts, pecans, Brazilian nuts, and almonds finely.
Grate the Parmesan cheese and set aside.
Heat a pan over medium heat. Add the chopped almonds and Brazilian nuts. Roast for 5 to 7 minutes, stirring frequently with a spatula to ensure even toasting.
Add the chopped walnuts, pecans, and rolled oats to the pan. Continue roasting and stirring for an additional 5 to 7 minutes.
Reduce the heat to low. Add onion powder, garlic powder, chili powder, and Himalayan salt. Stir quickly to evenly distribute the seasonings.
Under low heat, add the grated Parmesan cheese. Mix swiftly to help the melting cheese form clusters with the nuts and oats. This process should take 1 to 2 minutes maximum.
Transfer the mixture to a flat surface to cool. Allow it to cool completely to finish holding together.

Yields: 10 Servings

Prep Time: 30 minutes

Cooking Time: 20 minutes

Nutritional Information

Per 1 Serving:
Energy: 157 calories
Protein: 5.44 g
Fat: 10.96 g
Carbohydrates: 10.9 g
Fiber: 2.4 g

Storage

Store the granola in an airtight container at room temperature for up to 2 weeks or in the fridge for up to 1 month.
Customize your granola by using any nuts and seeds you prefer or have on hand. Enjoy with cottage cheese, soups, or salads for added crunch and flavor.

Spinach & Feta Cheese Frittata

Aug 21, 2024

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Spinach & Feta Cheese Frittata

This spinach and feta cheese frittata is a quick, easy, and delicious masterpiece that effortlessly combines nutrition and flavor. Perfect for breakfast or a swift dinner, this recipe is an excellent choice for you and your loved ones.

Spinach is the star of this recipe, packed with nutrients like iron, calcium, and vitamins A and C. It’s a fantastic leafy green that supports bone health, boosts the immune system, and provides antioxidants to protect your cells from damage. Paired with feta cheese, which offers a tangy richness and a good source of protein and calcium, this frittata is both nourishing and flavorful.

Whether you’re looking for a nutritious meal to start your day or a satisfying dish for dinner, this Spinach & Feta Cheese Frittata is sure to please. It’s not only delicious but also packed with essential nutrients that make it a healthy choice for any time of the day.

This Spinach & Feta Cheese Frittata is a wonderful way to enjoy the nutritious benefits of spinach and the rich, savory flavor of feta cheese. It’s perfect for any meal of the day and sure to become a favorite in your household. Enjoy!