Enjoy a simple yet irresistible treat with these sunflower seed crunches, ready in just minutes using only two ingredients. The natural earthy flavor of sunflower seeds pairs beautifully with the rich sweetness of maple syrup, creating a balanced and crunchy snack. For an extra touch, garnish with a pinch of kosher salt or a drizzle of dark chocolate.

Sunflower seeds are not only tasty but also packed with essential nutrients. They are a great source of vitamin E, which acts as a powerful antioxidant, and are rich in healthy fats that are beneficial for heart health.

The dietary fiber found in sunflower seeds supports digestive health, while their magnesium content helps maintain healthy blood pressure and bone health.

Incorporating sunflower seeds into your diet can be an easy and nutritious way to boost your daily intake of essential nutrients. Whether you’re looking for a quick snack or a topping for yogurt or salads, these sunflower seed crunches are a delightful way to enjoy the benefits of this wholesome seed.

Ingredients

• 1 cup (140 g) sunflower seeds
• 3 tbsp. maple syrup
• 60 g dark chocolate, for drizzling (optional)
• Pinch of kosher salt, for garnish (optional)

Directions

1. Preheat your oven to 350°F (180°C) and line a baking tray with parchment paper.
2. Mix sunflower seeds with maple syrup until well-coated.
3. Spoon tablespoon-sized portions onto the tray, pressing into small rounds.
4. If desired, sprinkle with kosher salt.
5. Bake for 15-20 minutes until golden brown.
6. Cool completely on the tray.
7. If desired, drizzle with melted chocolate.
8. Serve and enjoy.

Prep Time

• 20 mins Prep
• 20 mins Baking

Nutritional Information (Per 1 Crunch)

• Energy: 89 calories
• Protein: 2.52 g
• Fat: 6.54 g
• Carbohydrates: 6.26 g
• Fiber: 1.1 g

Storage

• Store your sunflower seed crunches in an airtight container at room temperature for up to two weeks.

Notes

• These crunches make a great on-the-go snack, a topping for yogurt or salads, or a thoughtful homemade gift.

Indulge in the delightful flavors of these Carrot Cake Muffins, a nutritious twist on the classic recipe. Bursting with fresh carrots, raisins, walnuts, and oats, these muffins offer a delectable taste while providing essential vitamins, antioxidants, and dietary fiber.

Carrots are a star ingredient in these muffins, known for their rich content of beta-carotene, an antioxidant that the body converts into vitamin A. This vitamin is vital for maintaining healthy skin, vision, and a robust immune system. Incorporating carrots into your diet not only supports these essential functions but also adds natural sweetness and moisture to baked goods, making them a healthier alternative to sugar-laden treats.

These muffins are also packed with heart-healthy oats and walnuts. Oats are a great source of soluble fiber, which can help lower cholesterol levels, improve blood sugar control, and promote a healthy gut. Walnuts, on the other hand, are rich in omega-3 fatty acids, which are essential for brain health and reducing inflammation. Together, these ingredients make these Carrot Cake Muffins not just a delicious treat but also a nourishing choice for any time of the day.

Ingredients

For the Muffins part:

• 250 g raw shredded carrots
• 45 g (1/4 cup) dried raisins
• 30 g (1/4 cup) chopped walnuts
• 2 tbsp. coconut oil
• 3 tbsp. maple syrup
• 1 cup old-fashioned rolled oats
• 1/4 tsp pumpkin spice or cinnamon
• A pinch of salt (optional)
• 1/2 tsp baking powder
• 10 g shredded raw carrot (for garnish)
• 7 (10 g) walnut halves (for garnish)

For the whipped cream cheese mixture:

• 100 g cream cheese (dairy or non-dairy)
• 2 tbsp. maple syrup
• 2 to 3 tbsp. milk (dairy or non-dairy)

Directions

1. Preheat your oven to 350°F (175°C). Line a muffin tin with silicone or paper baking cups.
2. In a large bowl, combine shredded carrots, raisins, chopped walnuts, coconut oil, maple syrup, rolled oats, baking powder, pumpkin spice, and a pinch of salt. Mix until all ingredients are well combined.
3. Spoon the muffin mixture into the prepared baking cups, filling each to the top. The batter won’t rise much during baking.
4. Bake the muffins for approximately 30 minutes, or until a toothpick inserted into the center comes out clean.
5. Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
6. In the meantime, prepare the whipped cream cheese mixture by combining cream cheese, maple syrup, and milk in a bowl. Whip until smooth and creamy.
7. To garnish the muffins, top each with a dollop of whipped cream cheese. Sprinkle shredded carrot on top for extra crunch and place a walnut half on each muffin for an elegant finish.
8. Serve the carrot cake muffins fresh and enjoy!

Prep Time

• 30 minutes Prep
• 30 minutes Baking

Nutritional Information (Per 1 Serving):

• Energy: 217 calories
• Protein: 4.63 g
• Fat: 12.77 g
• Carbohydrates: 27.6 g
• Fiber: 3.4 g

Storage

• Store your muffins in an airtight container in the refrigerator for up to 1 week.

Notes

• These muffins pair well with a hot cup of coffee or tea for a delightful treat any time of day. Enjoy for breakfast, as a snack, or dessert!

If you’re on the hunt for a wholesome treat that’s as nutritious as it is delicious, these Walnut & Date Cookie Treats are just what you need! These no-bake cookies are the perfect example of how simple ingredients can be transformed into something truly satisfying. At the heart of this recipe are dates, nature’s candy, known for their natural sweetness and chewy texture. Dates are not only a great source of quick energy, but they also provide a healthy dose of dietary fiber, which aids digestion and helps maintain steady blood sugar levels. Unlike refined sugars, dates offer a variety of essential nutrients like potassium, magnesium, and vitamins, making them an excellent choice for those looking to indulge in something sweet without the guilt.

Paired with the rich, earthy flavor of raw walnuts, these cookies offer a delightful contrast in textures and tastes. Walnuts are a powerhouse of nutrition, loaded with omega-3 fatty acids, which are essential for brain health and reducing inflammation. They’re also packed with antioxidants and vitamins that contribute to heart health and overall well-being. Including walnuts in your diet can support cognitive function, lower bad cholesterol, and even help manage weight, thanks to their protein and fiber content that promotes satiety. By combining walnuts with dates, you’re not just creating a treat that’s delicious; you’re also fueling your body with ingredients that are beneficial for your health in numerous ways.

And let’s not forget the finishing touch: a drizzle of dark chocolate. Known for its rich flavor and health benefits, dark chocolate adds a touch of decadence to these treats without overpowering their natural goodness. Dark chocolate is rich in antioxidants, particularly flavonoids, which can improve heart health by reducing blood pressure and improving blood flow. It’s also a mood booster, thanks to its ability to increase serotonin levels in the brain.

With this combination of dates, walnuts, and dark chocolate, these cookies aren’t just a snack; they’re a perfect blend of nutrition and indulgence, offering a satisfying treat that you can feel good about eating.

Ingredients

• 120 g pitted dates
• 100 g raw walnuts
• 30 g dark chocolate
• 25 g raw walnut halves (optional)

Directions

1. Start by pitting the dates if they aren’t already pitted. Then, place them in a blender or food processor.
2. Blend the pitted dates until they form a sticky, cohesive mass. This step may take a few minutes.
3. Add the raw walnuts to the blended dates. Optionally, add your favorite spices like cinnamon or cardamom, or flavors like vanilla extract or lemon zest if desired (plain works well too).
4. Blend the mixture once more until the walnuts are well incorporated into the date paste, resulting in a sticky dough-like mixture.
5. Take small portions of the mixture and shape them into round cookies. To resemble traditional cookies, create a hole in the center of each one using the back of a measuring tablespoon.
6. Carefully pour some melted dark chocolate into the holes in the center of each cookie. Place a raw walnut half on top of the melted chocolate on each cookie for extra crunch and visual appeal.
7. Arrange the cookies on a tray and place them in the fridge for 1 hour to set.

Prep Time

• 30 mins Prep
• 1 hour in the Fridge

Nutritional Information (Per 1 Serving)

• Energy: 134 calories
• Protein: 2.43 g
• Fat: 9.48 g
• Carbohydrates: 12.09 g
• Fiber: 2.1 g

Storage

• Store your cookies in the fridge for up to 1 week in the fridge or up to 3 months in the freezer.

Notes

• Enjoy these delightful walnut and date cookie treats as a quick, healthy, and tasty snack or dessert.