Homemade Bounties

Homemade Bounties

Aug 18, 2024

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Homemade Bounties

Satisfy your sweet cravings guilt-free with our homemade bounty bars, a beloved on-the-go treat that brings together the rich flavors of coconut and chocolate in a way that’s both healthy and indulgent.

In this recipe, we unveil a simple and wholesome alternative to store-bought bounty bars, using only nutritious ingredients. Say goodbye to the refined sugars and preservatives often found in commercial versions, and welcome a healthier option made with coconut oil, white raw honey, and finely shredded coconut. Coconut oil, known for its healthy fats, supports heart health and provides a quick source of energy. Meanwhile, raw honey offers a natural sweetness packed with antioxidants and enzymes that promote overall well-being.

These homemade bounties are not just a treat for your taste buds but also a nourishing snack that you can feel good about eating. The combination of coconut and dark chocolate creates a delicious contrast between the sweet, creamy coconut filling and the rich, slightly bitter chocolate coating. Plus, the dark chocolate used in this recipe is rich in antioxidants, known to support heart health and improve brain function.

 Making these bars at home allows you to control the ingredients, ensuring they are fresh, natural, and free from artificial additives. They are also incredibly versatil, you can customize them with different coatings like nuts or dried fruits to suit your preferences. Whether you’re looking for a snack to enjoy during your coffee break or a sweet treat to satisfy your dessert cravings, these homemade bounties are the perfect choice.

Let’s dive into the recipe and create a batch of these delightful, healthy treats!

Ingredients

  • 1 ½ cups shredded coconut (150 g)
  • ¼ cup coconut oil + 1 tsp. for melting the chocolate
  • ⅓ cup white raw honey (or maple syrup, or agave syrup)
  • ½ cup dark chocolate chips

Directions

  1. Combine shredded coconut, ¼ cup coconut oil, and white raw honey in a bowl. Refrigerate for 30 minutes.
  2. Use rectangular chocolate molds to shape the coconut mixture into bars resembling commercial bounty bars. Fill the rectangles with the coconut mixture, using the back of a spoon to flatten the top, and freeze for 30 minutes.
  3. Melt chocolate chips and coconut oil.
  4. Dip each coconut rectangle into the melted chocolate until well coated, using a fork or dipping tool to ensure even coverage.
  5. Drizzle more chocolate on top to recreate the typical bounty design.
  6. Transfer the tray to the fridge for another 30 minutes to allow the chocolate to set.
  7. Once set, your homemade bounty bars are ready to be enjoyed!

Nutritional Information (Per Serving)

  • Calories: 237
  • Protein: 1.52 g
  • Fat: 18.9 g
  • Carbohydrates: 18.79 g
  • Fiber: 3.1 g

Serving Information

  • Servings: 10
  • Prep Time: 30 minutes
  • Cooling Time: 2 times 30 minutes in the fridge

    Storage & Tips

    • Storage: Store your bounties in an airtight container in the fridge for up to one week or in the freezer for up to one month.
    • Tip: You can experiment with different coatings like nuts or dried fruits, according to your preferences.
    Oat Chocolate Cake

    Oat Chocolate Cake

    Aug 18, 2024

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    Oat Chocolate Cake

    Indulging in a slice of chocolate cake doesn’t have to mean compromising on health, and this Oatmeal Chocolate Cake is proof of that. This cake is a delightful blend of rich chocolate flavor, wholesome oats, and just the right amount of sweetness, making it a treat you can enjoy guilt-free.

    Oats are the foundation of this cake, offering a host of health benefits that make this dessert stand out. Oats are packed with dietary fiber, particularly beta-glucan, which is known to lower cholesterol levels, improve heart health, and support healthy digestion. Unlike refined flour, oat flour retains all the beneficial nutrients, including magnesium, phosphorus, and manganese, making this cake not only delicious but also nourishing.

    The addition of cocoa powder elevates the flavor, providing that deep, rich chocolatey taste that pairs perfectly with the nuttiness of the oats. Cocoa is also a powerful source of antioxidants, which can help reduce inflammation and improve overall heart health. Combined with yogurt, which adds moisture and a slight tang, and eggs, which provide structure and protein, this cake is balanced in both flavor and nutrition.

    The use of natural sweeteners like maple syrup instead of refined sugar keeps this cake on the healthier side, while the chocolate milk mixture and dark chocolate garnish add that extra layer of indulgence. Whether you’re looking for a healthier dessert option or just want to enjoy a treat without the extra guilt, this Oatmeal Chocolate Cake is sure to satisfy your cravings.

    Perfect for any occasion, this cake is easy to make and even easier to enjoy. Let’s dive into the recipe and create a dessert that’s as good for you as it is delicious!

    Ingredients

    For the cake:

    • 1 ½ cups rolled oats blended to flour
    • 3 eggs
    • ½ cup plain yogurt
    • ⅓ cup maple syrup
    • 1 tbsp. baking powder
    • Pinch of salt

    For the chocolate milk mixture:

    • 400 ml milk (hot)
    • ¼ cup cocoa powder
    • 4 tbsp. coconut oil
    • 4 tbsp. maple syrup
    • 1 tbsp. instant coffee (to enhance the taste of cocoa)

    For the garnish:

    • ½ cup dark chocolate chips
    • 1 tsp. coconut oil
    • ¼ cup roasted almonds

    Directions

    1. Prepare the chocolate milk by mixing hot milk, cocoa powder, coconut oil, and maple syrup. Set aside to cool down.
    2. In a large bowl, beat the eggs. Add yogurt and maple syrup and stir to combine. Add half of the chocolate milk mixture and stir again.
    3. Incorporate oat flour, salt, and baking powder into the wet mixture, stirring until just combined. Avoid overmixing.
    4. Pour the slightly runny batter into a greased baking pan.
    5. Bake at 365°F (185°C) for 45 minutes or until well-cooked through.
    6. Pour the remaining chocolate milk mixture over the hot cake. Let it absorb for 10 minutes.
    7. Melt dark chocolate chips and coconut oil. Add roasted almonds and stir to combine.
    8. Spread the chocolate mixture over the cake and refrigerate for 1 hour.
    9. Slice and serve chilled.

    Nutritional Information (Per Serving)

    • Calories: 276
    • Protein: 9.67 g
    • Fat: 14.24 g
    • Carbohydrates: 37.51 g
    • Fiber: 4.5 g

    Serving Information

    • Servings: 9
    • Prep Time: 40 minutes
    • Baking Time: 45 minutes

      Storage & Tips

      • Storage: Store the leftover cake in an airtight container in the fridge for up to a week.
      • Tip: This delightful treat is perfect for any occasion, whether as a dessert or a midday snack.
      Banana Flan

      Banana Flan

      Aug 17, 2024

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      Banana Flan

      If you’re a fan of desserts that are not only delicious but also quick and easy to make, this Banana Flan might just become your new go-to recipe. It’s a perfect combination of simplicity and flavor, making it ideal for those moments when you crave something sweet yet healthy.

      Bananas, the star ingredient in this recipe, are a powerhouse of nutrients. Rich in potassium, vitamins B6 and C, and dietary fiber, bananas support heart health, aid digestion, and provide a natural energy boost. Their natural sweetness also means you can create delightful desserts with less added sugar, making them a great choice for those who are mindful of their sugar intake. Combined with the creamy richness of coconut cream and the protein-packed goodness of eggs, this flan not only satisfies your sweet tooth but also provides a nourishing treat.

      Coconut cream adds a luxurious texture and a subtle tropical flavor to the flan, making it smooth and creamy without the need for dairy. It’s an excellent source of healthy fats, which help to keep you feeling full and satisfied. The eggs bring everything together, adding structure and additional protein, making this dessert a balanced option that you can feel good about indulging in.

      The beauty of this flan lies in its simplicity—just a few wholesome ingredients, minimal prep time, and a dessert that’s ready to impress. Whether you’re looking for a quick dessert to finish off a meal or a healthier treat to enjoy any time of day, this Banana Flan ticks all the boxes.

      Let’s dive into the recipe and discover just how easy it is to make this delightful dessert!

      Ingredients

      • 4 eggs
      • 1 can (400 ml) coconut cream or milk
      • 3 bananas (approximately 300 g)
      • 1 tsp vanilla extract
      • A drizzle of maple syrup (optional)

      Directions

      1. Preheat oven to 375°F (190°C). Grease your baking pan.
      2. Blend the bananas, coconut cream, eggs, and vanilla extract.
      3. Pour the mixture into the baking pan, then place it in a larger one. Fill the larger pan with hot water until it reaches halfway up the sides of the flan pan.
      4. Bake for 45 minutes or until you see a flan-like texture set.
      5. Let the flan cool down completely for at least 4 hours or overnight in the fridge.
      6. Slice, and serve with a drizzle of maple syrup for extra flavor.

      Nutritional Information (Per Serving)

      • Calories: 209
      • Protein: 6.03 g
      • Fat: 16.99 g
      • Carbohydrates: 10.66 g
      • Fiber: 1 g

      Serving Information

      • Servings: 8
      • Prep Time: 15 minutes
      • Baking Time: 45 minutes

        Storage & Tips

        • Storage: Store leftover flan slices in an airtight container in the fridge for up to 3-4 days.
        • Tip: You can experiment with different toppings like fresh fruits or a drizzle of chocolate or caramel.
        Protein Rich Flatbreads

        Protein Rich Flatbreads

        Aug 17, 2024

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        Protein Rich Flatbreads

        In the world of quick and nutritious meals, finding a recipe that is both satisfying and healthy can be a challenge. However, this Protein-Rich Flatbread stands out as a simple, versatile, and nutritious option that you can easily incorporate into your daily routine. Whether you’re looking for a healthy alternative to traditional wraps, a light meal option, or a high-protein snack, these flatbreads have got you covered.

        This recipe is built on the powerful combination of red lentils and oats, two ingredients celebrated for their health benefits. Red lentils are not only a fantastic source of plant-based protein but also rich in fiber, iron, and essential vitamins such as folate. These nutrients contribute to muscle repair, support energy production, and aid in maintaining a healthy immune system. Red lentils are also known for their ability to stabilize blood sugar levels, making them an excellent choice for anyone looking to manage their energy levels throughout the day.

        Oats, on the other hand, are a well-known superfood, providing a wealth of health benefits. They are packed with soluble fiber, particularly beta-glucan, which has been shown to lower cholesterol levels, promote heart health, and improve digestion. Oats also have a low glycemic index, meaning they release energy slowly and keep you feeling full for longer. This makes them a perfect companion to red lentils in this flatbread recipe, creating a balanced, nutrient-dense meal that can support your health goals.

        These flatbreads are not just nutritious but also incredibly versatile. You can use them as a wrap for your favorite fillings, as a base for pizza, or simply enjoy them on their own as a snack. They are also easy to customize—whether you want to add spinach for a green version or beets for a vibrant red option, these flatbreads can be tailored to suit your taste and nutritional needs.

        Incorporating these flatbreads into your diet can make a significant difference in your overall well-being. By providing a steady source of energy, supporting muscle recovery, and promoting digestive health, these flatbreads are a perfect example of how simple ingredients can lead to delicious and health-boosting meals. So, let’s dive into the recipe and discover how easy it is to make these protein-rich flatbreads at home.

        Let’s get started!

        Ingredients

        For Plain Flatbreads:

        • ¼ cup red lentils
        • ¼ cup rolled oats
        • Salt to taste
        • ½ cup water

        For Spinach Flatbreads:

        • ¼ cup red lentils
        • ¼ cup rolled oats
        • 1 cup or 35 g fresh spinach
        • Salt to taste
        • ½ cup water

        For Beet Flatbreads:

        • ¼ cup red lentils
        • ¼ cup rolled oats
        • 20 g raw beets
        • Salt to taste
        • ½ cup water

        Directions

        1. Soak red lentils and oats separately in water.
        2. Use ½ cup water for each ¼ cup of oats and use the soaking water with the oats.
        3. Soak oats for 1 hour and red lentils for 4 hours.
        4. Rinse and strain the red lentils thoroughly.
        5. Combine soaked oats, drained red lentils, fresh water, and salt in a blender.
        6. Blend until smooth and creamy.
        7. Heat a nonstick pan over medium-low heat and brush with coconut oil.
        8. Pour ¼ cup of batter onto the hot pan and spread evenly.
        9. Cook until the top side looks dry (about 2 minutes).
        10. Flip and cook the other side for 2 minutes.
        11. For red flatbreads, add raw beets and for green flatbreads, add fresh spinach to the batter.
        12. Let the cooked flatbreads cool on a flat surface covered with paper towels.

        Nutritional Information (Per Flatbread)

        • Calories: 62
        • Protein: 3.69 g
        • Fat: 0.6 g
        • Carbohydrates: 10.8 g
        • Fiber: 1.8 g

        Serving Information

        • Servings: 12 Flatbreads
        • Prep Time: 15 minutes
        • Soaking Time: 4 hours
        • Cooking Time: 30 minutes

          Storage & Tips

          • Storage: Store the flatbreads in an airtight container in the fridge for 7 days or in the freezer for up to 3 months.
          • Tip: These flatbreads can be gluten-free if you use a certified gluten-free oat brand.
          Homemade Snickers

          Homemade Snickers

          Aug 17, 2024

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          Homemade Snickers

          If you’re a fan of the classic Snickers bar, you’re going to love these Wholesome Snickers! They’re a deliciously healthy alternative that brings together the sweet and savory flavors of peanuts, dates, and chocolate. Not only are these treats incredibly tasty, but they’re also packed with nutrients, making them a guilt-free indulgence you can enjoy anytime.

          Peanuts are at the heart of this recipe, providing a rich source of protein and healthy fats. These little legumes are also high in various vitamins and minerals, such as vitamin E, magnesium, and phosphorus, which are essential for maintaining your overall health. The use of dates in place of refined sugar adds natural sweetness while delivering a good dose of dietary fiber and essential minerals like potassium. The dark chocolate coating provides a burst of antioxidants, known for their heart-protective benefits.

          These Wholesome Snickers are the perfect treat for those who want to enjoy a sweet snack without compromising on nutrition. They’re also vegan and gluten-free, making them suitable for a variety of dietary preferences. Whether you’re enjoying them after a workout, sharing with friends, or keeping them all to yourself, these treats are sure to become a favorite.

          Let’s dive into the recipe!

          Ingredients

          • ½ cup unsweetened peanut butter
          • 16 dates
          • 60 g roasted peanuts
          • 4 tbsp honey
          • 100 g chocolate chips
          • 1 tsp coconut oil
          • A pinch of salt (optional)

          Directions

          1. In a bowl, mix peanut butter, roasted peanuts, honey, and a pinch of salt (if using) until well combined. Set aside.
          2. Take 1 pitted soft date and insert it as the first layer in each square chocolate mold.
          3. Pour in the equivalent of 1 tbsp of the peanut mixture into each mold, covering the date.
          4. Cover each square with another soft date as the top layer, and press gently to hold it with the bottom peanut layer.
          5. Place the chocolate mold set in the freezer for 1 hour.
          6. While the molds are freezing, melt the dark chocolate and coconut oil together in a microwave or over a double boiler.
          7. After 1 hour, remove the date and peanut squares from the freezer and dip each one into the melted chocolate, ensuring they are well coated on all sides.
          8. Drizzle a thin filament of chocolate on top of the squares as a final touch for a professional look.
          9.  Let the squares set in the fridge for another hour, then enjoy these wholesome and rich Snickers!

          Nutritional Information

          Per 1 Serving:

          • Energy: 243 calories
          • Protein: 6.17 g
          • Fat: 15.27 g
          • Carbohydrates: 24.22 g
          • Fiber: 2.9 g

          Notes

          • Store the Snickers in an airtight container in the fridge for up to 10 days.
          • You can also store them in the freezer for up to 3 months.

          Prep Time and Servings

          • Prep Time: 40 minutes
          • Fridge Time: 1 hour
          • Freezer Time: 1 hour
          • Servings: 8 servings

          Storage and Recommendations

          • Storage: Keep the Snickers in an airtight container in the fridge for up to 10 days or freeze for up to 3 months.
          • Recommendations: These treats are perfect for a quick snack or as a healthier dessert option, especially for those with a sweet tooth.