Applesauce Pancakes

Aug 19, 2024

Applesauce Pancakes

These light, fluffy, and naturally sweet pancakes are a perfect choice for those looking for a diet-friendly recipe or sticking to a healthy eating plan without compromising on taste. The recipe combines mainly three wholesome ingredients—oat flour, eggs, and homemade applesauce—for an absolutely amazing and naturally sweet taste.

Homemade applesauce provides a natural and fruity source of sweetness, eliminating the need for added sugars. Paired with oat flour, which is prepared from rolled oats, these pancakes are rich in fiber, protein, and other important nutrients. Oat flour offers the benefits of whole grains, helping to support heart health and maintain steady energy levels throughout the day.

These Applesauce Pancakes are a fantastic way to enjoy a healthy and delicious breakfast. With their natural sweetness and satisfying texture, they’re sure to become a favorite in your morning routine!

Ingredients

1 ¼ cups (100 g) oat flour (by blending rolled oats)
1 egg
½ cup homemade applesauce (If needed, add 1 or 2 tbsp. of applesauce to get the right batter thickness)
½ tbsp. baking powder
½ tsp. vanilla extract

Directions

In a mixing bowl, combine oat flour, egg, homemade applesauce, baking powder, and vanilla extract. Stir until well combined. If the batter is too thick, add 1 or 2 tablespoons of applesauce to achieve the desired consistency.
Preheat a non-stick pan over medium heat. Lightly grease the surface with a fraction of oil.
Pour about ¼ cup of batter onto the heated griddle for each pancake. Cook until bubbles form on the surface of the pancake and the edges begin to look set, about 2-3 minutes.
Carefully flip the pancakes with a spatula and cook for an additional 1-2 minutes, or until golden brown and cooked through.
Serve warm, optionally top with your favorite toppings such as fresh fruit, yogurt, honey, or maple syrup.

Prep Time and Servings

Makes: 5 Servings
Prep Time: 15 minutes
Pan Cooking Time: 30 minutes

Nutritional Information (Per 1 Serving)

Energy: 105 calories
Protein: 4.68 g
Fat: 2.36 g
Carbohydrates: 16.83 g
Fiber: 2.4 g

Storage and Recommendations

Store any leftover pancakes in an airtight container in the refrigerator for up to 3 days. Reheat before serving if desired.
For the toppings, you can keep it calorie-wise by using applesauce and cinnamon like here, or serve with your favorite toppings!

Tuna Spring Roll

Aug 19, 2024

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Tuna Spring Roll

Whether you’re on a weight loss journey or seeking filling, healthy, and low-calorie recipe ideas, these seasoned canned tuna and veggie spring rolls are the perfect inspiration. These rolls are not only light and satisfying but also packed with protein and essential nutrients, making them ideal for a healthy lunch or dinner.

Tuna is the star ingredient in these spring rolls, providing a rich source of lean protein, omega-3 fatty acids, and vital vitamins and minerals such as vitamin D and selenium. Choosing water-packed canned tuna keeps the calorie count low, making it an excellent option for those looking to maintain a balanced diet while enjoying delicious meals. Paired with fresh vegetables and wrapped in rice paper, these spring rolls are a perfect combination of flavor and nutrition.

These spring rolls are versatile and can be enjoyed as a light meal or snack, especially during the warmer months of spring and summer. They’re not only delicious but also easy to customize with your favorite vegetables and seasonings.

These Tuna Spring Rolls are a delicious and healthy way to enjoy a light meal packed with protein and fresh vegetables. Perfect for spring and summer, they are sure to become a favorite in your meal rotation!

Ingredients

For the Tuna Part:

2 canned tuna (drained, 240 g) in water
¼ cup 14% fat sour cream
1 tbsp. olive oil
35 g pickles
¼ tsp. salt
¼ tsp. garlic powder
¼ tsp. onion powder
½ tsp. Tabasco sauce
Black pepper to taste

For the Rolls Part:

6 Vietnamese rice papers
100 g red and orange pepper
12 leaves or 105 g lettuce
50 g sliced carrots
40 g green onion

For the Dipping Sauce:

⅓ cup water
2 tbsp. fish sauce
2 tbsp. rice vinegar
1 tbsp. maple syrup
30 g shredded carrots
1 minced garlic clove
½ tsp. chili flakes

Directions

In a bowl, combine drained canned tuna, sour cream, olive oil, diced pickles, garlic powder, onion powder, Tabasco sauce, salt, and black pepper. Mix well and set aside.
Thinly slice carrots, onion, and orange pepper. Clean and drain lettuce leaves.
In a small bowl, mix water, fish sauce, rice vinegar, maple syrup, shredded carrots, minced garlic clove, and chili flakes. Set the dipping sauce aside to infuse the flavors.
Dip one spring roll rice paper into a large bowl of cold water to soften. Lay the softened wrap onto a working board. Add ingredients in layers: orange pepper or carrot slices, lettuce leaves, tuna mixture, and slices of carrot, pepper, and onion. Fold the sides of the wrap and roll it to create the typical spring roll shape. Repeat until all the mixture is used.
Let the spring rolls rest in the fridge for about half an hour to allow the flavors to meld together.
Serve with the homemade dipping sauce.

Prep Time and Servings

Makes: 6 Servings
Prep Time: 30 minutes

Nutritional Information (Per 1 Serving)

Energy: 100 calories
Protein: 9.16 g
Fat: 3.99 g
Carbohydrates: 7.57 g
Fiber: 1 g

Storage and Recommendations

Serve the spring rolls fresh for optimal flavor and texture or store them for up to 1 day.
Customize the fillings according to your preferences.
Ensure you select a canned tuna brand that guarantees a product from wild and healthy tuna species to avoid higher levels of mercury.

Avocado Salad

Aug 19, 2024

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Avocado Salad

This Avocado Salad is a true celebration of fresh and wholesome ingredients. With its vibrant mix of colors and textures, this salad brings together the crispness of cucumber, tomato, and bell peppers, the creaminess of avocado, the saltiness of feta cheese, and the nuttiness of roasted sunflower seeds to create a perfect balance of flavors. Not only is it visually appealing, but it’s also packed with nutrients, making it a delicious and healthy choice for any meal.

Avocado is the star ingredient in this salad, known for its rich content of healthy monounsaturated fats, fiber, and an array of essential vitamins and minerals, including potassium and vitamins E, K, and C. Regular consumption of avocados can help improve heart health, support healthy skin, and enhance nutrient absorption. Paired with a variety of fresh vegetables and a tangy vinaigrette, this salad is both satisfying and nourishing.

Whether you’re looking for a light and nutritious meal or a refreshing side dish for any occasion, this Avocado Salad is a versatile recipe that allows you to customize it according to your taste preferences.

This Avocado Salad is not just a treat for your taste buds but also a powerhouse of nutrition. Whether you’re serving it as a main dish or a side, it’s sure to add a burst of flavor and color to your table!

Ingredients

Salad Part:

150 g cucumber
100 g tomato
70 g red pepper (or other you prefer)
70 g yellow pepper (or other you prefer)
40 g green onion
2 medium-sized avocados (230 g for both with skin and seed)
100 g feta cheese
¼ cup (25 g) roasted sunflower seeds

For the Vinaigrette:

2 tbsp. extra virgin olive oil
2 tbsp. apple cider vinegar
Juice of half a lemon
½ tsp. salt
Black pepper to taste
6 or 7 fresh thyme stems

Directions

Chop (cucumber, tomato) or dice (onion, red and yellow pepper, and avocado) the veggies and cut feta cheese into small pieces.
In a small bowl, mix extra virgin olive oil, apple cider vinegar, lemon juice, fresh thyme, salt, and pepper. Stir until well combined.
In a large mixing bowl, add all chopped/diced veggies and feta cheese. Pour the prepared vinaigrette over the salad ingredients.
Using a spoon or salad tongs, gently toss the salad until all ingredients are well coated with the vinaigrette and evenly distributed.
Transfer the salad to a serving plate. Top with diced avocado and roasted sunflower seeds.
Serve fresh.

Prep Time and Servings

Makes: 4 Servings
Prep Time: 30 minutes

Nutritional Information (Per 1 Serving)

Energy: 281 calories
Protein: 7.05 g
Fat: 23.96 g
Carbohydrates: 12.85 g
Fiber: 5.5 g

Storage and Recommendations

Serve the salad fresh for optimal flavor and texture.
Enjoy this delightful salad as a light and nutritious meal or a refreshing side dish for any occasion!

Cottage Cheese Ice Cream

Aug 19, 2024

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Cottage Cheese Ice Cream

Indulge in the creamy delight of this trending frozen treat that harmoniously blends the smoothness of cottage cheese with the natural sweetness of ripe bananas. This Cottage Cheese Ice Cream is not just a refreshing dessert, but also a healthier alternative to traditional ice creams. It’s rich in protein, low in fat, and easy to make at home.

Cottage cheese is the star ingredient here, known for its high protein content and low-fat profile, making it an excellent choice for those looking to maintain a balanced diet while enjoying a sweet treat. Combined with bananas, which add natural sweetness and a creamy texture, this ice cream provides a guilt-free dessert option that’s also packed with essential nutrients like potassium, vitamin C, and dietary fiber.

This irresistible dessert offers a symphony of flavors and textures that will make you want to make it again and again. Whether you’re looking for a post-workout snack or a healthy dessert, this Cottage Cheese Ice Cream is sure to satisfy your cravings.

This Cottage Cheese Ice Cream is the perfect treat for anyone looking for a healthy yet indulgent dessert option. With its creamy texture and rich flavor, it’s sure to become a favorite in your household!

Ingredients

2 cups or 250 g frozen banana
½ cup or 125 g drained cottage cheese
1 maple peanut crunch or any garnish you prefer (optional)

Directions

In a blender, combine the frozen ripe bananas and drained cottage cheese. Blend until the mixture transforms into a velvety, creamy, and smooth puree.
Transfer the blended mixture into a freezer-safe container. Allow it to sit in the freezer for about an hour, letting it churn and freeze until it achieves a dreamy, scoopable consistency.
Once the mixture reaches the desired consistency, serve the frozen delight as is or top it with your favorite chocolate and crushed nuts garnishes.

Prep Time and Servings

Makes: 2 Servings
Prep Time: 15 minutes
Freezing Time: 1 hour

Nutritional Information (Per 1 Serving)

Energy: 206 calories
Protein: 9.72 g
Fat: 5.56 g
Carbohydrates: 33.12 g
Fiber: 3.9 g

Storage and Recommendations

For optimal texture and creaminess, enjoy the ice cream within a few hours of preparation. If you decide to freeze leftovers, allow the dessert to defrost for at least half an hour before serving to regain its creamy texture.

Almond Cupcakes

Aug 19, 2024

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Almond Cupcakes

Indulge guilt-free in these delectable chocolate banana cupcakes, crafted with wholesome ingredients like almond flour and ripe bananas. These cupcakes are not only moist, fluffy, and bursting with rich chocolate flavor, but they are also gluten-free, making them a delightful and wholesome treat to enjoy on any occasion.

Almond flour is the key ingredient in these cupcakes, offering a gluten-free alternative that’s rich in healthy fats, protein, and fiber. Almond flour is made from finely ground almonds, which are packed with nutrients like vitamin E, magnesium, and antioxidants. These nutrients contribute to heart health, help manage blood sugar levels, and support overall well-being. Combined with the natural sweetness of ripe bananas, these cupcakes offer a healthier twist on traditional baked goods without compromising on taste.

Perfect as a snack or dessert, these Almond Flour Cupcakes are sure to satisfy your cravings while keeping you on track with your health goals.

These Almond Flour Cupcakes are not just a treat for your taste buds but also a healthy choice that you can feel good about enjoying. Perfect for any occasion, these cupcakes are sure to become a favorite!

Ingredients

3 ripe bananas or 200 g
2 eggs
1 cup (100 g) almond flour
4 tbsp. cocoa powder
½ tbsp. baking powder
30 g chocolate chips for topping (optional)

Directions

Preheat your oven to 350°F (180°C). Prepare cupcake paper liners and place them on a baking tray.
In a large bowl, mash the ripe bananas until smooth.
Add the eggs to the mashed bananas and mix thoroughly until well combined.
Add cocoa powder and baking powder to the banana mixture. Gradually add almond flour and stir gently until all ingredients are well combined and the batter achieves a smooth consistency, resembling cake batter.
Using an ice cream scooper, portion the batter evenly into the cupcake paper liners, filling each about 2/3 full.
Place the baking tray in the preheated oven and bake for approximately 30 minutes, or until a toothpick inserted into the center of a cupcake comes out clean.
Once baked, remove the cupcakes from the oven and transfer them to a wire rack to cool completely.

Prep Time and Servings

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

Nutritional Information (Per 1 Serving)

Energy: 189 calories
Protein: 7.02 g
Fat: 12.62 g
Carbohydrates: 16.31 g
Fiber: 4.6 g

Storage and Recommendations

Store your cupcakes in an airtight container at room temperature for up to 3 days, or in the refrigerator for longer freshness.
Enjoy these guilt-free cupcakes as a delightful snack or dessert, perfect for any occasion.