Avocado Omelet

Avocado Omelet

Feb 25, 2025

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Avocado Omelet

If you’re looking for a creamy, satisfying, and incredibly nutritious meal, this Avocado Omelet is the perfect choice. Packed with protein, fiber, and heart-healthy fats, it’s a dish that not only fuels your body but also keeps you feeling full and energized for hours. Whether you’re in need of a quick breakfast, a wholesome brunch, or a light yet nourishing dinner, this oven-baked omelet is a game-changer!

What makes this omelet special? The star ingredient: avocado! Unlike traditional omelets that rely on heavy cream or oil for a rich texture, the natural creaminess of avocado gives this dish a velvety smoothness without the need for extra fat. Avocados are loaded with monounsaturated fats, which support heart health and help regulate cholesterol levels. They’re also an excellent source of fiber, promoting good digestion and steady energy release. Plus, they provide potassium, an essential mineral that helps maintain proper hydration, muscle function, and blood pressure balance.

Eggs, the other key player in this recipe, are one of the best sources of high-quality protein. They contain all nine essential amino acids, making them a complete protein source that supports muscle repair and overall health. Eggs are also rich in choline, a nutrient essential for brain function, as well as vitamin B12, which plays a crucial role in red blood cell production and energy metabolism.

This recipe is not just about nutrition, it’s also incredibly easy to make! Instead of standing over a stovetop flipping an omelet, you’ll bake everything in one dish, allowing the flavors to meld beautifully while saving you time and effort. It’s also highly customizable, so you can add your favorite vegetables, cheeses, or seasonings to make it your own.

Whether you’re following a gluten-free, low-carb, or keto-friendly lifestyle, or you simply want a delicious way to incorporate more healthy fats into your diet, this Avocado Omelet is a must-try. With its light yet creamy texture, vibrant flavors, and effortless preparation, this dish is bound to become a favorite in your kitchen!

Ingredients:

  • 2 small avocados (220 g)
  • 4 eggs
  • ½ tsp. salt
  • Black pepper, to taste
  • Smoked paprika, to taste
  • 20 g onion, chopped
  • 45 g tomato, chopped
  • 30 g yellow and red bell peppers, chopped
  • 30 g broccoli florets
  • 2 tbsp. olive oil
  • 30 g shredded cheddar cheese (or cheese of choice)

Directions:

  1. Preheat your oven to 400°F (200°C).
  2. Chop the onion, tomato, and bell peppers. Cut the broccoli into small florets. Set the veggies aside.
  3. Prepare the avocados by cutting them in half, removing the pit, and scooping out the flesh. Transfer the avocado to a mixing bowl.
  4. Blend the eggs and avocado together, adding salt and black pepper. Use a hand mixer or food processor to blend until smooth and creamy.
  5. Grease a circular baking pan (8.6 inches / 22 cm) with a bit of olive oil. Pour the avocado-egg mixture into the pan and spread it evenly using a spatula.
  6. Sprinkle the chopped veggies evenly on top of the mixture. Season with additional salt and black pepper to taste.
  7. Drizzle 2 tablespoons of olive oil over the surface.
  8. Bake for about 30 minutes, or until the omelet is fully set and cooked through.
  9. Remove from the oven, sprinkle shredded cheddar cheese over the top, and return to the oven under the broil setting for up to 5 minutes, or until the cheese melts.
  10. Let the omelet cool slightly before slicing into portions. Enjoy warm!

    Nutritional Information (Per Serving):

    • Calories: 242
    • Protein: 8.84 g
    • Fat: 20.91 g
    • Carbs: 6.76 g
    • Fiber: 4.1 g

    Storage & Recommendations:

    • Store leftovers in an airtight container in the fridge for up to 3 days.
    • Customize it! Add mushrooms, spinach, or feta for extra flavor.
    • Pair it with a fresh salad for a balanced, nourishing meal.
    • Make it dairy-free! Swap out the cheese for nutritional yeast or skip it altogether.
    Red Lentil Nuggets

    Red Lentil Nuggets

    Jan 14, 2025

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    Red Lentil Nuggets

    When it comes to creating nutritious meals that everyone will love, these Red Lentil Nuggets are a true winner. Whether you’re whipping up a quick lunchbox addition, a satisfying snack, or a wholesome dinner centerpiece, these nuggets are guaranteed to impress. The beauty of this recipe lies in its simplicity, made with pantry staples, fresh veggies, and hearty red lentils, these nuggets are gluten-free, packed with protein, and baked to golden perfection.

    But what makes these nuggets truly special is their versatility. They’re perfect for picky eaters, busy parents, or anyone looking for a healthier alternative to store-bought options. Imagine the joy of knowing exactly what’s in your food—no preservatives, no hidden additives, just real, wholesome ingredients. Serve them alongside a creamy avocado dip, a fresh salad, or even tucked into wraps for a fun twist on mealtime.

    Now, let’s talk about the star ingredient: red lentils. These humble legumes are a nutritional powerhouse and a must-have in any well-rounded diet. Red lentils are rich in plant-based protein, making them an excellent choice for vegetarians and omnivores alike. They’re packed with dietary fiber, which supports digestion and helps maintain healthy blood sugar levels. But that’s not all—red lentils are an outstanding source of iron, folate, and magnesium, nutrients crucial for energy production, immune function, and overall vitality.

    Incorporating red lentils into your regular diet can have lasting health benefits. Their iron content can help combat fatigue and support red blood cell production, while their low glycemic index keeps you feeling full and energized for hours. Red lentils are also incredibly versatile, they pair well with countless flavors and can be used in soups, stews, salads, and, of course, these delightful nuggets.

    If you’re looking for a recipe that’s healthy, flavorful, and easy to make, these Red Lentil Nuggets tick all the boxes. Plus, they’re a fantastic way to introduce more plant-based ingredients into your diet while ensuring that every bite is as delicious as it is nourishing. Whether you’re feeding a crowd or preparing a meal for yourself, these nuggets are sure to become a household favorite.

    Ingredients:

    • ½ cup (90 g) red lentils
    • 30 g onion, coarsely chopped
    • 1 garlic clove, coarsely chopped
    • 1 egg
    • 1 can (110 g) strained tuna meat
    • 50 g shredded carrot (or veggies of choice)
    • 40 g finely chopped red bell pepper (or veggies of choice)
    • 10 g finely chopped fresh parsley
    • 30 g shredded mozzarella (or cheese of choice)
    • 3 tbsp. olive oil, plus 1 tbsp for brushing
    • ¼ tsp. salt
    • ¼ tsp. dried onion powder
    • ¼ tsp. dried garlic powder
    • ¼ tsp. dried oregano (or herbs of choice)
    • Black pepper to taste

    Directions:

    1. Soak red lentils in water for 4 hours at room temperature or overnight in the refrigerator.
    2. Rinse soaked lentils thoroughly and strain well to remove any excess water.
    3. Blend lentils with onion, garlic, and egg in a blender or with a hand blender until smooth and creamy.
    4. Add strained tuna, shredded carrot, chopped bell pepper, parsley, mozzarella, olive oil, and all seasonings to the mixture.
    5. Mix everything thoroughly until the mixture holds together easily.
    6. Shape the mixture into nugget fingers or rectangles, about 2 tablespoons each.
    7. Place the shaped nuggets onto a parchment-lined baking pan.
    8. Brush the tops of the nuggets with olive oil for a crispier texture.
    9. Bake in a preheated oven at 350°F (180°C) for 30 minutes, or until golden brown.
    10. Serve warm with your favorite dipping sauce, such as fresh avocado dip.

    Prep Time and Baking Information:

    • Soaking: at least for 4 hours or overnight in the fridge
    • Prep Time: 30 minutes
    • Baking Time: 30 minutes
    • Servings: 16 nuggets

    Nutritional Information:

    Per 1 nugget:

    • Energy: 70 calories
    • Protein: 3.6 g
    • Fat: 4.35 g
    • Carbohydrates: 4.4 g
    • Fiber: 0.8 g

    Storage:

    • Store leftovers in an airtight container in the fridge for up to 5 days.
    • Freeze uncooked nuggets on a baking sheet, then transfer to a freezer-safe bag for up to 3 months. Bake directly from frozen, adding 5–7 minutes to the cook time.

    Particular Recommendations:

    Red lentils are a versatile ingredient that blends seamlessly into both savory and sweet recipes. To maximize their health benefits, pair them with vitamin C-rich foods to boost iron absorption, such as fresh bell pepper in this recipe or a side of citrus salad. These nuggets also make a great gluten-free and protein-packed option for those focusing on balanced eating habits!

    Chickpea Pizza Crust

    Chickpea Pizza Crust

    Oct 16, 2024

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    Chickpea Pizza Crust

    Pizza is an all-time favorite, but let’s face it—traditional crusts often come loaded with refined flour, which can leave us feeling sluggish and unsatisfied. That’s why this chickpea pizza crust is a game-changer. By swapping out the usual refined flours for nutrient-packed chickpeas, this gluten-free option gives you all the satisfaction of pizza without the guilt.

    Chickpeas bring a wealth of nutrition to the table: they’re high in plant-based protein, fiber, and essential vitamins, making this crust both filling and nourishing. Whether you’re looking to boost your protein intake, avoid gluten, or simply enjoy a healthier take on pizza, this recipe has you covered.

    What sets this chickpea crust apart is its balance of texture and nutrition. It bakes up with a soft yet crispy finish, perfect for holding all your favorite toppings without getting soggy. Plus, chickpeas have a low glycemic index, which helps regulate blood sugar, ideal for anyone who wants to indulge while staying mindful of their diet. If you’re looking to make pizza night both delicious and nutritious, this chickpea crust will quickly become a staple in your kitchen.

    Nutritional Benefits of Chickpeas
    Chickpeas are a powerhouse legume that should be a regular part of your diet. They’re an excellent source of protein, especially for those following a plant-based lifestyle, and they help promote satiety, keeping you full longer. They’re also rich in fiber, which aids digestion and supports heart health. Chickpeas are loaded with vitamins like folate, essential for cell function, and minerals like iron, which are crucial for preventing fatigue and maintaining energy levels. Incorporating chickpeas regularly can help balance blood sugar and reduce cholesterol, making them an ideal addition to your meals, even in pizza crusts!

    Ingredients

    For the pizza crust:

    • ½ cup (90 g) raw chickpeas or 1 cup soaked chickpeas
    • ½ cup sour cream or yogurt
    • 1 egg
    • ⅛ tsp. salt
    • 1 tbsp. olive oil
    • ½ tsp. baking powder

    For the toppings:

    • ½ cup (125 g) tomato sauce
    • 1 tsp. dried oregano (or pizza seasoning)
    • 60 g shredded mozzarella cheese
    • 15 g black olive slices
    • Fresh basil leaves for garnish (optional)

    Directions

    1. Soak the raw chickpeas overnight in room-temperature water. They will double in size, yielding about 1 cup of soaked chickpeas.
    2. Drain and rinse the chickpeas thoroughly the next day.
    3. Blend the chickpeas together with sour cream, egg, and salt until smooth.
    4. Add the olive oil and baking powder, blending until just combined.
    5. Preheat your oven to 350°F (180°C), grease a baking dish, and line it with parchment paper.
    6. Pour the chickpea mixture into the dish, smoothing out the surface evenly.
    7. Bake for 30 minutes until the crust is golden and fully cooked.
    8. Allow the crust to cool slightly, then spread the tomato sauce evenly over it.
    9. Sprinkle oregano on top, followed by the mozzarella cheese and olive slices.
    10. Bake for another 10 minutes or until the cheese melts. Garnish with fresh basil leaves if desired. Slice and enjoy!

    Prep Time: 20 minutes
    Baking Time: 30 minutes + 10 minutes
    Servings: 4 slices

    Nutritional Information (per slice):

    • Calories: 240
    • Protein: 11.24 g
    • Fat: 13.05 g
    • Carbohydrates: 20.02 g
    • Fiber: 3.6 g

    Storage and Recommendations:

    • Store leftovers in an airtight container in the refrigerator for up to 5 days.
    • To reheat, place slices in a preheated oven at 350°F (180°C) for 5-7 minutes until warmed through.
    • The crust can be pre-baked and frozen for up to 3 months. Thaw it before adding toppings and baking.

     

    Seafood Salad

    Seafood Salad

    Sep 30, 2024

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    Seafood Salad

    If you’re looking for a way to boost your iron intake while enjoying a delicious, nutrient-packed meal, this iron-rich seafood salad is a perfect addition to your table. Featuring clams and mussels as the main ingredients, this dish not only brings a burst of flavor but also offers a powerhouse of essential nutrients. Clams and mussels are among the best dietary sources of heme iron, the form of iron that your body can absorb most efficiently. For individuals managing iron deficiency or anyone simply wanting to maintain healthy iron levels, adding these shellfish to your diet can be an excellent way to naturally replenish iron stores. Unlike plant-based sources of iron, which are more difficult for your body to absorb due to the presence of inhibitors like phytates, clams and mussels provide a more direct and effective source of iron.

    Clams and mussels are more than just iron providers; they’re also rich in a variety of nutrients that support your overall well-being. They’re packed with high-quality protein, essential for muscle maintenance and repair, and they’re a fantastic source of vitamin B12, which is crucial for brain function and energy production. Additionally, these shellfish contain healthy omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain health. Whether you’re recovering from anemia or just looking for a satisfying, nutritious meal, this seafood salad can help you meet your body’s needs while treating your taste buds.

    One of the best things about this salad is its versatility. You can serve it as a refreshing appetizer or a light, flavorful main course, making it suitable for various occasions. The combination of seafood with crisp, broiled bell peppers and a zesty lemon dressing makes this dish as exciting as it is nutritious. With its high iron content and wealth of other essential vitamins and minerals, it’s a dish you’ll want to include in your regular meal rotation, especially if you’re aiming to boost your energy levels, improve focus, and support your body’s immune system.

    Incorporating clams, mussels, and shrimp into your diet isn’t just about iron. These seafood options are also low in fat, but rich in healthy fats that are known to improve cardiovascular health. With a salad like this, you’re not only filling your plate with delicious flavors, but you’re also promoting long-term health. Regularly consuming shellfish like clams and mussels has been shown to reduce the risk of cardiovascular diseases and improve cognitive function. So why not indulge in this vibrant seafood salad and enjoy the many benefits it has to offer?

    Ingredients

    • 100 g onion
    • 4 tbsp olive oil (1 tbsp for sautéing onion, 3 tbsp. for the salad seasoning)
    • ⅛ tsp. + ¼ tsp salt
    • 2 garlic cloves
    • 270 g bell peppers
    • 20 g fresh parsley
    • 1 cup (120 g) clam meat, frozen or fresh
    • 1 cup (175 g) mussel meat, frozen or fresh
    • 140 g shrimp chunks, frozen or fresh
    • 45 g sliced olives
    • Juice of 1 lemon
    • 1 tbsp. apple cider vinegar
    • Black pepper, to taste

    Directions

    1. Sauté chopped onion in olive oil with a pinch of salt until browned.
    2. Add minced garlic to the onions, cook briefly, then set aside.
    3. Broil oiled bell peppers at 400°F (200°C) for 15 minutes.
    4. Once cooled, peel the peppers and cut into strips.
    5. Defrost or cook clam and mussel meat, then set aside.
    6. Cook the shrimp, peel, and chop into small chunks.
    7. In a large bowl, combine the onions, peppers, clams, mussels, shrimp, olives, and parsley.
    8. Dress with olive oil, lemon juice, vinegar, salt, and pepper. Mix well and serve.

    Prep Time: 30 minutes

    Broil Time: 15 minutes

    Servings: 4 servings

    Nutritional Information (per serving):

    • Energy: 323 calories
    • Protein: 27.7 g
    • Fat: 18.14 g
    • Carbohydrates: 12.04 g
    • Fiber: 2.2 g
    • Iron: 5 mg

    Storage

    • Store any leftovers in an airtight container in the refrigerator for up to 2 days.
    • Best served fresh for optimal flavor and texture.
    • If using fresh seafood, be sure to consume within the recommended time for freshness.

    Notes

    • This dish is gluten-free.
    • Rich in heme iron, making it ideal for those managing iron deficiency.
    • For best results, serve fresh and enjoy within two days of preparation.
    Cottage Cheese Savory Muffins

    Cottage Cheese Savory Muffins

    Aug 25, 2024

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    Cottage Cheese Savory Muffins

    With their tender texture and savory flavor, these cottage cheese muffins are the perfect addition to your meal planning. Whether you’re aiming to include more protein-rich foods in your diet or simply want a delicious, versatile snack, these muffins have you covered. Ideal for breakfast, lunch, or dinner, they bring a wholesome balance of flavors that are sure to please.

    Cottage cheese, the key ingredient in these savory muffins, is a fantastic source of protein, calcium, and essential nutrients. It’s low in fat but high in important nutrients like vitamin B12 and phosphorus, making it an excellent choice for those looking to build muscle, support bone health, or maintain a balanced diet. Including cottage cheese in your regular diet can help you meet your daily protein needs while keeping your meals light and nutritious. These muffins offer an easy and delicious way to enjoy the health benefits of cottage cheese every day.

    These savory cottage cheese muffins are not only easy to make but also packed with nutrients that are essential for a healthy diet. Whether you’re serving them as a main dish or a snack, they’re sure to become a favorite in your household!

    Ingredients

    • 40 g green onion, chopped
    • 50 g smoked salmon slices, chopped
    • 4 eggs
    • 2 tbsp olive oil
    • 1 cup (200 g) cottage cheese
    • 1/4 tsp salt
    • Black pepper to taste
    • Rosemary leaves or other herbs of choice

    Directions

    1. Preheat your oven to 365°F (185°C).
    2. Chop the green onion and smoked salmon slices, then set them aside.
    3. In a mixing bowl, beat the eggs until they are well mixed. Add the cottage cheese, the olive oil, the chopped green onion, and smoked salmon to the egg and cottage cheese mixture.
    4. Season with salt and black pepper to taste.
    5. Stir gently to ensure all the ingredients are evenly mixed.
    6. Pour equal quantities of the mixture into nonstick muffin cups or silicone cups.
    7. Sprinkle the top of each muffin with rosemary leaves or your preferred herbs.
    8. Bake for 20 minutes or until the muffins turn golden brown.
    9. Remove the muffins from the oven and let them cool slightly before serving.
    10. Serve the muffins while they are still warm, accompanied by a side salad and your favorite dipping sauce.

    Prep Time

    • 8 Muffins
    • 20 mins Prep
    • 20 mins Baking

    Nutritional Information (Per 1 Muffin)

    • Energy: 76 calories
    • Protein: 4.08 g
    • Fat: 5.6 g
    • Carbohydrates: 2.96 g
    • Fiber: 0.8 g

    Storage and Recommendations

    • Store any leftover muffins in an airtight container in the fridge for up to 5 days or in the freezer for up to 1 month.
    • These muffins are versatile and can be enjoyed at any meal.
    • Pair them with a fresh salad, some avocado slices, or even as a protein-packed snack on the go.