Sunflower Seed Cookies

Sunflower Seed Cookies

Aug 21, 2024

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Sunflower Seed Cookies

Indulge in the delightful flavors of our nutritious sunflower seed cookies! Crafted with health-conscious ingredients, these gluten-free treats offer a wholesome twist to your snack time. Each cookie brings together the nutty richness of sunflower seeds with the natural sweetness of maple syrup, creating a snack that’s as satisfying as it is nourishing.

Sunflower seeds, the star ingredient in this recipe, are a powerhouse of nutrients. Packed with vitamin E, healthy fats, and protein, they contribute to heart health, skin vitality, and overall well-being. The seeds also provide a good amount of fiber, which aids in digestion and helps maintain a healthy gut. Including sunflower seeds in your diet can be a simple yet effective way to boost your nutritional intake.

These cookies are not just a treat; they are a wholesome addition to your diet. Whether you’re enjoying them as an afternoon snack or a guilt-free dessert, you’ll appreciate the blend of flavors and the health benefits each bite offers. Make these sunflower seed cookies a regular part of your baking routine to enjoy a delicious and nutritious snack that you can feel good about eating.

Ingredients

  • 1 cup (125 g) raw sunflower seeds
  • 3 tbsp. maple syrup
  • 2 egg whites
  • 30 g of dark chocolate (optional)

Directions

  1. Preheat the oven to 350°F (175°C) and line a baking pan with parchment paper.
  2. Grind raw sunflower seeds into fine flour using a food processor.
  3. Mix sunflower seed flour with maple syrup until well combined.
  4. Whisk egg whites until stiff peaks form.
  5. Gently fold whipped egg whites into the sunflower seed mixture to create a smooth batter.
  6. Spoon batter onto the baking pan, shaping into desired cookie forms.
  7. Optionally, top each cookie with dark chocolate chunks.
  8. Bake for 25 minutes until golden brown and crisp.
  9. Cool on a wire rack before serving.

Prep Time

  • 30 minutes

Baking Time

  • 25 minutes

Servings

  • 10 Cookies

Nutritional Information (Per 1 Cookie)

  • Energy: 110 calories
  • Protein: 3.55 g
  • Fat: 7.73 g
  • Carbohydrates: 7.95 g
  • Fiber: 1.4 g

Storage and Notes

  • Store the cookies in an airtight container at room temperature for up to one week or in the freezer for up to 3 months.
  • Enjoy these gluten-free, rich, and decadent treats as a nutritious snack or a guilt-free dessert option to satisfy your sweet cravings.
Quinoa Stuffed Bell Pepper

Quinoa Stuffed Bell Pepper

Aug 20, 2024

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Quinoa Stuffed Bell Pepper

Quinoa-stuffed peppers are not just a meal; they’re a celebration of wholesome ingredients and vibrant flavors. This recipe combines the hearty texture of quinoa with fresh vegetables and tender tilapia fillets, all nestled within sweet, colorful bell peppers. The result is a dish that’s as visually appealing as it is satisfying, offering a delightful combination of flavors and textures in every bite. Whether you’re cooking for a weeknight dinner or preparing a special meal for guests, these stuffed peppers are sure to impress with their simplicity and taste.

At the heart of this dish is quinoa, a superfood that has become a staple in healthy kitchens around the world. Quinoa is a complete protein, meaning it contains all nine essential amino acids that the body needs but cannot produce on its own. This makes it an excellent source of plant-based protein, especially for those who follow a vegetarian or vegan diet. Additionally, quinoa is rich in fiber, which aids in digestion and helps maintain stable blood sugar levels, making it a smart choice for those looking to manage their weight or support heart health. The nutrient-dense nature of quinoa, combined with its versatility, makes it an ingredient that should find a regular place in your diet.

Including quinoa in your meals is a simple way to elevate the nutritional value of your diet without sacrificing taste or convenience. Its subtle, nutty flavor pairs well with a variety of ingredients, making it a versatile addition to both sweet and savory dishes. In this recipe, quinoa provides a satisfying base that complements the crunch of the vegetables and the delicate flavor of the fish.

By making quinoa-stuffed peppers, you’re not only enjoying a delicious meal but also nourishing your body with ingredients that promote overall well-being and vitality.

Ingredients

Ingredients for the Stuffed Peppers:

  • 3/4 cup (120 g) quinoa (soaked for at least 4 hours or overnight in the fridge)
  • 50 g diced onion
  • 2 garlic cloves
  • 8 g grated fresh ginger
  • 20 g chopped fresh parsley
  • 4 fresh thyme stems
  • 45 g diced green pepper
  • 75 g shredded carrot
  • 80 g shredded cabbage
  • 80 g shredded pumpkin
  • 200 g diced tilapia fish fillet (or other seafood, fish, or meat of your choice)
  • 3 tbsp olive oil
  • 1 tsp salt
  • 1 tsp coriander powder
  • 1 tsp paprika
  • Ground black pepper
  • Juice of half a lemon
  • 3 bell peppers (375 g) of different colors

Ingredients for the Tomato Sauce:

  • 1 cup hot water
  • 1 tbsp tomato paste
  • 1/4 tsp salt
  • 1/4 tsp dried onion
  • 1/4 tsp dried garlic
  • 1 tbsp olive oil

Directions

  1. In a large bowl, mix the quinoa, diced onion, crushed garlic, grated ginger, chopped parsley, thyme, diced green pepper, shredded carrot, cabbage, pumpkin, diced tilapia, olive oil, salt, coriander powder, paprika, black pepper, and lemon juice.
  2. In a small bowl, mix 1 cup of hot water with tomato paste, salt, dried onion, dried garlic, and olive oil. Stir until the sauce is well-blended.
  3. Take the bell peppers of different colors, cut them in half, and remove the seeds.
  4. Place the pepper halves in a baking pan and fill each half with the quinoa mixture.
  5. Pour about 1/6 cup (or 2 tbsp) of the tomato sauce into each stuffed pepper half. The remaining sauce can be poured into the baking pan around the peppers.
  6. Cover the baking pan with aluminum foil and bake at 385°F or 196°C in a preheated oven for approximately one hour or until the peppers are tender and the filling is well-cooked through.
  7. Remove the aluminum foil and parchment paper after 45 minutes of baking and let finish baking uncovered for 15 minutes.
  8. Serve with a drizzle of lemon juice.

Prep Time, Cooking Information, and Servings

  • Servings: 6 servings
  • Prep Time: 40 minutes
  • Cooking Time: 30 minutes

Nutritional Information (Per Serving)

  • Energy: 302 calories
  • Protein: 14.89 g
  • Fat: 17.68 g
  • Carbohydrates: 23.34 g
  • Fiber: 4.7 g

Storage and Recommendations

  • Store any leftover stuffed peppers in an airtight container in the fridge for up to 3 days.
  • These stuffed peppers make for a satisfying meal on their own or pair wonderfully with a side salad for a complete and wholesome dinner.
Peanut Chocolate Clusters

Peanut Chocolate Clusters

Aug 20, 2024

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Peanut Chocolate Clusters

Say goodbye to store-bought peanut clusters and embrace the homemade goodness of this irresistible recipe. These Peanut Chocolate Clusters combine the natural sweetness of dates with the crunchy texture of roasted peanuts, all enveloped in a decadent layer of dark chocolate. These clusters are not only delicious but also offer a satisfying balance of flavors and textures that will make them your new favorite treat.

Peanuts, the star ingredient of this recipe, are more than just a tasty snack. They are packed with essential nutrients, including protein, healthy fats, and a variety of vitamins and minerals such as magnesium and vitamin E. Incorporating peanuts into your diet can help support heart health, maintain healthy blood sugar levels, and provide sustained energy throughout the day. The dark chocolate used in this recipe also adds a rich source of antioxidants, which can contribute to overall health and well-being.

With these Peanut Chocolate Clusters, you’re not just indulging in a sweet treat, you’re also fueling your body with nutrients that support a healthy lifestyle.

Make these clusters a part of your regular snack rotation for a delicious and nutritious boost, whether you need a mid-afternoon pick-me-up or a satisfying dessert after dinner.

Ingredients

  • 1 cup (150 g) soft pitted dates
  • 1 cup (160 g) roasted unsalted peanuts
  • 1/2 cup (80 g) dark chocolate chips
  • A pinch of kosher salt (optional)

Directions

    • In a food processor, blend the soft pitted dates into a smooth paste. This will serve as both a sweetener and binder for the clusters.
    • Transfer the date paste to a mixing bowl and add the roasted unsalted peanuts. Gently combine the ingredients until the peanuts are evenly coated with the date paste.
    • With the mixture, form small, equally-sized clusters by pressing and shaping them with your hands. Aim for bite-sized pieces that are easy to enjoy.
    • Melt the dark chocolate chips using the microwave or a double boiler until they reach a silky-smooth consistency.
    • Coat each peanut-date cluster with the melted chocolate, ensuring they are completely covered.
    • For a perfect flavor balance, sprinkle just a pinch of kosher salt over the clusters to add a touch of saltiness (this step is optional but recommended for contrast).
    • Refrigerate the clusters for at least 1 hour to allow the chocolate to set and the flavors to meld together.
    • Serve and enjoy these delectable homemade peanut clusters as a delightful treat for any occasion. They can be stored for later or shared with friends and family.

Prep Time, Serving, and Storage

  • Prep Time: 20 minutes
  • Set Time: 1 hour in the fridge
  • Servings: Makes about 10 clusters

Nutritional Information (Per 1 Serving)

  • Energy: 184 calories
  • Protein: 4.89 g
  • Fat: 11.41 g
  • Carbohydrates: 18.33 g
  • Fiber: 3.4 g

Storage & Recommendations

  • Storage: Store your peanut clusters in an airtight container in the fridge for up to 1 week or in the freezer for up to 3 months.
  • Serving Suggestion: Serve them as a satisfying snack or share them with friends and family as a delightful homemade treat.
Chickpea Chocolate Flan

Chickpea Chocolate Flan

Aug 20, 2024

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Chickpea Chocolate Flan

Welcome back to the kitchen, where today we’re diving into an exciting, healthy twist on a beloved dessert classic flan! But this isn’t just any flan; this is a Chickpea Chocolate Flan that’s going to blow your mind. It’s creamy, it’s indulgent, and yes, it’s made with chickpeas! If you’re on a vegan diet or simply looking to make healthier dessert choices, this recipe is your golden ticket. The rich chocolate flavor is perfectly balanced by the smooth texture of the flan, making it an irresistible treat that you’d never guess was entirely plant-based.

Chickpeas are not just the star of savory dishes; they’re an incredible ingredient for desserts too. Rich in protein, fiber, and essential nutrients, chickpeas provide a substantial nutritional punch. They’re low in fat, high in fiber, and packed with vitamins and minerals like folate, iron, and magnesium. Incorporating chickpeas into your regular diet can help support heart health, improve digestion, and maintain stable blood sugar levels. So, not only is this flan delicious, but it’s also a dessert you can feel good about indulging in.

Whether you’re serving it at a dinner party or enjoying it as a snack, this Chickpea Chocolate Flan is bound to impress.

Ingredients

  • EXACTLY 1 cup of soaked chickpeas (~½ cup dried chickpeas soaked overnight in the fridge)
  • 3 cups of water
  • A pinch of salt (optional)
  • ¼ cup maple syrup (or any sweetener of your choice)
  • 2 tbsp avocado oil (or other neutral oil of your choice)
  • 3 tbsp of high-quality cocoa powder
  • An extra drizzle of maple syrup for garnish (optional)

Directions:

  1. Begin by soaking half a cup of dried chickpeas overnight in the refrigerator. This is crucial for achieving the right texture. Once soaked, rinse the chickpeas thoroughly and strain well to remove any excess water.
  2. In a blender, combine EXACTLY 1 cup of soaked chickpeas with 3 cups of water and a pinch of salt. Blend until the mixture achieves a silky-smooth consistency.
  3. Next, strain the blended mixture to extract the chickpea milk, which will serve as the creamy, plant-based base for your flan.
  4. Transfer the chickpea milk to a saucepan, then add the maple syrup, avocado oil, and cocoa powder. Stir the ingredients until well combined.
  5. Place the saucepan over low to medium heat and gently heat the mixture until it begins to simmer. Continuously stir the mixture for approximately 10 minutes, allowing it to thicken into a smooth, béchamel-like texture.
  6. Once thickened, pour the mixture into a mold and refrigerate it for at least 3 hours to achieve the desired flan-like consistency.
  7. Before serving, you can dust the flan with cocoa powder and drizzle it with maple syrup if you like a little extra sweetness.

Prep Time: 20 minutes
Cooking Time: 15 minutes
Servings: 6

Nutritional Information (Per Serving):

  • Energy: 144 calories
  • Protein: 3.91 g
  • Fat: 6.03 g
  • Carbohydrates: 20.87 g
  • Fiber: 2.8 g

Storage: Store any leftover flan in an airtight container in the refrigerator for up to 5 days.

Recommendations: This flan is naturally Vegan, Grain-Free, Gluten-Free, and Gelatin-Free, making it suitable for a variety of dietary needs. It’s a luxurious treat perfect for gatherings or a cozy night in. Enjoy this delectable treat as a delightful dessert or indulgent snack, perfect for sharing with friends and family.

Healthy Falafels

Healthy Falafels

Aug 20, 2024

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Healthy Falafels

Experience the deliciousness of this Baked Falafel recipe, a healthier rendition of the classic Middle Eastern favorite. Crispy on the outside, tender on the inside, these falafels are infused with the aromatic goodness of chickpeas, herbs, and spices.

Whether you’re following a plant-based diet or just looking for a nutritious meal option, these falafels make an excellent choice.

Chickpeas are not only rich in protein but also high in fiber, which helps in maintaining digestive health. The herbs and spices add flavor and provide additional health benefits, such as anti-inflammatory properties and a boost to your immune system.

Enjoy these falafels stuffed in freshly homemade pita or naan bread, accompanied by your favorite fresh toppings for a wholesome meal that’s perfect for lunch or dinner.

Ingredients

  • 1 cup dried chickpeas (makes 2 cups soaked chickpeas)
  • 3 tbsp. olive oil
  • 50 g onion
  • 2 garlic cloves
  • 20 g fresh coriander and parsley (combined)
  • 1 tsp. salt
  • 1 tsp. coriander powder
  • 1/2 tsp. cumin
  • 1/2 tbsp. baking powder
  • 1/8 tsp. chili powder

Directions

  1. If using dried chickpeas, soak them in water overnight in the fridge. If using canned chickpeas, drain and rinse them thoroughly with cold water.
  2. In a food processor, combine the soaked or canned chickpeas, olive oil, onion, garlic cloves, fresh coriander and parsley, salt, coriander powder, cumin, baking powder, and chili powder.
  3. Blend the ingredients until you achieve a coarse and sticky paste-like consistency.
  4. Using an espresso spoon, another gadget of your choice, or your hands, shape the mixture into classic falafel round shapes.
  5. Place the formed falafel on a baking sheet lined with parchment paper.
  6. Preheat your oven to 350°F (175°C) and bake the falafel for about 35 minutes, or until they turn golden brown and firm to the touch.
  7. Serve the baked falafel as a sandwich, nestled in freshly baked pita or naan bread. Top with your favorite accompaniments such as lettuce, tomato slices, onion, avocado slices, and finish with a drizzle of tantalizing tahini sauce.

Prep Time

  • 30 mins Prep
  • 35 mins Baking

Nutritional Information (per 1 falafel)

  • Energy: 77 calories
  • Protein: 2.84 g
  • Fat: 3.54 g
  • Carbohydrates: 9.17 g
  • Fiber: 1.8 g

Storage

  • Store your leftover baked falafel in an airtight container in the refrigerator for up to 1 week.

Notes

  • Enjoy with your favorite accompaniments such as lettuce, tomato slices, onion, avocado slices, and finish with a drizzle of tantalizing tahini sauce.