Pumpkin Seed Chocolate Bars

Pumpkin Seed Chocolate Bars

Nov 5, 2024

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Pumpkin Seed Chocolate Bars

Is there anything more satisfying than a homemade treat that’s both healthy and indulgent? Today, we’re diving into a simple yet incredibly delicious recipe—Pumpkin Seed Chocolate Bars. With just two core ingredients, dark chocolate and pumpkin seeds, this treat brings together the richness of chocolate and the crunchy, nutty flavor of seeds to create a perfect snack or dessert.

Dark chocolate, the star of many of our dessert recipes, is a powerhouse of antioxidants, particularly flavonoids, which are known to boost heart health. Not only does it taste good, but dark chocolate also contains essential minerals like iron, magnesium, and zinc, supporting various functions in the body, from blood production to muscle health. So, if you ever feel guilty about eating chocolate, remember that with dark chocolate, you can indulge a little more consciously.

Then we have pumpkin seeds, tiny but mighty. Packed with magnesium, zinc, and healthy fats, pumpkin seeds are fantastic for maintaining strong bones, boosting immune function, and even helping regulate blood sugar levels. Including them regularly in your diet means adding essential nutrients that support heart health, skin, and metabolism. Whether sprinkled over salads, eaten as a snack, or combined with chocolate (like in this recipe), they offer plenty of benefits.

This recipe is incredibly easy to make, and the best part? You can customize it to your taste with different add-ins like other seeds, nuts, or spices. Let’s dive into this fun, festive, and nutrient-packed treat!

Ingredients:

  • ¾ cup (100 g) pumpkin seeds
  • ¾ cup (100 g) dark chocolate
  • ⅛ tsp kosher salt (optional)
  • 5 g chocolate curls (optional)

Directions:

  1. Preheat the oven to 350°F (175°C) and spread the pumpkin seeds on a baking tray. Roast them for 10-12 minutes until golden and fragrant. Allow them to cool completely.
  2. You can use raw pumpkin seeds if that what you prefer. Roasting the seeds adds both crunch and flavor without much affecting their nutritional benefits.
  3. While the seeds cool, melt the dark chocolate using either a microwave in 30-second intervals or a double boiler. For smoother chocolate, you can stir in 1 teaspoon of coconut oil (optional).
  4. Once melted, allow the chocolate to cool slightly, but keep it in liquid form.
  5. Stir the cooled pumpkin seeds into the melted chocolate. Add a pinch of salt if desired and mix well.
  6. Spoon the mixture into bar molds (or any preferred shape) and distribute it evenly.
  7. Gently tap the molds on the counter to remove any air bubbles and spread the chocolate-seed mixture evenly.
  8. Sprinkle chocolate curls on top for decoration if you like.
  9. Place the molds in the fridge for at least 1 hour to set.
  10. Once the bars are firm, remove them from the molds and enjoy your homemade chocolate treats!

Prep Time & Baking Information:

  • Prep Time: 20 minutes
  • Baking Time: 12 minutes
  • Setting Time (Fridge): 1 hour
  • Servings: 9 bars

Nutritional Information (per serving):

  • Calories: 132
  • Protein: 4.27 g
  • Fat: 10.42 g
  • Carbohydrates: 6.55 g
  • Fiber: 2 g

Storage Recommendations:

  • Store in an airtight container in the refrigerator for up to 2 weeks.
  • These bars can also be frozen for up to 3 months.

Additional Notes:

  • For a personalized twist, you can substitute pumpkin seeds with other nuts or seeds or try different types of chocolate.
  • These bars make excellent homemade gifts when wrapped in festive paper or placed in a cute gift box.
Chickpea Flatbread—Italian Farinata

Chickpea Flatbread—Italian Farinata

Nov 1, 2024

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Chickpea Flatbread—Italian Farinata

If you’re on the hunt for a flatbread recipe that is naturally gluten-free, rich in plant-based protein, and versatile enough to complement any dish, then this Chickpea Flatbread, inspired by the traditional Italian “Farinata,” is the one for you. Farinata is a beloved dish in Ligurian cuisine, known for its simplicity, a savory pancake-like bread made with chickpea flour, olive oil, and water. However, in this recipe, I’ve taken it up a notch by using whole chickpeas instead of just chickpea flour. This slight modification adds even more texture, flavor, and nutrients, making it even more satisfying.

 What’s truly magical about this flatbread is its balance of crispiness and tenderness, paired with subtle flavors of rosemary, sun-dried tomatoes, and black olives. It’s a beautiful accompaniment to soups, salads, or even a base for a light, savory sandwich. But don’t be afraid to enjoy it on its own, its nutty taste and perfectly golden crust make it a star at the table.

Let’s talk about chickpeas—these humble legumes are a powerhouse of nutrition. They are high in plant-based protein, fiber, and essential nutrients like folate, manganese, and iron. Including chickpeas in your regular diet can offer numerous health benefits. For instance, their high fiber content aids digestion and promotes a healthy gut. The protein they provide is particularly helpful for those on a vegetarian or vegan diet, helping to meet daily protein needs without relying on animal products.

Another bonus? Chickpeas have a low glycemic index, which means they help stabilize blood sugar levels. This makes them an excellent choice for anyone looking to manage their blood sugar or simply make more balanced, nutritious food choices. And because chickpeas are so versatile, you can incorporate them into everything from salads to stews or, as we’re doing today, in this fantastic flatbread. Trust me, once you taste this, chickpeas might just become a regular guest at your dinner table!

Ingredients:

  • 1 cup (180 g) raw chickpeas
  • 2 ½ cups water, room temperature
  • 3 tbsp. olive oil, plus 2 tbsp. for drizzling
  • ½ tsp. salt
  • Black pepper to taste (optional)
  • 20 g chopped dried tomatoes
  • 20 g sliced black olives
  • Fresh rosemary leaves

Directions:

  1. Soak the raw chickpeas overnight in water.
  2. Rinse and strain the chickpeas the next day.
  3. Blend the soaked chickpeas with water until smooth and creamy.
  4. Add olive oil, salt, and optional black pepper, and blend again briefly to combine.
  5. Line a baking tray (17 inch x 11 inch; 43cm x 28cm) with parchment paper.
  6. Pour the batter onto the tray and spread evenly. Garnish with tomatoes, olives, and rosemary if desired.
  7. Drizzle additional olive oil over the top.
  8. Bake at 350°F (180°C) for 35-40 minutes until lightly browned. Cool slightly before slicing.

Prep Time:

  • Overnight soaking
  • 20 mins Prep
  • 40 mins Baking

Servings:

  • 8 Servings

Nutritional Information (Per Serving):

  • Energy: 169 calories
  • Protein: 4.76 g
  • Fat: 10.35 g
  • Carbohydrates: 14.84 g
  • Fiber: 3 g

Storage & Recommendations:

  • Store in an airtight container in the fridge for up to 1 week or in the freezer for up to 3 months.
  • Reheat in the oven or on a skillet to restore its crispy texture.
  • Enjoy as a snack, side dish, or use as a base for sandwiches or pizza-like creations.
Pumpkin & Cottage Cheese Dessert

Pumpkin & Cottage Cheese Dessert

Oct 28, 2024

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Pumpkin & Cottage Cheese Dessert

It’s the perfect time of year to enjoy the incredible versatility of pumpkins and squashes. These vegetables are nutrient powerhouses, rich in vitamins like A and C, essential for boosting immune health and supporting skin and vision. Their high fiber content also promotes healthy digestion while keeping you full and satisfied without too many calories.

In this recipe, kabocha squash, a type of winter squash known for its sweet, slightly nutty flavor—pairs beautifully with creamy cottage cheese. The cottage cheese not only brings a velvety texture but also adds a protein boost, making this a well-balanced dessert that feels light yet indulgent.

Incorporating pumpkin or squash into your diet regularly has countless benefits. For one, these vegetables are loaded with antioxidants that help fight off harmful free radicals in your body, contributing to long-term health. They also provide a significant amount of potassium, which supports heart health and helps regulate blood pressure. Cottage cheese, on the other hand, is an excellent source of protein, essential for muscle repair and maintenance, and it’s lower in fat than many other dairy products, making it a great option for those watching their calorie intake.

Ingredients

  • 1 cup (200 g) cottage cheese
  • 3 eggs
  • ⅓ cup maple syrup (or any other sweetener of your choice)
  • 1 cup puréed squash or pumpkin
  • ⅛ tsp salt (optional)
  • 1 tsp maple syrup for each serving (optional)

Directions

  1. Preheat your oven to 350°F (180°C).
  2. Choose your favorite pumpkin or squash. In this recipe, we’ve used kabocha squash for its sweetness and firm texture.
  3. Clean the squash, cut it in half, and scoop out the seeds and pulp.
  4. Place one half of the squash face down on a baking tray and bake for 45 minutes, or until soft.
  5. Let the baked squash cool slightly, then scoop out the flesh into a bowl. Set aside to cool completely.
  6. In a food processor (or with a hand blender), blend the cottage cheese, eggs, and maple syrup until the mixture is smooth and creamy.
  7. Add the cooled, puréed squash and a pinch of salt, if desired. Blend again until well combined.
  8. Spoon the mixture into silicone baking cups or your liners of choice.
  9. Bake the cups in the oven for 25-30 minutes.
  10. Allow the cupcakes to cool slightly; they will deflate a little, just like mini cheesecakes.
  11. For extra sweetness, drizzle a small amount of maple syrup on top before serving.

Servings

  • 10 Servings
  • Prep Time: 30 minutes
  • Baking Time: 45 + 30 minutes

Nutritional Information (Per Serving):

  • Calories: 80
  • Protein: 4.71 g
  • Fat: 2.44 g
  • Carbohydrates: 10.35 g
  • Fiber: 1.2 g

Storage & Recommendations:

  • Store any leftovers in an airtight container in the fridge for up to 5 days.
  • These cupcakes can be enjoyed warm or chilled.
  • Freeze the squash purée in advance to save time during prep.
  • This recipe is Gluten-Free and can easily be made Vegetarian-Friendly by ensuring your choice of sweetener is plant-based.
Rich Apple Cake

Rich Apple Cake

Oct 26, 2024

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Rich Apple Cake

This cake is an apple lover’s dream. Imagine biting into something that is more apple than cake, a perfect balance between fruit and batter. This recipe turns the traditional apple cake on its head by giving apples the spotlight they deserve.

The result is a beautifully moist and tender dessert, with each bite bursting with the sweet and tangy flavor of golden, caramelized apples. Whether you’re serving this cake at a family gathering, or simply enjoying it on a quiet afternoon with a cup of tea, it’s bound to be a hit.

Now, let’s talk about the star ingredient: apples. Apples are not only delicious but also packed with essential nutrients like vitamin C, potassium, and fiber. This humble fruit is known for its ability to support heart health, improve digestion, and even help regulate blood sugar levels.

Including apples in your regular diet can be beneficial for both your immune system and overall well-being. So, whether you’re looking for a way to sneak more fruit into your diet or just want a comforting, fruity dessert, this apple-forward cake is the perfect choice!

Ingredients

  • 4 large Honeycrisp apples (~900 g)
  • ½ lemon (juiced)
  • 1 egg
  • ¼ cup rice flour
  • ¼ cup almond flour
  • ¼ cup plain yogurt or sour cream
  • ¼ cup maple syrup
  • 30g melted butter
  • ½ tbsp baking powder
  • ½ tsp vanilla extract
  • Pinch of salt (optional)

Directions

  1. Preheat your oven to 385°F (196°C) and line a baking dish with parchment paper.
  2. Peel and core the apples, then slice them thinly. Toss the apple slices with lemon juice to prevent browning.
  3. In a mixing bowl, crack the egg and whisk lightly. Add maple syrup and whisk until well combined.
  4. Incorporate plain yogurt, melted butter, vanilla extract, and a pinch of salt into the egg mixture. Stir until fully combined.
  5. Gradually add rice flour, almond flour, and baking powder, stirring continuously until a smooth batter forms.
  6. Gently fold the sliced apples into the batter until they are evenly coated.
  7. Pour the mixture into the prepared baking dish, then arrange additional apple slices on top to create a classic apple pie appearance.
  8. Bake for approximately 1 hour or until golden brown.
  9. Allow the apple cake to cool completely before serving.

Servings

  • 9 Servings
  • Prep Time: 45 minutes
  • Baking Time: 1 hour

Nutritional Information (Per 1 Serving)

  • Energy: 148 calories
  • Protein: 2.42 g
  • Fat: 5.83 g
  • Carbohydrates: 23.52 g
  • Fiber: 1.9 g

Storage

  • Store any leftover apple cake in an airtight container in the fridge for up to 3 days.
  • To serve, you can add a dollop of whipped cream or a scoop of ice cream for an extra treat.

Particular Recommendations

  • This cake is gluten-free due to the use of rice and almond flours, making it a great option for those with gluten sensitivities.
  • It’s a simple yet impressive dessert, perfect for those who prefer a fruit-heavy treat with just enough cake to hold everything together.

Apple & Oat Crumble Bars

Apple & Oat Crumble Bars

Oct 23, 2024

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Apple & Oat Crumble Bars

Apple crumble bars are a lovely way to enjoy the comforting flavors of apple and oats, with a healthy twist! These bars are made from wholesome ingredients that bring together fiber, good fats, and natural sweetness, perfect for anyone seeking a balance of indulgence and nutrition.

The star of this recipe is the oat crumble base, made with rolled oats and oat flour, a fantastic source of whole grains that provide sustained energy. The apples add a naturally sweet flavor, while warm spices like cinnamon and pumpkin pie spice infuse the bars with autumnal warmth. Plus, they’re sweetened with pure maple syrup and use butter to bring in that perfect crumbly texture without refined sugars.

Whether you’re grabbing one for breakfast, a snack, or a cozy dessert, these bars deliver on flavor and nutrients. But what makes oats so special? Oats are rich in soluble fiber, particularly beta-glucan, which has been shown to lower cholesterol levels and promote heart health. They’re also a good source of complex carbohydrates, offering slow-releasing energy that keeps you feeling full and energized for longer periods. Incorporating oats into your regular diet can help with digestion, stabilize blood sugar levels, and support overall gut health. That’s why oats should definitely have a place in your weekly routine, not only are they versatile, but they also offer an abundance of health benefits.

These Apple & Oat Crumble Bars are simple to make, nourishing, and perfect for any occasion. Whether you’re meal prepping for the week or baking a wholesome treat for friends and family, these bars are sure to satisfy!

Ingredients

For the oat crumble part:

  • 2 cups (180 g) rolled oats
  • ½ cup (45 g) oat flour
  • ⅛ tsp salt
  • ⅛ tsp cinnamon powder
  • ½ tsp baking powder
  • 3 tbsp maple syrup
  • 60 g butter, softened

For the apple part:

  • 3 large apples (520 g), shredded
  • ⅛ tsp cinnamon powder
  • ⅛ tsp pumpkin pie spice
  • Juice of ½ lemon
  • 2 tbsp maple syrup
  • 30 g chopped almonds

Directions

  1. Preheat the oven to 350°F (175°C) and line an 8.5-inch x 8.5-inch baking pan with parchment paper.
  2. In a bowl, mix rolled oats, oat flour, salt, cinnamon, and baking powder. Add softened butter and maple syrup, and mix until the mixture becomes crumbly. If desired, use your hands to incorporate the ingredients evenly. Chill the crumble in the fridge while preparing the apples.
  3. Clean the apples, core them, and shred them using a hand grater.
  4. In a separate bowl, combine the grated apples with lemon juice, cinnamon, pumpkin pie spice, and maple syrup. Mix thoroughly to coat the apples with the spice and syrup.
  5. Take ⅔ of the chilled oat crumble mixture and press it evenly into the prepared pan to create a smooth base layer.
  6. Spread the grated apple mixture evenly over the oat base.
  7. Mix the chopped almonds into the remaining oat crumble. Spread this final crumble layer over the apples, pressing gently to form a top layer.
  8. Bake the bars for 50 minutes or until golden brown. Let them cool completely before cutting into bars.

Prep Time: 30 minutes (plus 15 minutes chilling in the fridge)

Baking Time: 50 minutes

Servings: Makes 9 bars

Nutritional Information (Per 1 Bar)

  • Energy: 222 calories
  • Protein: 5.16 g
  • Fat: 8.89 g
  • Carbohydrates: 32.5 g
  • Fiber: 4 g

Storage Tips

  • Store the bars in an airtight container at room temperature for up to 3 days.
  • For longer storage, refrigerate for up to 1 week.
  • These bars can also be frozen for up to 3 months, just thaw them out when you’re ready to enjoy!

Serving Suggestions

  • Enjoy these apple bars as a grab-and-go breakfast, a nutritious snack, or a comforting dessert after dinner.

Additional Information

  • Vegan
  • Gluten-Free Friendly (if using certified gluten-free oats)