Healthy Falafels

Healthy Falafels

Aug 20, 2024

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Healthy Falafels

Experience the deliciousness of this Baked Falafel recipe, a healthier rendition of the classic Middle Eastern favorite. Crispy on the outside, tender on the inside, these falafels are infused with the aromatic goodness of chickpeas, herbs, and spices.

Whether you’re following a plant-based diet or just looking for a nutritious meal option, these falafels make an excellent choice.

Chickpeas are not only rich in protein but also high in fiber, which helps in maintaining digestive health. The herbs and spices add flavor and provide additional health benefits, such as anti-inflammatory properties and a boost to your immune system.

Enjoy these falafels stuffed in freshly homemade pita or naan bread, accompanied by your favorite fresh toppings for a wholesome meal that’s perfect for lunch or dinner.

Ingredients

  • 1 cup dried chickpeas (makes 2 cups soaked chickpeas)
  • 3 tbsp. olive oil
  • 50 g onion
  • 2 garlic cloves
  • 20 g fresh coriander and parsley (combined)
  • 1 tsp. salt
  • 1 tsp. coriander powder
  • 1/2 tsp. cumin
  • 1/2 tbsp. baking powder
  • 1/8 tsp. chili powder

Directions

  1. If using dried chickpeas, soak them in water overnight in the fridge. If using canned chickpeas, drain and rinse them thoroughly with cold water.
  2. In a food processor, combine the soaked or canned chickpeas, olive oil, onion, garlic cloves, fresh coriander and parsley, salt, coriander powder, cumin, baking powder, and chili powder.
  3. Blend the ingredients until you achieve a coarse and sticky paste-like consistency.
  4. Using an espresso spoon, another gadget of your choice, or your hands, shape the mixture into classic falafel round shapes.
  5. Place the formed falafel on a baking sheet lined with parchment paper.
  6. Preheat your oven to 350°F (175°C) and bake the falafel for about 35 minutes, or until they turn golden brown and firm to the touch.
  7. Serve the baked falafel as a sandwich, nestled in freshly baked pita or naan bread. Top with your favorite accompaniments such as lettuce, tomato slices, onion, avocado slices, and finish with a drizzle of tantalizing tahini sauce.

Prep Time

  • 30 mins Prep
  • 35 mins Baking

Nutritional Information (per 1 falafel)

  • Energy: 77 calories
  • Protein: 2.84 g
  • Fat: 3.54 g
  • Carbohydrates: 9.17 g
  • Fiber: 1.8 g

Storage

  • Store your leftover baked falafel in an airtight container in the refrigerator for up to 1 week.

Notes

  • Enjoy with your favorite accompaniments such as lettuce, tomato slices, onion, avocado slices, and finish with a drizzle of tantalizing tahini sauce.
Potato Cheese Bites

Potato Cheese Bites

Aug 20, 2024

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Potato Cheese Bites

Savor the delightful taste of these cheesy potato bites, a simple yet scrumptious side dish or snack that will surely become a favorite. With a crispy exterior and a creamy, cheesy interior, each bite offers a burst of flavor that’s hard to resist.

Potatoes are not only a comfort food but also a great source of vitamins, minerals, and fiber. When paired with cheese, they create a delicious combination that satisfies cravings while offering a good dose of calcium and protein.

 Whether you’re serving them as an appetizer or enjoying them as a snack, these cheesy potato bites are sure to be a hit.

Whether you’re looking to make a quick side dish for dinner or an indulgent snack for game night, these cheesy potato bites are versatile and perfect for any occasion. Serve them hot, and watch them disappear quickly!

Ingredients

  • 470 g potato (red or yellow)
  • 30 g melted butter (or non-dairy butter alternative)
  • 75 g shredded mozzarella and cheddar cheese mixture (or your cheese of choice)
  • 1/2 tsp salt
  • Ground black pepper to taste
  • Sriracha sauce for serving (optional)

Directions

  1. Begin by preheating your oven to 365°F (185°C) and line a baking sheet with parchment paper.
  2. Peel the potatoes and shred them using a hand grater or a food processor. Place the shredded potatoes in a bowl of cold water to remove excess starch. Drain thoroughly, squeezing out any remaining moisture with your hands or using a clean kitchen towel.
  3. In a large mixing bowl, combine the shredded potatoes, melted butter, shredded cheese mixture, salt, and ground black pepper. Gently mix until well combined.
  4. Take portions of the potato mixture and shape them into small rounds. Place the rounds onto the prepared baking sheet.
  5. Bake for 35 minutes or until the potato rounds are golden brown and crispy on the outside.
  6. Serve the cheesy potato bites hot, accompanied by your favorite sauce or a tangy sriracha sauce for an extra kick of flavor.

Prep Time

  • 30 mins Prep
  • 35 mins Baking

Nutritional Information (Per 1 Serving)

  • Energy: 101 calories
  • Protein: 3.43 g
  • Fat: 4.94 g
  • Carbohydrates: 11.02 g
  • Fiber: 1.3 g

Storage

  • Store any leftovers in an airtight container in the refrigerator for up to 2 days.

Notes

  • Reheat potato bites in the oven or toaster oven to maintain crispiness.
Potato Pizza

Potato Pizza

Aug 19, 2024

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Potato Pizza

Craving pizza but trying to avoid the carbs from traditional flour crusts? This Potato Pizza is your perfect solution! By using potatoes as the base, you not only cut down on carbs but also gain a range of nutritional benefits. Potatoes are packed with essential nutrients such as vitamins C and B6, potassium, and fiber. They support a healthy immune system, promote heart health, and can help regulate blood pressure. The fiber content in potatoes aids in digestion and helps keep you full longer, which is great for maintaining a healthy weight. Additionally, potatoes are a good source of antioxidants, which help fight off free radicals in the body, contributing to overall health.

Including potatoes in your diet can also provide sustained energy, making them an excellent choice for active individuals. This Potato Pizza is not only delicious but also a smart choice for anyone looking to maintain a balanced diet without sacrificing flavor.

Let’s dive into this incredibly tasty recipe that’s sure to satisfy your pizza cravings while keeping things light and healthy!

Ingredients:

  • 300 g small-sized white potato or any potato of your choice (12 small potatoes)
  • 100 g fresh mozzarella cheese or any cheese of your choice
  • 2 garlic cloves
  • 2 tbsp. olive oil
  • ¼ cup tomato paste
  • ½ tsp. pizza seasoning powder (homemade or store-bought)
  • ~1 tbsp. water
  • Salt to taste

Directions:

  1. Place the small white potatoes in a pot and boil them for about 20 minutes or until they get tender.
  2. Once cooked, drain them and gently smash them with a hand potato masher until they flatten.
  3. Drizzle the potatoes with olive oil infused with garlic and sprinkle some salt to taste.
  4. Place the potatoes on a baking pan and bake them for approximately 25 minutes at 400°F or until they become crispy and golden brown.
  5. Once the potatoes are baked, remove them from the oven and spread pizza tomato sauce over each potato, ensuring even coverage.
  6. Add a slice of fresh mozzarella cheese on top. If desired, top each mini potato pizza with garnishes of your preference such as basil leaves, shrimp, and black olives.
  7. Return the baking pan to the oven and broil quickly for about 5 minutes or until the cheese is melted.
  8. Enjoy while still warm and gooey.

Prep Time, Baking Information, and Servings:

  • Prep Time: 40 minutes
  • Baking Time: 25 minutes
  • Broiling Time: 5 minutes
  • Servings: 12

Nutritional Information (Per Serving):

  • Energy: 69 calories
  • Protein: 2.62 g
  • Fat: 4.16 g
  • Carbohydrates: 5.76 g
  • Fiber: 0.8 g

Storage and Particular Recommendations:

  • While these mini pizzas can be stored and reheated, they are best enjoyed when freshly made for optimal crispiness and flavor.
  •  Experiment with different toppings and garnishes to suit your taste preferences.
  •  The versatility of potatoes allows you to customize this recipe endlessly, making it perfect for any occasion!

 

Tuna Spring Roll

Tuna Spring Roll

Aug 19, 2024

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Tuna Spring Roll

Whether you’re on a weight loss journey or seeking filling, healthy, and low-calorie recipe ideas, these seasoned canned tuna and veggie spring rolls are the perfect inspiration. These rolls are not only light and satisfying but also packed with protein and essential nutrients, making them ideal for a healthy lunch or dinner.

Tuna is the star ingredient in these spring rolls, providing a rich source of lean protein, omega-3 fatty acids, and vital vitamins and minerals such as vitamin D and selenium. Choosing water-packed canned tuna keeps the calorie count low, making it an excellent option for those looking to maintain a balanced diet while enjoying delicious meals. Paired with fresh vegetables and wrapped in rice paper, these spring rolls are a perfect combination of flavor and nutrition.

These spring rolls are versatile and can be enjoyed as a light meal or snack, especially during the warmer months of spring and summer. They’re not only delicious but also easy to customize with your favorite vegetables and seasonings.

These Tuna Spring Rolls are a delicious and healthy way to enjoy a light meal packed with protein and fresh vegetables. Perfect for spring and summer, they are sure to become a favorite in your meal rotation!

Ingredients

For the Tuna Part:

  • 2 canned tuna (drained, 240 g) in water
  • ¼ cup 14% fat sour cream
  • 1 tbsp. olive oil
  • 35 g pickles
  • ¼ tsp. salt
  • ¼ tsp. garlic powder
  • ¼ tsp. onion powder
  • ½ tsp. Tabasco sauce
  • Black pepper to taste

For the Rolls Part:

  • 6 Vietnamese rice papers
  • 100 g red and orange pepper
  • 12 leaves or 105 g lettuce
  • 50 g sliced carrots
  • 40 g green onion

For the Dipping Sauce:

  • ⅓ cup water
  • 2 tbsp. fish sauce
  • 2 tbsp. rice vinegar
  • 1 tbsp. maple syrup
  • 30 g shredded carrots
  • 1 minced garlic clove
  • ½ tsp. chili flakes

Directions

  1. In a bowl, combine drained canned tuna, sour cream, olive oil, diced pickles, garlic powder, onion powder, Tabasco sauce, salt, and black pepper. Mix well and set aside.
  2. Thinly slice carrots, onion, and orange pepper. Clean and drain lettuce leaves.
  3. In a small bowl, mix water, fish sauce, rice vinegar, maple syrup, shredded carrots, minced garlic clove, and chili flakes. Set the dipping sauce aside to infuse the flavors.
  4. Dip one spring roll rice paper into a large bowl of cold water to soften. Lay the softened wrap onto a working board. Add ingredients in layers: orange pepper or carrot slices, lettuce leaves, tuna mixture, and slices of carrot, pepper, and onion. Fold the sides of the wrap and roll it to create the typical spring roll shape. Repeat until all the mixture is used.
  5. Let the spring rolls rest in the fridge for about half an hour to allow the flavors to meld together.
  6. Serve with the homemade dipping sauce.

Prep Time and Servings

  • Makes: 6 Servings
  • Prep Time: 30 minutes

Nutritional Information (Per 1 Serving)

  • Energy: 100 calories
  • Protein: 9.16 g
  • Fat: 3.99 g
  • Carbohydrates: 7.57 g
  • Fiber: 1 g

Storage and Recommendations

  • Serve the spring rolls fresh for optimal flavor and texture or store them for up to 1 day.
  • Customize the fillings according to your preferences.
  • Ensure you select a canned tuna brand that guarantees a product from wild and healthy tuna species to avoid higher levels of mercury.

 

Spinach Pie

Spinach Pie

Aug 19, 2024

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Spinach Pie

Indulge in the delightful flavors of traditional Turkish börek or Greek spanakopita with our adapted Spinach Pie recipe, perfect for any meal of the day. This recipe has been simplified while still capturing the essence of the classic dishes, making it easier and more calorie-conscious. By using thin Chinese spring roll wraps instead of the traditional phyllo dough, we’ve significantly reduced the calorie content while maintaining all the delicious flavors you love.

The hero of this dish is spinach, a powerhouse of nutrition that’s loaded with vitamins, minerals, and antioxidants. Spinach is rich in iron, calcium, and vitamins A, C, and K, making it an excellent choice for supporting bone health, boosting your immune system, and improving your vision.

Regular consumption of spinach can also help lower blood pressure and reduce the risk of chronic diseases. Incorporating spinach into your diet is a simple and tasty way to enhance your overall health.

This Spinach Pie, packed with nutritious veggies, feta cheese, and fresh dill, offers a flavorful and healthy twist to your table. Serve it for breakfast, brunch, or dinner, and enjoy a dish that’s as satisfying as it is good for you.

Ingredients

  • 300 g fresh spinach
  • 60 g green onion
  • 40 g fresh dill
  • 200 g feta cheese
  • 10 spring roll wraps
  • 1 egg
  • 1/2 cup plain yogurt
  • 3 tbsp. olive oil
  • 1/2 tsp. salt
  • Black pepper to taste

Directions

  1. Wash and chop fresh spinach, green onion, and fresh dill.
  2. In a mixing bowl, combine chopped spinach, green onion, dill, feta cheese, olive oil, salt, and black pepper. Stir until well combined and set aside.
  3. In a separate bowl, mix the egg and plain yogurt. Beat until well mixed.
  4. Brush a square baking pan with butter.
  5. Take one spring roll wrap and brush it with the egg yogurt mixture.
  6. Place two brushed spring roll wraps in the bottom of the baking pan.
  7. Spread a portion of the spinach mixture over the spring roll wraps.
  8. Repeat the layers, alternating between spring roll wraps and spinach mixture, until all the spinach is used.
  9. Cover the top tightly with three superposed spring roll wraps. Brush the top generously with the egg and yogurt mixture.
  10. Bake in a preheated oven at 265°F (130°C) for 45 minutes or until golden brown.
  11. Let the pie rest for a bit before cutting it into square-sized pieces.
  12. Serve while still warm and enjoy the flavorful and nutritious börek or spanakopita.

Prep Time and Servings

  • Makes: 6 Servings
  • Prep Time: 40 minutes
  • Baking Time: 45 minutes

Nutritional Information (Per 1 Serving)

  • Energy: 267 calories
  • Protein: 11.55 g
  • Fat: 16.86 g
  • Carbohydrates: 18.77 g
  • Fiber: 2.5 g

Storage and Recommendations

  • Store leftover pie in an airtight container in the refrigerator for up to 3 days. Reheat in the oven before serving.
  • Serve the pie as a delicious main dish or side for any meal.