Protein Rich Flatbreads

Protein Rich Flatbreads

Aug 17, 2024

Watch

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

    Watch

    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.
    Easy Oat Biscuits

    Easy Oat Biscuits

    Aug 17, 2024

    Watch the video here

    Easy Oat Biscuits

    These incredibly tasty, nutrient-rich Oatmeal Double Biscuits require only three ingredients (plus optional garnish) and are perfect for a wholesome snack or dessert. Made with oat flour, butter (or a non-dairy version for a vegan option), and a liquid sweetener, these biscuits are simple yet gourmet treats that can be enjoyed at any time of the day.

    Oats are the star of this recipe, providing a hearty and wholesome base. Oats are known for being high in fiber, which aids digestion and helps keep you full longer. They also have a low glycemic index, making these biscuits a great option for maintaining steady energy levels throughout the day. The use of a natural liquid sweetener like maple syrup not only adds sweetness but also brings a host of antioxidants and nutrients to the table, making these biscuits as nutritious as they are delicious.

    These biscuits are perfect for enjoying with a hot cup of tea or coffee, and they’re versatile enough to be customized with your favorite jams or nut butters. Whether you’re sharing them with friends or keeping a batch on hand for yourself, these Oatmeal Double Biscuits are sure to satisfy your cravings in the most wholesome way.

    Let’s get started on making these simple yet delightful biscuits!

    Ingredients

    • 2 cups old-fashioned rolled oats (160 g)
    • 60 g butter (dairy or non-dairy butter)
    • ⅓ cup maple syrup (or any other liquid sweetener you prefer)
    • 1 egg yolk (optional)
    • ¼ cup chopped almonds (optional)
    • 50 g jam of your choice

    Directions

    1. Make oat flour by blending old-fashioned rolled oats until they reach a fine, flour-like consistency.
    2. Mix oat flour with softened butter (dairy or non-dairy) and maple syrup or another liquid sweetener of your choice to form a smooth dough.
    3. Roll out the dough until it reaches a thickness of about 6mm, then cut into shapes you like.
    4. Bake at 350°F (175°C) for 25 minutes or until golden brown.
    5. Once cooled, spread jam on one biscuit and sandwich it with another.
    6. Enjoy your delicious homemade biscuits with a hot cup of milk!

    Nutritional Information

    Per 1 Double Biscuit:

    • Energy: 159 calories
    • Protein: 3.39 g
    • Fat: 7.21 g
    • Carbohydrates: 21.19 g
    • Fiber: 1.9 g

    Notes

    • Place the biscuits in an airtight container. Store at room temperature for up to a week, or in the refrigerator for longer freshness.
    • Perfect with a hot cup of milk.

    Prep Time and Servings

    • Prep Time: 40 minutes
    • Baking Time: 25 minutes
    • Servings: 10 double biscuits

    Storage and Recommendations

    • Storage: Store these biscuits in an airtight container at room temperature for up to a week or refrigerate for longer shelf life.
    • Recommendations: These biscuits are a perfect match for a warm drink, making them an ideal treat for breakfast or an afternoon snack.
    Peanut Cookies

    Peanut Cookies

    Aug 17, 2024

    Watch

    Peanut Cookies

    These 3-Ingredient Peanut Cookies are a delightful combination of chewiness and nuttiness, offering a healthier alternative to traditional sweets. With just a handful of simple ingredients, you can whip up a batch of these cookies in no time, making them perfect for satisfying those sudden sweet cravings.

    Peanuts are not just tasty; they’re also packed with nutrients. Raw peanuts are rich in protein, healthy fats, antioxidants, vitamins, and minerals, making them a nutritious choice for snacks or desserts. In this recipe, peanuts take center stage, providing the base for a grain-free, gluten-free treat that’s both wholesome and delicious. The natural sweetness from maple syrup and the lightness of egg whites bring these cookies together, creating a satisfying snack that’s both nourishing and indulgent.

    Whether you’re looking for a quick dessert to share with friends or a healthy treat to keep on hand, these Easy Peanut Cookies are sure to hit the spot. They’re simple, budget-friendly, and full of flavor, a perfect addition to your collection of go-to recipes.

    Let’s get baking!

    Ingredients

    • 1 cup raw peanuts (blended into flour)
    • 2 egg whites (we used only the equivalent of 1 egg white)
    • ¼ cup maple syrup (or any liquid sweetener of your choice)
    • 1 tsp. vanilla extract (optional)
    • 2 tbsp. chopped raw peanuts

    Directions

    1. Mix peanut flour, egg whites, maple syrup, and vanilla extract in a bowl.
    2. Add egg whites gradually while stirring until you reach a sticky texture.
    3. Stir all the ingredients until well combined.
    4. Form small balls out of the dough and place them on a baking sheet.
    5. If desired, garnish with chopped raw peanuts for a nicer finish.
    6. Bake at 350°F (175°C) for about 30 minutes until golden brown.
    7. Cool completely before serving.

    Nutritional Information

    Per 1 Serving:

    • Energy: 101 calories
    • Protein: 3.93 g
    • Fat: 6.82 g
    • Carbohydrates: 7.23 g
    • Fiber: 1.1 g

    Notes

    • These cookies are totally grain-free and can be enjoyed without worrying about gluten.
    • Store the peanut fudges in an airtight container on the counter or in the fridge. They will stay fresh for several days.

    Prep Time and Servings

    • Prep Time: 30 minutes
    • Baking Time: 30 minutes
    • Servings: 10 to 12 cookies

    Storage and Recommendations

    • Storage: Store these cookies in an airtight container at room temperature or in the refrigerator for several days.
    • Recommendations: These cookies make a great snack to pair with your morning coffee or as a healthy dessert option after dinner.
    Dipping Sauces

    Dipping Sauces

    Aug 17, 2024

    Watch

    Dipping Sauces

    Indulge in the rich flavors of these thick, creamy, and outrageously tasty dipping sauces, offering a delightful alternative to store-bought mayonnaise. While mayonnaise is a common condiment found in many kitchens, store-bought versions often contain unhealthy fats, artificial additives, and preservatives that can detract from an otherwise nutritious meal. Making your own sauces at home allows you to control the ingredients, ensuring that what you’re eating is as wholesome as possible.

    Store-bought mayonnaise is typically made with refined oils, which can be high in omega-6 fatty acids. While omega-6s are essential in small amounts, an excess in the diet can contribute to inflammation and other health issues. Additionally, many commercial mayonnaises contain sugar, artificial flavors, and stabilizers, which are best avoided if you’re striving for a healthier diet.

    By preparing your own dipping sauces using fresh, nutrient-dense ingredients, you not only enhance the flavor of your meals but also provide your body with essential vitamins, minerals, and healthy fats. Ingredients like avocado, tahini, and olive oil are packed with monounsaturated fats, which are heart-healthy and help to lower bad cholesterol levels. Fresh herbs and garlic add antioxidants and anti-inflammatory properties, boosting your overall health with every bite.

    These homemade sauces are versatile and can be used as dips or dressings for a variety of dishes, from salads to sandwiches and BBQ meats. Say goodbye to unhealthy fats and artificial additives, and embrace the goodness of homemade, flavorful sauces that nourish your body and satisfy your taste buds.

    Let’s get started on making thes wholesome and delicious dipping sauces or mayonnaise alternatives!

    Ingredients

    Avocado Dip Sauce:

    • 200 g avocado flesh
    • 4 fresh coriander stems
    • 1 garlic clove
    • 1 tbsp. olive oil
    • 2 tbsp. lemon juice
    • ½ tsp. dried onion
    • ½ tsp. dried garlic
    • 2 to 3 tbsp. water (to adjust the thickness)
    • Salt & black pepper to taste

    Tahini Dip Sauce:

    • ⅓ cup tahini
    • ½ cup hot water
    • 1 garlic clove
    • 1 tbsp. olive oil
    • 1 tbsp. white vinegar
    • Juice of half a lemon
    • Salt and black pepper to taste

    Peanut Butter Dip Sauce:

    • ⅓ cup unsweetened peanut butter
    • 2 tbsp. sesame oil
    • 2 tbsp. soy sauce
    • 2 tbsp. maple syrup
    • 1 tbsp. sriracha sauce
    • 1 garlic clove
    • Salt and black pepper to taste

    Feta Cheese Dip Sauce:

    • 100 g feta cheese
    • ½ cup plain yogurt
    • 1 tbsp. olive oil
    • 2 tbsp. lemon juice
    • 4 fresh coriander stems
    • 4 fresh dill stems
    • Black pepper to taste

    Directions

    1. Avocado Dip Sauce: Blend avocado, fresh coriander, garlic, olive oil, lemon juice, salt, pepper, dried onion, and dried garlic with water until smooth and creamy.
    2. Tahini Dip Sauce: Whisk tahini, hot water, garlic, olive oil, vinegar, lemon juice, salt, and pepper until you get a creamy and thick consistency.
    3. Peanut Butter Dip Sauce: Mix peanut butter, sesame oil, soy sauce, maple syrup, lemon juice, Tabasco sauce, garlic, salt, and pepper until you get a creamy and fragrant texture.
    4. Feta Cheese Dip Sauce: Blend feta cheese, yogurt, olive oil, lemon juice, coriander, dill, salt, and pepper until creamy and rich.
    5. Serve each sauce with your favorite dishes for a delicious and healthy dipping experience.

    Nutritional Information

    • Due to the variety of ingredients in the four different sauces, specific nutritional information is not provided. You can calculate the nutritional information for each sauce based on the ingredients used.

    Notes:

    • We can’t provide the nutritional info for all 4 dipping sauces. You can do it for each one if you desire.
    • Store avocado sauce for up to 2 days in the fridge. The other 3 can be stored for up to 1 week.

    Prep Time and Servings

    • Prep Time: 30 to 40 minutes
    • Servings: Multiple servings

    Storage and Recommendations

    • Storage: Store the avocado dip in an airtight container in the refrigerator for up to 2 days. The tahini, peanut butter, and feta cheese dips can be stored in the refrigerator for up to 1 week.
    • Recommendations: These sauces are perfect for dipping fresh vegetables, drizzling over salads, or adding a burst of flavor to grilled meats and sandwiches.