Protein-Rich Oat Bagels

Protein-Rich Oat Bagels

Aug 21, 2024

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Protein-Rich Oat Bagels

If you’re looking for a healthy, protein-packed start to your day, these Protein-Rich Oat Bagels are just the thing! These homemade bagels are a nutritious twist on the traditional breakfast staple, offering a satisfying blend of simplicity and wholesome ingredients. Whether you enjoy them for breakfast or as a midday snack, these bagels are sure to keep you full and energized.

Oats, the star ingredient in these bagels, are known for their impressive nutritional profile. Rich in dietary fiber, they help support healthy digestion and maintain steady blood sugar levels. Oats are also a great source of plant-based protein, which is essential for muscle repair and growth. Additionally, they provide essential vitamins and minerals like manganese, phosphorus, and magnesium, which contribute to overall well-being. Including oats in your regular diet can help support heart health, manage weight, and provide long-lasting energy.

Incorporating these oat bagels into your daily routine is a delicious way to enjoy the health benefits of oats. Whether you top them with your favorite spreads, pair them with fresh veggies, or enjoy them plain, these bagels are a versatile addition to your meal plan. Plus, they’re baked, not boiled, making them an easy and convenient option for busy mornings.

Enjoy these Protein-Rich Oat Bagels as a delightful and healthy addition to your breakfast routine or as a wholesome snack throughout the day!

Ingredients:

  • 1 cup oat flour (made by blending rolled oats)
  • 1 egg
  • 1/2 cup rich and thick yogurt
  • Up to 1/4 cup of milk (added gradually to achieve desired batter consistency)
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • Coconut oil (for greasing the bagel pan)
  • Everything bagel seasoning (for sprinkling on the pan)

Directions:

  1. Preheat your oven to 350°F (180°C).
  2. Prepare the batter: In a mixing bowl, thoroughly blend the egg and yogurt until well combined. Gradually add the oat flour, baking powder, and salt, stirring gently to incorporate.
  3. Adjust the consistency: Slowly add milk, one tablespoon at a time, while stirring, until the batter reaches the desired consistency. The batter should be thick enough to hold its shape but not too stiff.
  4. Prepare the bagel pan: Grease a six-bagel pan with coconut oil or another neutral oil. Sprinkle the pan with everything bagel seasoning for extra flavor.
  5. Fill the pan: Spoon the batter into the prepared bagel pan, distributing it evenly among the six cavities.
  6. Bake the bagels: Place the pan in the preheated oven and bake for 25 to 30 minutes, or until the bagels turn golden brown and are firm to the touch.
  7. Cool and serve: Once baked, remove the bagels from the oven and allow them to cool on a wire rack. Serve the bagels warm or at room temperature with your favorite accompaniments.

Prep Time:20 minutes
Baking Time:25 minutes
Servings: 6

Nutrition Information (Per Serving):

  • Energy: 89 calories
  • Protein: 6.21 g
  • Fat: 2.45 g
  • Carbohydrates: 10.52 g
  • Fiber: 0.9 g

Storage and Recommendations:

  • Storage: Store your bagels in an airtight container at room temperature for 2 days. Alternatively, keep them in the fridge for up to 1 week or freeze for up to 3 months for longer storage.
  • Serving Suggestions: Reheat your bagels when ready to enjoy. They pair well with various toppings like cream cheese, avocado, or smoked salmon.

 

Red Lentil Cupcakes

Red Lentil Cupcakes

Aug 21, 2024

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Red Lentil Cupcakes

Welcome to our kitchen, where we love to innovate with unconventional yet nutritious recipes! These Red Lentil Cupcakes are a testament to our commitment to wholesome and delicious creations. Whether you’re exploring gluten-free options or simply seeking out new healthy treats, these amazing lentil cupcakes are a must-try. Bursting with flavor and packed with nutrition, they’re sure to become a favorite in your baking repertoire.

Red lentils, the star ingredient in this recipe, are not just a staple in savory dishes but are also a fantastic addition to baked goods. These tiny legumes are packed with plant-based protein and are an excellent source of iron, making them a great option for those looking to increase their intake of these vital nutrients. Additionally, red lentils are rich in dietary fiber, which promotes digestive health and helps maintain stable blood sugar levels. Incorporating red lentils into your diet can contribute to overall well-being and provide a satisfying, nutritious boost to your meals.

These Red Lentil Cupcakes are more than just a sweet treat; they’re a powerhouse of nutrition disguised as a dessert. With the natural sweetness of maple syrup and the bright citrus notes from fresh orange zest, these cupcakes offer a unique and delightful flavor profile.

Whether you enjoy them as a wholesome snack, a light dessert, or a delightful addition to your breakfast table, these lentil cupcakes are sure to impress.

Ingredients

  • 1 cup of red lentils (190 g)
  • 2 egg yolks
  • 2 egg whites (whisked until stiff)
  • 1/4 cup of Greek yogurt
  • 1/4 cup orange juice (squeezed from 1 orange)
  • 1/4 cup avocado oil
  • 1/4 cup maple syrup
  • Zest of 1 orange
  • 1/2 tbsp. baking powder
  • 20 g almond slices (for garnish)
  • 1/4 cup orange jam (for glazing, optional; you can use your preferred jam)

Directions

  1. Begin by soaking the red lentils for at least 4 hours or overnight in the fridge. After soaking, rinse and drain them thoroughly. Make sure to eliminate all the rinsing water from the lentils.
  2. In a blender, combine the soaked lentils, egg yolks, Greek yogurt, orange juice, avocado oil, and maple syrup. Blend the ingredients until you achieve a smooth mixture.
  3. Transfer the lentil mixture to a mixing bowl and add the zest of an orange for an extra burst of flavor. Also, add the baking powder and the stiffly beaten egg whites to the bowl.
  4. Gently stir the ingredients until you achieve a light and airy batter consistency.
  5. Pour the batter into silicone cupcake liners, or ensure to use high-quality liners that do not stick, and top each cupcake with almond slices or other nuts of your choice.
  6. Preheat your oven to 365°F (185°C) and bake the cupcakes for approximately 35 minutes or until they turn golden brown.
  7. Once baked, allow the cupcakes to cool on a wire rack.
  8. If desired, glaze the cupcakes with orange jam or your preferred choice of jam.

Prep Time & Baking Information

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

Nutritional Information (Per 1 Serving)

  • Energy: 180 calories
  • Protein: 6.52 g
  • Fat: 8.05 g
  • Carbohydrates: 21.68 g
  • Fiber: 2.4 g

Storage and Recommendations

  • Store your cupcakes in an airtight container at room temperature for up to 2 days. For longer storage, keep them in the fridge for up to a week or in the freezer for up to 3 months.
  • Enjoy these unique cupcakes as a delightful snack, a wholesome dessert, or a delightful addition to your breakfast table.
Pumpkin Mini Cakes

Pumpkin Mini Cakes

Aug 21, 2024

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Pumpkin Mini Cakes

As the autumn leaves start to fall, there’s nothing quite like indulging in a treat that embodies the comforting flavors of the season. These Pumpkin & Oatmeal Mini Cakes are a delightful creation that combines the earthy sweetness of pumpkin with the hearty goodness of oats. Perfectly portioned and rich in flavor, these mini cakes are designed to bring a warm and cozy feeling with every bite. Topped with a luscious homemade maple caramel, they offer a luxurious treat that’s hard to resist.

Pumpkin is the star ingredient in these mini cakes, and for a good reason. Not only does it add a natural sweetness and moist texture, but it also comes packed with nutritional benefits. Pumpkin is rich in vitamins A and C, which are essential for maintaining healthy skin and boosting the immune system, especially during the colder months. Additionally, it’s high in fiber, which aids digestion and helps keep you feeling full and satisfied.

Incorporating pumpkin into your regular diet can contribute to overall well-being. Its antioxidant properties can help protect your body against free radicals, and the beta-carotene found in pumpkin has been linked to reducing the risk of certain cancers. With these mini cakes, you’re not just enjoying a delicious dessert; you’re also treating your body to a nutritious and wholesome ingredient that’s perfect for this time of year.

I hope you enjoy making these delicious Pumpkin & Oatmeal Mini Cakes! If you need any further adjustments or have additional recipes to work on, feel free to ask!

Ingredients

  • 1 cup oat flour
  • 1 egg
  • 1/2 cup pumpkin purée (approximately 250 g fresh pumpkin, steamed and blended)
  • 1/4 cup maple syrup
  • 1/4 cup avocado oil (or any other neutral oil)
  • 1/2 tbsp. baking powder
  • 1/4 tsp. pumpkin spice
  • 15 g pecan halves for garnish (2 halves per mini cake)
  • 1/4 cup homemade maple caramel (optional)
  • A bit of oil for greasing the pan cups

Directions

  1. Preheat the oven to 350°F (175°C) and grease a mini cake pan, lining with parchment paper.
  2. Prepare pumpkin purée if not using store-bought, by steaming and blending fresh pumpkin. Set aside to cool and thicken.
  3. In a mixing bowl, combine the egg, pumpkin purée, maple syrup, and avocado oil, stirring until all ingredients are thoroughly mixed.
  4. Gradually add the oat flour, baking powder, and pumpkin spice to the mixture, stirring until just combined. Be careful not to over-mix.
  5. Fill the cups of your greased and lined baking pan with the batter, and garnish each mini cake with two pecan halves.
  6. Bake in the preheated oven for approximately 30 minutes, or until the cakes turn golden brown.
  7. Once baked, remove the mini cakes from the oven and allow them to cool before serving.
  8. Serve the mini cakes with a drizzle of homemade maple caramel, if desired.

Prep Time: 30 minutes
Baking Time: 30 minutes
Servings: 6 Mini Cakes

Nutritional Information

  • Per 1 Cookie:
    • Energy: 281 calories
    • Protein: 6.18 g
    • Fat: 17.74 g
    • Carbohydrates: 26.75 g
    • Fiber: 1.8 g

Storage

  • Store your mini cakes in an airtight container in the fridge for up to 1 week for optimal freshness.

Notes

  • Enjoy these delightful treats as a breakfast option, a satisfying snack, or a sweet ending to any meal.
  • These mini cakes are naturally gluten-free, making them an ideal treat for those with dietary restrictions.

 

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.