Savory Mung Bean Pancakes

Savory Mung Bean Pancakes

Aug 18, 2024

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Savory Mung Bean Pancakes

Embark on a culinary adventure with these extraordinary savory and gluten-free pancakes, featuring the versatile and nutritious mung bean. If you’re a fan of vegan, super-healthy, and flavorful dishes, this recipe is tailor-made for you.

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Mung beans, often found in Indian and Asian cuisines, are not only delicious but also incredibly nutrient-rich. Packed with protein, fiber, iron, antioxidants, folate, potassium, and magnesium, these small beans offer a powerhouse of health benefits. Mung beans are particularly known for their ability to promote digestive health due to their high fiber content, while their protein profile makes them an excellent choice for those looking to maintain or build muscle on a plant-based diet. The presence of antioxidants helps in fighting inflammation and protecting the body against free radicals.

These savory pancakes offer a delightful way to incorporate mung beans into your diet, creating a dish that is both satisfying and packed with nutrients. The combination of grated vegetables like zucchini, carrots, and green onions not only adds flavor and texture but also boosts the overall nutritional value of the pancakes. These pancakes are light yet filling, making them perfect for breakfast, lunch, or even a quick dinner.

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Get ready to explore the wonders of mung beans in this delectable pancake recipe that’s sure to enrich your repertoire of amazing recipes!

Ingredients

  • 1 cup raw and dry skinless mung beans
  • 1 tsp. salt
  • 1 cup of cold water
  • 150 g zucchini
  • 85 g carrots
  • 56 g green onion

Directions

  1. Soak the skinless mung beans overnight to soften them. After soaking, thoroughly wash the mung beans and strain them very well.
  2. Transfer the soaked mung beans to a blender. Add water and salt, and blend until you achieve a smooth batter consistency.
  3. Grate the zucchini, carrots, and green onion.
  4. Add the shredded veggies to the mung bean batter and stir well to combine.
  5. Heat a nonstick pan over medium-low heat and brush with coconut oil.
  6. Pour approximately ¼ cup of batter onto the hot pan. Spread evenly to form a pancake.
  7. Cook the pancake until the top side starts to appear dry (about 2 minutes).
  8. Flip the pancake and cook the other side for another 2 minutes or until golden brown.
  9. Repeat the process with the remaining batter, adjusting the heat and cooking time as needed.
  10. Once cooked, transfer the pancakes to a flat surface lined with paper towels to cool.

Nutritional Information (Per Pancake)

  • Calories: 67
  • Protein: 4.56 g
  • Fat: 0.27 g
  • Carbohydrates: 12.22 g
  • Fiber: 3.2 g

Serving Information

  • Servings: 12
  • Prep Time: 20 minutes
  • Soaking Time: 12 hours
  • Cooking Time: 30 minutes

Storage & Tips

  • Storage: Store your savory pancakes in an airtight container in the fridge for up to one week or in the freezer for up to 3 months.
  • Tip: These savory pancakes are incredibly versatile. Enjoy with your preferred toppings (avocado, hummus, spreads).
Oatmeal Flatbread

Oatmeal Flatbread

Aug 18, 2024

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Oatmeal Flatbread

Elevate your breakfast game with this inspired healthy flatbread recipe crafted from wholesome rolled oats. These gluten-free flatbreads are not only nutritious but also incredibly delicious. By combining the goodness of rolled oats, yogurt, and eggs, this batter yields thick, chewy, and tender flatbreads that are perfect for any meal.

Oats are known for their numerous health benefits, making them an excellent base for this recipe. They are rich in fiber, particularly beta-glucan, which can help reduce cholesterol levels, improve heart health, and support digestion. Oats also provide a good source of protein, vitamins, and minerals like manganese, phosphorus, and magnesium, contributing to overall well-being. These flatbreads are a fantastic way to incorporate more oats into your diet, especially if you’re looking for a healthier alternative to traditional bread.

The addition of yogurt in the batter adds a slight tang and a creamy texture, while the eggs help bind everything together, providing additional protein and making the flatbreads more filling. The slight sweetness from the maple syrup balances out the flavors, making these flatbreads versatile enough to pair with both sweet and savory toppings.

Whether you use them for sandwiches, as a base for avocado toast, or simply enjoy them on their own, these oatmeal flatbreads are a quick and healthy option that can easily be made ahead of time. Say goodbye to store-bought options and embrace this quick and healthy alternative for a satisfying start to your day.

Ingredients

  • 2 cups of rolled oats (160 g)
  • 1 cup milk for soaking the oats
  • ⅓ cup milk (extra)
  • ½ cup plain yogurt
  • 2 eggs
  • ½ tsp. salt
  • 1 tbsp. maple syrup
  • 1 tbsp. baking powder

Directions

  1. In a bowl, combine rolled oats and 1 cup of milk. Let them soak for 1 hour to soften.
  2. Transfer soaked oats to a blender.
  3. Add salt, maple syrup, yogurt, eggs, extra milk, and baking powder to the blender.
  4. Blend the mixture thoroughly until you achieve a smooth batter consistency.
  5. Let the batter rest for 30 minutes to allow flavors to meld and the oats to absorb the liquid.
  6. Pour approximately a ¼ cup of batter onto a hot pan brushed with coconut oil. Spread evenly to form a flatbread.
  7. Cook until the top side appears dry (about 2 minutes).
  8. Flip the flatbread and cook the other side for another 2 minutes or until golden brown.
  9. Repeat the process with the remaining batter, adjusting heat as needed.
  10. Once cooked, transfer the flatbreads to a flat surface lined with paper towels to cool.

Nutritional Information (Per Flatbread)

  • Calories: 89
  • Protein: 5.04 g
  • Fat: 2.3 g
  • Carbohydrates: 12.08 g
  • Fiber: 1.3 g

Serving Information

  • Servings: 10
  • Prep Time: 20 minutes
  • Soaking Time: 30 minutes
  • Cooking Time: 30 minutes

    Storage & Tips

    • Storage: Store your flatbreads in an airtight container in the fridge for up to one week or in the freezer for up to 3 months.
    • Tip: These versatile flatbreads are perfect for sandwiches or as a base for various toppings such as avocado, eggs, or vegetables.
    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.