Banana Oat Cupcakes

Banana Oat Cupcakes

Aug 20, 2024

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Banana Oat Cupcakes

If you’re in the mood for something delicious that’s also packed with wholesome ingredients, these Banana Oat Cupcakes are exactly what you need. Naturally sweetened with ripe bananas and a touch of maple syrup, these cupcakes offer a satisfying way to curb your sweet cravings while providing a boost of nutrition. They’re moist, flavorful, and perfect for any time of the day, whether it’s breakfast, a snack, or a guilt-free dessert.

Bananas are the star ingredient here, and they’re not just for sweetness. Rich in potassium, bananas help maintain healthy blood pressure and heart function. They’re also high in dietary fiber, which aids digestion and helps you feel full longer. Paired with oats, which are a fantastic source of whole grains, these cupcakes offer a dose of complex carbohydrates that provide sustained energy throughout the day. The addition of ground flaxseed (optional) brings in some omega-3 fatty acids, promoting heart health and reducing inflammation.

These Banana Oat Cupcakes are also incredibly versatile. You can enjoy them as a quick breakfast on the go, a wholesome snack, or a light dessert that won’t weigh you down. Plus, they’re vegan and gluten-free, making them a great option for those with dietary restrictions.

Let’s get baking and whip up these tasty, nutritious cupcakes, you’re going to love every bite!

Ingredients:

  • 2 ripe bananas, mashed
  • 1 cup (80 g) old-fashioned rolled oats
  • 2 tbsp. ground flaxseed (optional)
  • 2 tbsp. maple syrup (or honey, or any preferred sweetener)
  • 2 tbsp. coconut oil (or any neutral oil)
  • 30 g walnuts, chopped (optional)
  • ⅛ tsp. cinnamon
  • ½ tsp. baking powder
  • Pinch of salt
  • 60 g banana slices for garnish

Directions:

  1. Preheat your oven to 350°F (175°C) and line a cupcake tray with paper liners.
  2. Start by mashing ripe bananas in a large mixing bowl.
  3. Add to the mashed bananas, rolled oats, ground flaxseed, maple syrup, melted coconut oil, baking powder, cinnamon, and chopped walnuts. Stir the mixture until all ingredients are thoroughly incorporated.
  4. Using an ice cream scooper, divide the batter equally among the cupcake cups, filling each about two-thirds full.
  5. Garnish each cupcake with a slice of banana for additional natural sweetness.
  6. Bake the cupcakes at 350°F (180°C) for approximately 30 minutes or until a toothpick inserted into the center comes out clean.
  7. Once baked to golden perfection, remove the cupcakes from the oven and allow them to cool in the tray for a few minutes.

Prep Time, Baking Information, and Servings:

  • Prep Time: 20 minutes
  • Baking Time: 30 minutes
  • Servings: 6

Nutritional Information (Per Serving):

  • Energy: 204 calories
  • Protein: 4.18 g
  • Fat: 10.33 g
  • Carbohydrates: 26.49 g
  • Fiber: 4 g

Storage and Particular Recommendations:

  • Store your cupcakes in an airtight container at room temperature for up to 3 days or in the fridge for up to 1 week.
  • Enjoy these cupcakes as a delightful breakfast on the go, a wholesome snack during the day, or a guilt-free dessert after a meal. They’re perfect for any occasion and sure to be a hit with everyone!
Sunflower Seed Crackers

Sunflower Seed Crackers

Aug 20, 2024

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Sunflower Seed Crackers

If you’re searching for a healthy and crunchy treat that’s both easy to make and packed with nutrition, these Sunflower Seed Crackers are just what you need. Made with wholesome ingredients like sunflower seeds and old-fashioned rolled oats, these crackers are a fantastic alternative to store-bought varieties, offering a homemade snack that’s as nutritious as it is delicious.

Sunflower seeds are the star of this recipe, and they bring a lot of benefits to the table. They’re rich in healthy fats, particularly polyunsaturated fats, which are great for heart health. They’re also a good source of plant-based protein, making these crackers not only satisfying but also a great way to get in some extra nutrition. Plus, sunflower seeds are loaded with vitamin E, a powerful antioxidant that helps protect your cells from damage, and magnesium, which is essential for muscle and nerve function.

Paired with the fiber-rich oats, these crackers offer a satisfying crunch that’s perfect for snacking any time of the day. They’re also highly customizable, so feel free to add your favorite herbs, spices, or even a sprinkle of cheese to make them your own. Whether you enjoy them on their own or paired with your favorite dips, these Sunflower Crackers are sure to become a staple in your healthy snack rotation.

So, let’s get baking and whip up a batch of these nutritious, homemade crackers!

Ingredients:

  • ½ cup old-fashioned rolled oats
  • ½ cup sunflower seeds
  • ¼ tsp. salt
  • ½ tsp. baking powder
  • 3 tbsp. cold water (add gradually to achieve desired dough consistency)

Directions:

  1. Begin by grinding the rolled oats and sunflower seeds in a food processor until they form a fine flour-like consistency.
  2. Add salt, baking powder, and water to the ground oats and sunflower seeds. Add water all at once or gradually, blending until the mixture starts to come together and forms a dough. Adjust the water quantity as needed to achieve a firm yet pliable dough.
  3. Transfer the dough onto a working surface lined with parchment paper. Roll out the dough into a thin, even layer, aiming for a thickness of about 1/9 inch (2-3 mm) or thicker if you prefer denser crackers.
  4. Preheat your oven to 350°F (175°C).
  5. Use a biscuit cutter to cut circular shapes or other desired shapes of your choice.
  6. Place the dough circles onto a baking sheet lined with parchment paper.
  7. Bake for approximately 15-20 minutes at 350°F or until they turn crisp and golden brown.
  8. Allow the crackers to cool completely on a wire rack. They will continue to harden as they cool.
  9. The crackers are ready to be enjoyed as a healthy and nutritious snack!

Prep Time, Baking Information, and Servings:

  • Prep Time: 30 minutes
  • Baking Time: 15-20 minutes
  • Servings: 20 crackers

Nutritional Information (Per Cracker):

  • Energy: 29 calories
  • Protein: 1.3 g
  • Fat: 2.03 g
  • Carbohydrates: 2.94 g
  • Fiber: 0.8 g

Storage and Particular Recommendations:

  • Store your crackers in an airtight container at room temperature for up to 2 weeks.
  • Experiment by adding herbs, spices, or grated cheese to customize the flavor of your crackers according to your own preference. These crackers are versatile and can be tailored to suit any palate!
Cauliflower Omelet

Cauliflower Omelet

Aug 20, 2024

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Cauliflower Omelet

Good morning! If you’re looking to kickstart your day with a nutritious and satisfying meal, this Cauliflower Omelet is exactly what you need. Combining the rich flavors of eggs and tahini with the wholesome goodness of cauliflower, this omelet is not only delicious but also packed with nutrients that will keep you fueled and energized throughout the day.

Cauliflower is a low-calorie vegetable that’s high in fiber and loaded with vitamins C and K, which are essential for maintaining a healthy immune system and strong bones. When you blend cauliflower into this omelet, you’re adding a boost of nutrients without sacrificing taste or texture. The eggs provide high-quality protein that helps build and repair tissues, while tahini—made from sesame seeds—adds a creamy texture along with a dose of healthy fats and minerals like magnesium and iron.

This omelet is incredibly versatile, so you can easily customize it with your favorite vegetables and herbs for extra flavor and nutrition. It’s perfect for breakfast, but it’s also hearty enough for a light lunch or dinner. Whether you’re sticking to a healthy eating plan or just want a quick and easy meal, this Cauliflower Omelet is sure to become a go-to recipe in your kitchen.

So, let’s get cooking and enjoy this nutritious and flavorful dish!

Ingredients:

  • 2 large eggs
  • 100 g cauliflower florets
  • 1 tbsp. tahini
  • ⅛ tsp. salt
  • Black pepper to taste
  • 20 parsley leaves for garnish (optional)
  • 1 tsp. olive oil to brush onto the pan

Directions:

  1. Wash the cauliflower florets and pat them dry with a paper towel. Break the florets into small pieces for even blending.
  2. Using a hand blender, blend cauliflower florets, eggs, and tahini until smooth and creamy.
  3. Heat a non-stick pan over medium heat and brush it lightly with olive oil or other oil.
  4. Pour approximately a ¼ cup or an ice scoop of batter onto the heated pan, spreading it evenly to form a thin omelet.
  5. Garnish with parsley leaves if desired, and season with black pepper to taste.
  6. Cover the pan and cook the omelet for 1 to 1:30 minutes until the edges begin to lift and the bottom turns lightly golden.
  7. Carefully flip the omelet using a spatula and cook the other side for an additional 1 minute, ensuring both sides are evenly cooked and golden brown.
  8. Serve hot and enjoy as a nutritious breakfast, light lunch, or dinner, accompanied by your favorite side dishes.

Prep Time, Cooking Information, and Servings:

  • Prep Time: 20 minutes
  • Cooking Time: 30 minutes
  • Servings: 9

Nutritional Information (Per Serving):

  • Energy: 69 calories
  • Protein: 4.26 g
  • Fat: 4.94 g
  • Carbohydrates: 2.22 g
  • Fiber: 0.8 g

Storage and Particular Recommendations:

  • Enjoy the cauliflower and tahini omelet fresh off the pan for the best taste and texture. However, if you have leftovers, store them in an airtight container in the fridge for up to 3 days.
  • Experiment with different vegetable combinations to create your own omelet variations! This dish is versatile and can be easily customized to suit your preferences.
Gluten Free Madeleines

Gluten Free Madeleines

Aug 20, 2024

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Gluten Free Madeleines

If you’re a fan of classic madeleines but need to keep things gluten-free, you’re in for a treat with this recipe. These Gluten-Free Madeleines are everything you love about the traditional French pastry, light, fluffy, and buttery, but made with a thoughtful blend of gluten-free ingredients that doesn’t compromise on taste or texture.

What makes these madeleines special is the combination of rice flour and almond flour. Rice flour is a fantastic gluten-free alternative that gives these madeleines their light, airy texture, while almond flour adds a touch of natural sweetness and a dose of healthy fats. Almond flour is also rich in vitamin E, an

antioxidant that supports skin health and boosts your immune system, and it provides a good source of plant-based protein. The addition of yogurt not only keeps these treats moist but also adds a bit of calcium and probiotics, which are great for your digestive health.

These madeleines are perfect for any occasion, whether you’re hosting a tea party, looking for a delightful snack, or simply want a quick homemade treat to pair with your afternoon coffee. They’re incredibly easy to make, and with the option to sprinkle them with sliced almonds or your favorite nuts, you can customize them to your liking.

So, let’s get baking and enjoy these tender, buttery madeleines that are sure to become a new favorite in your gluten-free kitchen!

Ingredients:

  • 1 egg
  • ¼ cup plain yogurt (gluten-free)
  • ¼ cup maple syrup
  • 30 g or 2 tbsp melted butter (or dairy-free alternative)
  • ⅓ cup (45 g) rice flour
  • ⅓ cup (40 g) almond flour
  • ½ tsp. vanilla extract
  • ½ tbsp. baking powder
  • 2 tbsp. (15 g) sliced almonds or other nuts of your choice (optional)

Directions:

  1. Preheat your oven to 350°F (175°C) and generously brush your madeleine pan with butter to prevent sticking.
  2. In a mixing bowl, whisk together the egg, yogurt, maple syrup, and vanilla extract until well combined.
  3. Add the rice flour, almond flour, and baking powder to the wet ingredients, whisking thoroughly until a smooth batter forms.
  4. Pour the melted butter into the batter and continue whisking until fully incorporated.
  5. Allow the batter to rest for 10 minutes, which helps develop the flavor and texture.
  6. Spoon equal portions of the batter into the greased madeleine pan, filling each mold.
  7. Place the pan in the preheated oven and bake for approximately 30 minutes, or until the madeleines turn golden brown and spring back when gently pressed.
  8. Once baked, remove the madeleines from the oven and allow them to cool on a wire rack.

Prep Time, Baking Information, and Servings:

  • Prep Time: 20 minutes
  • Baking Time: 30 minutes
  • Servings: 9

Nutritional Information (Per Serving):

  • Energy: 114 calories
  • Protein: 2.62 g
  • Fat: 6.65 g
  • Carbohydrates: 11.79 g
  • Fiber: 1 g

Storage and Particular Recommendations:

  • Store the gluten-free madeleines in an airtight container at room temperature for up to 1 week for optimal freshness.
  • To enhance their taste, consider serving them with a dusting of powdered sugar or a dollop of whipped cream alongside your favorite hot beverage.
Chickpea Bread

Chickpea Bread

Aug 20, 2024

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Chickpea Bread

Hey there! If you’re looking for a versatile and nutritious bread option that’s gluten-free and packed with protein, this Chickpea Bread is going to be your new go-to recipe. With just a few simple ingredients, you can whip up a loaf that’s perfect for everything from sandwiches to pizza crust or even your morning toast. The best part? It’s not only delicious but also incredibly wholesome, thanks to the goodness of chickpeas.

Chickpeas are soaked overnight to ensure they’re soft and tender, and then blended with eggs, sour cream, and a touch of baking powder to create a bread that’s light, airy, and full of flavor. Whether you’re topping it with your favorite spreads or using it as a base for more elaborate meals, this chickpea bread is sure to become a staple in your kitchen.

So, let’s get baking, you’re going to love how easy and tasty this bread is!

Ingredients:

  • 1 cup (175 g) dried chickpeas
  • 1 cup sour cream (or Greek yogurt, or cottage cheese)
  • 2 eggs
  • 2 tbsp. olive oil
  • ½ tbsp. baking powder
  • ½ tsp. salt
  • ~1 tbsp. sesame seeds for sprinkling on top

Directions:

  1. Soak chickpeas in water overnight.
  2. Rinse the soaked chickpeas thoroughly and ensure they are well-drained. Transfer them to a blender.
  3. Add sour cream, eggs, olive oil, baking powder, and salt to the blender with the chickpeas.
  4. Blend all the ingredients together until a smooth and creamy batter forms.
  5. Line a baking pan (dimensions: 17.25” X 11.4” or 44 cm X 29 cm) with parchment paper. Pour the batter into the prepared pan, spreading it evenly.
  6. Sprinkle sesame seeds or other preferred seeds over the top of the batter.
  7. Preheat the oven to 365°F (185°C). Place the baking pan in the oven and bake for approximately 40 minutes, or until the bread is golden brown on top.
  8. Once baked, remove the chickpea bread from the oven and allow it to cool for a few minutes.
  9. Slice the bread into desired portions and serve warm or at room temperature.

Prep Time, Baking Information, and Servings:

  • Prep Time: 30 minutes
  • Baking Time: 40 minutes
  • Servings: 8

Nutritional Information (Per Serving):

  • Energy: 177 calories
  • Protein: 7.26 g
  • Fat: 9.55 g
  • Carbohydrates: 16.46 g
  • Fiber: 2.8 g

Storage and Particular Recommendations:

  • Store the chickpea bread in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months.
  • Enjoy chickpea bread as a nutritious base for sandwiches, as a pizza crust, or as a hearty breakfast toast topped with your favorite spreads or toppings.