Healthy Falafels

Healthy Falafels

Aug 20, 2024

Watch

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.
Sunflower Seed Crunch

Sunflower Seed Crunch

Aug 20, 2024

Watch

Sunflower Seed Crunch

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.
Carrot Cake Muffins

Carrot Cake Muffins

Aug 20, 2024

Watch

Carrot Cake Muffins

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!
Flaxseed Seed Crackers

Flaxseed Seed Crackers

Aug 20, 2024

Watch

Flaxseed Seed Crackers

If you’re on the lookout for a wholesome and nutritious snack that’s easy to make and even easier to enjoy, these Flaxseed Oat Crackers are the perfect choice. These homemade crackers are not only rich in flavor but also pack a powerful punch of nutrients thanks to the goodness of oats and flaxseeds. Whether you’re serving them at a holiday spread or enjoying them as a snack with your favorite dips, these crackers are sure to impress.

Oats are a fantastic source of dietary fiber, particularly beta-glucan, which can help lower cholesterol levels, promote heart health, and keep you feeling full longer. Flaxseeds, on the other hand, are renowned for their high omega-3 fatty acid content, which is great for brain health, as well as their lignans, which have antioxidant properties. Combined, oats and flaxseeds make these crackers not only delicious but also a smart choice for a health-conscious diet.

Incorporating oats and flaxseeds into your regular diet can support overall wellness, from improved digestion to better cardiovascular health. These crackers are a wonderful way to get these benefits in a tasty and versatile form, making them a staple in any healthy eating plan.

Ingredients

  • 2/3 cup (60 g) old-fashioned rolled oats
  • 1/3 cup golden or brown flaxseed
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 5 tablespoons cold water

Directions

  1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a food processor, grind rolled oats and flaxseeds into a fine flour-like consistency.
  3. Add salt and baking powder to the mixture in the food processor.
  4. Gradually add cold water and continue blending until the ingredients form a firm and slightly sticky dough. Adjust the water as needed to achieve the right consistency.
  5. Transfer the dough onto a parchment-paper-covered working surface and use a rolling pin to roll it out into a thin, even layer of about 1/9 inch (2-3 mm) or thicker if you prefer denser crackers.
  6. Use a pizza cutter or knife to cut the dough into triangular shapes or other desired shapes.
  7. Carefully transfer the dough triangles onto the prepared baking sheet.
  8. Bake for 20 to 25 minutes, or until the crackers turn crisp and lightly golden.
  9. Let the crackers cool completely, as they cool, they will continue to harden.
  10. Serve with your favorite dips or enjoy them on their own as a healthy snack.

Prep Time

  • 30 minutes

Baking Time

  • 25 minutes

Nutritional Information (Per 1 Cracker)

  • Energy: 22 calories
  • Protein: 0.84 g
  • Fat: 1.15 g
  • Carbohydrates: 2.42 g
  • Fiber: 0.9 g

Storage and Notes

  • Store your crackers in an airtight container at room temperature for up to 2 weeks.
  • Feel free to customize these crackers by adding your favorite spices and herbs to the dough before baking.
Dried Prunes Mousse

Dried Prunes Mousse

Aug 20, 2024

Watch

Dried Prunes Mousse

Indulge in one of the easiest and tastiest 2-ingredient recipes with this creamy dried prune mousse. Made with pitted dried prunes or plums and hot milk (or cream for a richer version), this dessert offers a wonderful mousse-like texture that is naturally sweet and amazingly delicious.

Dried prunes are not only tasty but also rich in fiber, vitamins, antioxidants, and other important nutrients, making this mousse a wholesome and satisfying treat. The high fiber content in prunes aids digestion and helps regulate blood sugar levels, making it a great choice for a healthy dessert. Prunes are also known for their bone health benefits, thanks to their high vitamin K and potassium content.

Incorporating prunes into your regular diet can support heart health, improve digestion, and provide a natural source of energy. This mousse is not just a dessert, it’s a nutritious option that can be enjoyed guilt-free. Whether you’re looking for a quick snack or a post-meal treat, this dried prune mousse is sure to satisfy your cravings while providing essential nutrients.

Ingredients:

  • 180 g dried pitted prunes or plums
  • 2 cups or 400 ml hot milk
  • A handful of fresh blueberries for garnish (optional)

Directions:

  1. Pour hot milk over the pitted dried prunes in a bowl or container.
  2. Allow the prunes to sit in the hot milk for approximately 20 minutes to soften.
  3. After soaking, transfer the mixture to a blender or food processor.
  4. Blend the mixture until you achieve a smooth and creamy purée consistency.
  5. Carefully pour the prune purée into ramekins or serving dishes of your choice.
  6. Allow the mousse to set in the fridge for at least 2 hours before serving.
  7. Garnish with fresh blueberries before serving, if desired.

Prep Time: 10 minutes
Chilling Time: 2 hours in the fridge
Servings: 4

Nutritional Information (Per 1 Serving):

  • Energy: 177 calories
  • Protein: 4.97 g
  • Fat: 2.51 g
  • Carbohydrates: 35.15 g
  • Fiber: 1.5 g

Storage:

Store your leftover mousse in the fridge for up to 1 week.

Notes:

  • Enjoy this creamy dried prune mousse as a delightful dessert or snack option.