Zucchini Savory Muffins

Zucchini Savory Muffins

Aug 22, 2024

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Zucchini Savory Muffins

With their tender texture and savory taste, these Zucchini and Carrot Muffins are sure to become a favorite in your household for both kids and adults alike! Whether enjoyed for breakfast, lunch, or dinner, they offer a wholesome and delicious way to incorporate more vegetables into your diet. These muffins are not only packed with the goodness of zucchini and carrots but also contain fresh thyme and ricotta cheese, making them flavorful and nutritious.

Zucchini is low in calories but rich in essential nutrients like vitamin C, potassium, and antioxidants, all of which contribute to better heart health and immune function. Carrots add a delightful sweetness to these muffins and are an excellent source of beta-carotene, which is vital for maintaining healthy skin and vision. Combined with the protein-rich eggs and creamy ricotta, these muffins are a great way to start your day or enjoy as a snack.

Try them with the suggested avocado sauce or experiment with your own favorite dipping options for an added layer of flavor. These muffins are also a great option to prepare ahead of time, making them a convenient and healthy choice for busy mornings or quick meals.

Ingredients

  • 1 large zucchini (~335 g)
  • 1 large carrot (~125 g)
  • 1 green onion (~25 g)
  • 3 eggs
  • 100 g ricotta cheese
  • 2 tbsp olive oil
  • 4 or 5 stems of fresh thyme
  • 1/2 tsp salt
  • Black pepper to taste

Directions

  1. Clean and shred the large zucchini and carrot into a large bowl. Add salt, mix well, and let sit for 10 minutes.
  2. Meanwhile, chop the green onion and separate egg yolks from whites of three eggs. Whisk egg whites until stiff peaks form, then set aside.
  3. After 10 minutes, squeeze out excess water from shredded veggies and transfer to a mixing bowl.
  4. To the shredded veggies, add chopped green onion, egg yolks, fresh thyme, olive oil, ricotta cheese, and black pepper. Thoroughly combine.
  5. Gradually fold in whipped egg whites until fully incorporated.
  6. Pour equal portions of mixture into muffin cups and bake in a preheated oven at 365°F (185°C) for approximately 35 minutes or until golden brown.
  7. Remove muffins from cups immediately to prevent moisture.
  8. Serve warm or cold with preferred dipping sauce, such as freshly made avocado sauce.

Prep Time: 30 minutes
Baking Time: 35 minutes
Servings: 10

Nutritional Information
Per 1 Serving:

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

Storage and Recommendations

  • Store leftover muffins in an airtight container in the refrigerator for up to 5 days. Reheat briefly in the oven or microwave before serving for best taste and texture.
  • Enjoy these zucchini and carrot muffins as a nutritious breakfast, snack, or side dish alongside soups and salads.
Mushroom Omelet

Mushroom Omelet

Aug 22, 2024

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Mushroom Omelet

If you’ve ever found yourself scrambling for a quick, healthy, and satisfying meal, then this Mushroom Omelet is about to become your new go-to recipe. Not only is it incredibly easy to whip up, but it’s also packed with flavor and nutrients that will keep you energized throughout the day. Mushrooms bring a rich, earthy taste to this dish, perfectly complemented by fresh herbs and the delicate creaminess of eggs. Whether you’re making this for breakfast, lunch, or dinner, it’s a dish that never disappoints.

Now, let’s talk about why mushrooms should be a regular part of your diet. Mushrooms are often overlooked, but they are a powerhouse of nutrition. These little fungi are rich in antioxidants, particularly selenium, which is crucial for maintaining a healthy immune system. Selenium helps to protect your body’s cells from damage, reducing inflammation and boosting overall health. Additionally, mushrooms are one of the few natural sources of vitamin D, especially when they’ve been exposed to sunlight. Vitamin D is essential for bone health, aiding in calcium absorption and maintaining proper bone density.

Mushrooms are also low in calories and fat, making them an excellent addition to any diet, especially if you’re watching your weight. They provide a good amount of potassium, which helps regulate blood pressure and supports heart health.

Including mushrooms in your meals can also contribute to lower cholesterol levels, thanks to their high fiber content. In short, mushrooms are a nutritional goldmine, and this omelet is a delicious way to enjoy all the benefits they have to offer.

Ingredients

  • 4 large eggs
  • 240 g mushrooms
  • 80 g onion
  • 25 g parsley
  • 2 tbsp olive oil, plus 1 tbsp before adding the eggs, if desired
  • 1/2 tsp salt
  • Black pepper to taste
  • 1 large garlic clove (~4 g)

Directions

  1. Begin by preparing the ingredients. Slice the cleaned mushrooms, chop the onion, and parsley for added freshness and flavor.
  2. Heat olive oil in a saucepan or pan over medium-high heat. Add the chopped onion and sauté until soft and slightly browned.
  3. Add sliced mushrooms into the pan along with salt and black pepper. Continue sautéing under medium heat until the mushrooms are tender and slightly browned.
  4. Add the minced garlic to the pan and sauté until all the liquid from the mushrooms evaporates, and the mushrooms develop a rich brown color.
  5. Reduce heat to low, add parsley, and a bit of olive oil if desired. Stir to combine.
  6. Beat the eggs in a bowl and pour over the mushroom mixture. Use a spatula to evenly distribute the eggs over the mushrooms.
  7. Cover the pan and let the omelet cook over low heat for 5 to 7 minutes or until the top is set and cooked through.
  8. Once cooked, transfer the mushroom omelet onto a serving plate.

Prep Time: 15 minutes
Cooking Time: 20 minutes (Pan Cooking)
Servings: 4

Nutritional Information
Per 1 Serving:

  • Energy: 186 calories
  • Protein: 8.6 g
  • Fat: 15.16 g
  • Carbohydrates: 4.91 g
  • Fiber: 1.2 g

Storage and Recommendations

  • Store any leftover omelet in an airtight container in the refrigerator for up to 3 days.
  • Serve this mushroom omelet with a side salad or whole-grain toast for a complete meal.
  • For a twist, add cheese or other vegetables like bell peppers or spinach to the egg mixture.
Baked Sweet Potato

Baked Sweet Potato

Aug 22, 2024

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Baked Sweet Potato

With its harmonious blend of flavors and textures, these baked sliced sweet potatoes offer a unique culinary experience that combines the wholesome goodness of sweet potatoes with the comforting flavors of pizza. Sweet potatoes are an excellent source of vitamins A and C, potassium, and dietary fiber, making them not only delicious but also highly nutritious. These root vegetables are known for their antioxidant properties and ability to support healthy immune function, eye health, and digestion.

Incorporating sweet potatoes into your regular diet is a great way to boost your intake of essential nutrients while enjoying their natural sweetness and versatility in various dishes. With a crispy exterior and a soft, tender interior, these baked sweet potato slices are a perfect side dish to enjoy all year long!

Whether you’re looking for a healthy alternative to traditional potato dishes or a flavorful addition to your meal, these baked sweet potato slices are sure to satisfy.

Ingredients

  • 700 g raw sweet potatoes (approximately 550 g after skin and ends removed)
  • 3 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp paprika
  • 1 tsp pizza seasoning
  • 60 g Parmesan cheese or other cheese of your choice for topping

Directions

  1. Preheat the oven to 400°F (200°C).
  2. Wash and pat dry the sweet potatoes, then slice them into 1.5 cm thick slices.
  3. In a bowl, combine the olive oil, salt, paprika, and pizza seasoning. Stir well to ensure all the flavors are evenly distributed.
  4. Brush both sides of each sweet potato slice with the seasoned olive oil mixture and transfer onto a baking pan lined with parchment paper.
  5. Bake the sweet potato slices in the preheated oven for 20 minutes, allowing them to become tender and slightly crispy.
  6. After baking, remove the sweet potato slices from the oven and generously cover with Parmesan cheese or your preferred cheese.
  7. Switch the oven setting to broil and let it work for a maximum of 2 minutes, or just until the cheese is melted and bubbly to your liking.
  8. Serve the slices while still warm, as a delightful side dish that boasts the soft texture of baked sweet potatoes and the savory taste reminiscent of a classic pizza.

Prep Time

  • 20 minutes

Baking Time

  • 25 minutes

Servings

  • 12 slices

Nutritional Information (Per 1 Slice)

  • Energy: 91 calories
  • Protein: 2.17 g
  • Fat: 4.8 g
  • Carbohydrates: 10.11 g
  • Fiber: 1.4 g

Notes

  • Store any leftover sweet potato slices in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or a toaster oven to regain crispiness.
  • These sweet potato slices are a versatile side dish that pairs well with a variety of main courses.
Spinach & Feta Cheese Bites

Spinach & Feta Cheese Bites

Aug 21, 2024

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Spinach & Feta Cheese Bites

Elevate your appetizer game with these delightful Spinach and Feta Cheese Bites, a modern twist on a classic favorite. These bites are not only bursting with vibrant flavors but also offer a wonderful contrast of textures, thanks to the crispy spring roll wraps and the creamy, savory filling. Perfect for any occasion, from casual get-togethers to more formal events, these bites are sure to impress your guests and loved ones.

The star ingredient in this recipe, spinach, is a true nutritional powerhouse. Packed with vitamins A, C, and K, as well as iron, calcium, and antioxidants, spinach supports overall health in numerous ways. It’s known for its ability to boost immune function, promote healthy skin, and maintain strong bones. Moreover, spinach is incredibly low in calories, making it an excellent choice for those who want to enjoy delicious food without compromising on health.

Feta cheese, another key ingredient, adds a tangy, rich flavor that pairs perfectly with the earthy spinach. Feta is a good source of calcium and protein, and it contains beneficial probiotics that support gut health. The combination of spinach and feta makes these bites not only tasty but also incredibly nutritious.

Including more spinach and feta in your diet can contribute to better heart health, stronger bones, and improved digestion. Whether you’re looking to make a healthy snack for your family or an impressive appetizer for a party, these Spinach and Feta Cheese Bites are a delicious and health-conscious choice that you can feel good about serving. So, go ahead and enjoy these bites of goodness—your taste buds and your body will thank you!

Ingredients

  • 300 g frozen spinach
  • 100 g feta cheese, crumbled
  • 6 spring roll wraps
  • 1 tbsp butter (melted, for brushing)
  • 2 tbsp olive oil
  • 1/4 tsp salt (preferably Himalayan)
  • 1 tsp dried dill or 1/2 cup fresh dill
  • Black pepper to taste
  • 15 g Boursin cheese (optional, for garnish)
  • 15 g cheddar cheese (optional, for garnish)

Directions

  1. Preheat your oven to 350°F (175°C).
  2. Thaw the frozen spinach and squeeze out the excess water thoroughly.
  3. In a mixing bowl, combine the spinach with crumbled feta, olive oil, Himalayan salt, and dried dill. Mix until well combined and set aside.
  4. Instead of traditional phyllo dough, opt for Chinese spring roll sheets for a lighter, crunchier texture. Cut each sheet into 4 equal squares.
  5. Brush both sides of the spring roll squares with melted butter.
  6. Arrange 2 small squares in each muffin pan cup, pressing them gently to fit the shape of the cup.
  7. Spoon 1 large spoonful of the spinach and feta mixture into the layered dough in each cup.
  8. If desired, place a small piece of Boursin or cheddar cheese in the center of each cup for a nicer presentation.
  9. Bake in the preheated oven for 30 minutes, or until the bites are golden brown and irresistibly crisp.
  10. Let them cool down for a bit before serving.

Prep Time and Baking Information

  • Servings: 10 Servings
  • Prep Time: 30 mins
  • Baking Time: 30 mins

Nutritional Information (Per 1 Serving)

  • Energy: 131 calories
  • Protein: 5.01 g
  • Fat: 9.08 g
  • Carbohydrates: 7.99 g
  • Fiber: 1.3 g

Storage and Particular Recommendations

  • Store any leftover spinach and feta bites in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or toaster oven for best results.
  • These bites make for an excellent appetizer or snack. Serve them with a side of tzatziki or your favorite dipping sauce.
Spinach & Feta Cheese Frittata

Spinach & Feta Cheese Frittata

Aug 21, 2024

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Spinach & Feta Cheese Frittata

This spinach and feta cheese frittata is a quick, easy, and delicious masterpiece that effortlessly combines nutrition and flavor. Perfect for breakfast or a swift dinner, this recipe is an excellent choice for you and your loved ones.

Spinach is the star of this recipe, packed with nutrients like iron, calcium, and vitamins A and C. It’s a fantastic leafy green that supports bone health, boosts the immune system, and provides antioxidants to protect your cells from damage. Paired with feta cheese, which offers a tangy richness and a good source of protein and calcium, this frittata is both nourishing and flavorful.

Whether you’re looking for a nutritious meal to start your day or a satisfying dish for dinner, this Spinach & Feta Cheese Frittata is sure to please. It’s not only delicious but also packed with essential nutrients that make it a healthy choice for any time of the day.

This Spinach & Feta Cheese Frittata is a wonderful way to enjoy the nutritious benefits of spinach and the rich, savory flavor of feta cheese. It’s perfect for any meal of the day and sure to become a favorite in your household. Enjoy!

Ingredients

300 g thawed frozen spinach
1 medium onion (80 g)
Medium bunch of fresh parsley (50 g)
100 g feta cheese
4 large eggs
2 tbsp olive oil
1 tbsp dried dill (or use fresh dill for more flavor)
1/2 tsp salt
Ground black pepper, to taste

 

Directions

  1. Preheat your oven to 365°F (185°C).
  2. Thaw and squeeze the frozen spinach to remove excess moisture.
  3. Finely chop the onion and parsley.
  4. In a large bowl, combine the squeezed spinach, finely chopped onion, parsley, and crumbled feta cheese.
  5. In a separate bowl, beat the eggs until well mixed.
  6. Add the beaten eggs to the spinach mixture. Drizzle in the olive oil and season with salt and ground black pepper. Add the dried or fresh dill and stir thoroughly to ensure all ingredients are harmoniously combined.
  7. Line a baking pan with parchment paper to prevent sticking.
  8. Pour the prepared mixture into the lined baking pan, spreading it out evenly.
  9. Place the pan in the preheated oven and bake for 45 minutes, or until the frittata is set and has a delightful golden hue on top.
  10. Allow the frittata to cool slightly before slicing and serving.

Yields: 4 Servings

Prep Time: 30 minutes

Baking Time: 45 minutes

Nutritional Information

Per 1 Serving:
Energy: 235 calories
Protein: 13.35 g
Fat: 17.61 g
Carbohydrates: 7.75 g
Fiber: 3.1 g

 

Storage

  • Store leftover frittata in an airtight container in the refrigerator for up to 3 days.
  • Reheat in the microwave or oven until warm before serving.
  • For added flavor, consider using fresh dill instead of dried. Pair it with a fresh green salad or some crusty bread for a complete meal.