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.

 

Stuffed Sweet Potato

Stuffed Sweet Potato

Aug 25, 2024

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Stuffed Sweet Potato

If you’re looking for a hearty, flavor-packed meal that’s both nutritious and delicious, this stuffed sweet potato recipe is a must-try! Sweet potatoes, with their naturally sweet flavor and velvety texture, form the perfect base for a savory stuffing made with seasoned ground beef and melted cheddar cheese. Not only is this dish comforting and satisfying, but it’s also incredibly easy to prepare, making it an ideal choice for busy weeknight dinners or a laid-back weekend meal.

Sweet potatoes are the star ingredient here, and they offer a wealth of health benefits that make them worth incorporating into your regular diet. Rich in fiber, vitamins A and C, and antioxidants, sweet potatoes support digestive health, boost your immune system, and promote glowing skin. Their low glycemic index means they provide steady energy without causing a spike in blood sugar levels, making them a great option for everyone, including those watching their blood sugar. Adding sweet potatoes to your diet can be a tasty way to improve your overall health while enjoying delicious meals like this one.

This recipe brings together the natural sweetness of sweet potatoes with the rich, savory flavor of ground beef, creating a meal that’s both comforting and nutritious. Try it out and enjoy the health benefits that come with every delicious bite!

Ingredients

  • 620 g sweet potatoes (or 3 medium-sized sweet potatoes)
  • 300 g ground beef
  • 2 tbsp olive oil
  • 60 g onion
  • 20 g fresh parsley
  • 1 large garlic clove
  • 1/4 cup tomato paste (60 g)
  • 1/4 tsp salt
  • 1/2 tsp coriander powder
  • 1/2 tsp paprika
  • Black pepper (to taste)
  • Water (up to ¼ cup)
  • 60 g cheddar cheese (or your cheese of choice)

Directions

  1. Clean and bake sweet potatoes at 365°F (180°C) for 50-60 minutes or until tender.
  2. Finely chop the onion and parsley.
  3. Cook ground beef in olive oil for 5 minutes or until browned.
  4. Add chopped onion, garlic, and cook briefly.
  5. Stir in tomato paste, salt, coriander, paprika, and black pepper.
  6. Add water and keep cooking for another minute or two until the mixture is done.
  7. Mix in fresh parsley and set aside the ground beef mixture to cool down.
  8. Open baked sweet potatoes, mash the flesh with a fork, and season with salt and black pepper to taste.
  9. Stuff each sweet potato with the ground beef mixture and top with cheese.
  10. Broil at 400°F (200°C) for 5 minutes or until the cheese melts.
  11. Serve warm with a salad.

Prep Time

  • 3 Servings
  • 30 mins Prep
  • 60 mins Baking
  • 5 mins Broiling

Nutritional Information (Per 1 Serving)

  • Energy: 479 calories
  • Protein: 31.74 g
  • Fat: 21.17 g
  • Carbohydrates: 42.63 g
  • Fiber: 5.9 g

Storage and Recommendations

  • Store any leftover stuffed sweet potatoes in an airtight container in the fridge for up to 3 days.
  • These stuffed sweet potatoes are great as a main dish and pair wonderfully with a summer salad.
  • You can customize the stuffing with your favorite herbs and spices for extra flavors.

 

Cottage Cheese Quiche

Cottage Cheese Quiche

Aug 23, 2024

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Cottage Cheese Quiche

Cottage cheese is rich in protein, low in calories, affordable, and so versatile that we’ve decided to try it in some of the most popular recipes across the globe. In this recipe, we’re using cottage cheese to make a lighter and absolutely delicious mushroom quiche! This quiche is easy to put together and turns out even better than using heavier creams and cheeses found in classic quiche recipes.

Cottage cheese brings a delightful creaminess to the quiche while keeping it light and healthy. With its high protein content and lower fat levels, it offers a nutritious twist on the traditional quiche.

Paired with the earthy flavors of mushrooms and the subtle sweetness of sautéed onions, this quiche is perfect for breakfast, lunch, or dinner. Serve it warm, straight from the oven, and enjoy the rich, satisfying taste that will make this quiche a regular in your meal rotation.

Ingredients

  • 260 g mushrooms
  • 150 g onion
  • 2 tbsp. olive oil
  • ¼ tsp. salt (for sautéing)
  • 1 large garlic clove
  • Black pepper to taste
  • 1 cup (200 g) cottage cheese
  • 2 eggs
  • ½ tbsp. olive oil (for brushing the ramekins)

Directions

  1. Clean and slice the mushrooms and chop the onion.
  2. Sauté onion with olive oil and salt until golden.
  3. Add the mushrooms, garlic, and pepper; sauté until half done and let cool.
  4. Use a hand blender (or food processor) to blend the cottage cheese until creamy and smooth.
  5. Add the eggs, salt, and black pepper to the cottage cheese and blend again to mix all the ingredients.
  6. Brush the quiche ramekins with olive oil.
  7. Divide the mushroom mixture into four portions. Distribute one portion in each ramekin.
  8. Pour the cottage cheese mixture over the mushrooms and use a spoon to mix the mushrooms and batter evenly.
  9. If desired, decorate the top of each quiche with a few slices of fresh mushroom.
  10. Preheat the oven to 350°F (175°C). Bake the quiches for 30 minutes or until golden.
  11. Serve the quiches warm, with a salad or other dishes for breakfast, lunch, or dinner.

Prep Time: 30 minutes
Baking Time: 30 minutes
Servings: 4

Nutritional Information (Per Serving)

  • Energy: 174 calories
  • Protein: 11.17 g
  • Fat: 11.54 g
  • Carbohydrates: 7.65 g
  • Fiber: 1 g

Storage

  • These mushroom quiches are best enjoyed fresh and warm, straight from the oven.
  • Leftover quiche can be stored in the fridge for up to 5 days.

Additional Recommendations

  • These quiches pair wonderfully with a fresh green salad or roasted vegetables for a light and protein-rich meal.
  • For an extra touch, consider adding a sprinkle of fresh herbs like chives or parsley on top before serving.