Cruciferous Muffins

Cruciferous Muffins

Aug 19, 2024

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Cruciferous Muffins

Cruciferous vegetables, hailed as superfoods for their exceptional health benefits, are low in calories yet packed with essential nutrients. These vegetables, which include cauliflower, broccoli, and Brussels sprouts, are renowned for their ability to support overall health and well-being. In this recipe, we combine these powerhouse veggies to create savory muffins that are as nutritious as they are delicious.

Cauliflower, broccoli, and Brussels sprouts belong to the cruciferous vegetable family, known for their high content of vitamins, minerals, and antioxidants. These vegetables are particularly rich in vitamin C, vitamin K, and folate, all of which play vital roles in supporting immune function, bone health, and cell growth. Additionally, cruciferous vegetables contain unique compounds called glucosinolates, which have been shown to have cancer-protective properties by helping to eliminate toxins from the body.

By grating these vegetables into a rice-like texture and combining them with cottage cheese and eggs, this recipe transforms simple ingredients into a hearty, protein-rich meal. Cottage cheese adds a creamy texture and boosts the protein content, making these muffins a satisfying and balanced option for any time of day. The inclusion of fresh thyme and green onions enhances the flavor, while olive oil adds healthy fats that aid in the absorption of fat-soluble vitamins.

These muffins offer a delightful and nutritious way to enjoy the benefits of cruciferous vegetables. Whether you’re looking for a nutritious breakfast, a snack on the go, or a savory side dish, these muffins are sure to become a favorite in your kitchen.

Ingredients

  • 300 g cauliflower florets
  • 150 g broccoli florets
  • 150 g Brussels sprouts
  • 40 g green onion
  • 5 or 6 stalks (5 g) of fresh thyme (or preferred herbs)
  • 4 eggs
  • 1 cup (250 g) cottage cheese (or any soft cheese)
  • 4 tbsp. olive oil
  • 1 tsp. salt
  • Black pepper to taste
  • ½ tsp. mustard seeds (optional)
  • ½ tsp. coconut oil (or any oil) to brush the muffin cups

Directions

  1. Clean the cauliflower, broccoli, and Brussels sprouts, and cut them into small florets.
  2. Grate the cauliflower, broccoli, and Brussels sprouts to a rice-like texture using a food processor or hand grater.
  3. Finely chop the green onions and fresh thyme leaves.
  4. Crack the eggs into a bowl and beat them lightly.
  5. In a large mixing bowl, combine the grated vegetables, chopped green onions, and thyme leaves.
  6. Add the beaten eggs, cottage cheese, olive oil, salt, black pepper, and optional mustard seeds.
  7. Mix all ingredients until well combined.
  8. Preheat the oven to 385°F (196°C). Grease the muffin cups with oil.
  9. Scoop the vegetable mixture into the prepared muffin cups, filling each cup evenly.
  10. Place the muffin tin in the preheated oven and bake for approximately 40 minutes or until the muffins are golden brown and set.
  11. Remove the muffins from the oven and allow them to cool slightly. Serve with your favorite dips and salads.

Prep Time, Baking Information, and Servings

  • Servings: 10 muffins
  • Prep Time: 30 minutes
  • Baking Time: 40 minutes

Nutritional Information (Per 1 Muffin)

  • Energy: 116 calories
  • Protein: 6.77 g
  • Fat: 8.12 g
  • Carbohydrates: 5.05 g
  • Fiber: 1.7 g

Notes & Storage

  • Store leftover muffins in an airtight container in the refrigerator for 1 week.
  • Enjoy these vegetable muffins as a nutritious breakfast, snack, or side dish. Pair with a salad or soup for a wholesome meal.
Easy Poached Egg

Easy Poached Egg

Aug 18, 2024

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Easy Poached Egg

There’s something truly special about a perfectly poached egg. Whether you’re adding it to your avocado toast, serving it on a bed of greens, or simply enjoying it on its own, a poached egg can elevate any meal with its silky, runny yolk and tender whites.

Mastering the art of poaching eggs doesn’t have to be complicated. With this simple technique, you’ll be whipping up restaurant-quality poached eggs in no time. It’s all about the right method and a little bit of patience, and soon enough, you’ll be impressing yourself (and maybe a few guests) with your poaching skills!

Let’s get started on making the perfect poached egg that’s sure to add a touch of elegance to your breakfast or brunch.

Ingredients

  • 1 egg (or more, as desired)
  • Salt and chili powder to taste (or your preferred seasoning)

Directions

  1. Select a small non-stick pan suitable for poaching eggs.
  2. Pour hot water into the pan, adding 1 tablespoon of white vinegar to help coagulate the egg whites. Place a stainless steel biscuit cutter in the center of the pan. If poaching multiple eggs, use additional biscuit cutters.
  3. Crack one egg into the center of each biscuit cutter. Ensure the yolk remains intact and centered.
  4. Cover the pan with a lid to trap the heat and steam.
  5. Allow the eggs to simmer over medium heat for no more than 2 minutes. This duration may vary slightly based on desired egg consistency.
  6. Using a slotted spoon, carefully remove the poached eggs from the pan. Ensure excess water drains away.
  7. Season the eggs with salt, chili powder, or preferred seasoning according to taste.

Serving Information

  • Servings: 3 Eggs
  • Prep Time: 20 minutes
  • Time in the Fridge: 1 hour

Nutritional Information (Per Serving)

  • Energy: 72 calories
  • Protein: 6.28 g
  • Fat: 4.76 g
  • Carbohydrates: 0.36 g
  • Fiber: 0 g

Storage and Recommendations

  • Poached eggs are best enjoyed immediately after cooking. Avoid storing them as they can lose their texture and flavor.
  • Serve poached eggs atop toasted bread, alongside avocado toast, or as a protein-rich addition to salads.
Homemade Sandwiches

Homemade Sandwiches

Aug 18, 2024

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Homemade Sandwiches

There’s something truly satisfying about crafting your own sandwich from scratch, isn’t there? Whether it’s the thrill of combining your favorite flavors or the simple joy of biting into something you made with your own hands, sandwiches have a way of bringing comfort and delight in every bite.

In this recipe, we’re going to take your sandwich game to the next level by using homemade buns and spreads that we’ve prepared in our previous recipes. The beauty of sandwich making lies in its versatility, you can mix and match ingredients to suit your taste buds and make each sandwich truly your own.

So, let’s dive into the delicious world of homemade sandwiches. We’ll guide you through the steps to create three mouthwatering options: a savory Chicken Sandwich, a fresh and tangy Salmon Sandwich, and a rich and flavorful Cheese Sandwich. Each one is bursting with flavor and freshness, perfect for any meal of the day.

Let’s start cooking!

Ingredients

For the Chicken Sandwich:

  • 200 g roasted and sliced chicken breast
  • 20 g onion, finely chopped
  • 25 g pickles, sliced
  • 2 tsp. homemade tahini sauce
  • Salt and black pepper to taste
  • 1 homemade bun (or store-bought)
  • 1 ½ tsp. dried tomato spread
  • 2 or 3 salad leaves

For the Salmon Sandwich:

  • 1 homemade bun (or store-bought)
  • 50 g smoked salmon
  • 1 ½ tsp. feta cheese spread
  • 4 or 5 thin onion slices
  • Handful of capers (8 – 10)

For the Cheese Sandwich:

  • 1 homemade bun (or store-bought)
  • 3 slices smoked Gouda cheese (60 g) or other cheese of your choice
  • 1 ½ tsp. black olive spread

Directions

Chicken Sandwich:

  1. Place the roasted and sliced chicken breast in a bowl, add finely chopped onion, sliced pickles, homemade tahini sauce, salt, and pepper. Mix well.
  2. Slice the homemade bun horizontally. Spread dried tomato spread on one side.
  3. Layer salad leaves on the bottom bun, followed by the prepared chicken mixture.
  4. Cover with the top bun and serve.

Salmon Sandwich:

  1. Spread feta cheese spread on the bottom half of the homemade bun and lay smoked salmon over it.
  2. Arrange thin onion slices and capers on top.
  3. Place the top bun over the fillings and serve.

Cheese Sandwich:

  1. Spread black olive spread over the bottom half of the homemade bun and lay the Gouda cheese slices on top of it.
  2. Place the top bun over the fillings and serve.

Serving Information

  • Servings: 3 Sandwiches
  • Prep Time: 3 x 15 minutes

Nutritional Information

  • Note: Nutritional information for the sandwiches can vary. We encourage you to calculate it for each sandwich based on the specific ingredients you use.

Storage and Recommendations

  • Store in the refrigerator for up to 3 days.
  • Experiment with different combinations and toppings to suit your taste preferences.
Eggplant Rings

Eggplant Rings

Aug 18, 2024

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Eggplant Rings

Indulge in a delightful culinary journey with this easy, nutritious, and utterly delicious eggplant recipe. Versatile and adaptable, this dish allows you to customize it with your preferred vegetables, herbs, cheese, and spices, making it a versatile addition to any meal plan. With just a large eggplant, a couple of eggs, and a cheese of your choice, you can whip up a quick, nutritious, and delectable lunch or dinner for the entire family.

Eggplants, also known as aubergines, are not only a flavorful addition to your diet but are also packed with essential nutrients. They are rich in fiber, which promotes digestive health, and they provide a good amount of vitamins and minerals, including vitamin C, vitamin K, and potassium. The antioxidants in eggplants, particularly nasunin found in the skin, have been shown to protect cells from damage, making them a great choice for supporting overall health. The combination of eggplant with eggs and cheese creates a dish that is both satisfying and nutritious, offering a delightful balance of textures and flavors.

These cheesy and gooey eggplant rings are perfect as a main dish or as a side to complement your favorite meals. They are simple to prepare and can easily become a family favorite, especially for those looking for a healthy and tasty alternative to traditional meat dishes.

Get ready to fall in love with this savory delight that may even rival traditional meat dishes!

Ingredients

  • 1 large eggplant (~700 g) plus a half eggplant (~300 g)
  • 140 g onion
  • 85 g roasted or fresh red pepper
  • 25 g fresh parsley (or any herb of your choice)
  • 2 garlic cloves
  • 2 eggs
  • 50 g cheddar cheese (or other cheese of your choice)
  • 100 g cheddar cheese (or other) for the topping
  • 3 tbsp. olive oil
  • 1 tsp. salt
  • Black pepper

Directions

  1. Begin by slicing the eggplant into thick slices. Using a circular biscuit cutter, remove ¾ of the flesh from each slice to create eggplant rings.
  2. Place the eggplant rings on a baking tray lined with parchment paper. Brush the rings with olive oil and set aside.
  3. In a pan, sauté the eggplant flesh (from the rings and an extra half eggplant) in hot olive oil. Add onion, garlic, roasted pepper, parsley, salt, and black pepper. Sauté until the mixture is tender. Allow it to cool.
  4. In a bowl, beat 2 eggs and add them to the cooled eggplant mixture. Stir in grated cheddar cheese.
  5. Fill the eggplant rings with the mixture, top with extra cheese, and bake for 30 minutes at 365°F (185°C).
  6. Once baked, remove the eggplant slices and enjoy while still warm.

Nutritional Information (Per Serving)

  • Calories: 183
  • Protein: 12.91 g
  • Fat: 0.27 g
  • Carbohydrates: 10.71 g
  • Fiber: 4.3 g

Serving Information

  • Servings: 8
  • Prep Time: 45 minutes
  • Baking Time: 30 minutes

    Storage & Tips

    • Storage: Store the eggplant leftovers in an airtight container in the fridge for up to 3-4 days or in the freezer for up to 1 month.
    Split Pea Hummus

    Split Pea Hummus

    Aug 18, 2024

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    Split Pea Hummus

    For all those of you seeking wholesome and health-conscious recipes, hummus is likely a staple. However, today we’re here to introduce a delightful twist on the classic Middle Eastern dish by using green split peas instead of the traditional chickpeas!

    Hummus, typically made with chickpeas, is a beloved dip known for its creamy texture, rich flavor, and nutritional benefits. But have you ever tried making it with green split peas? Often overlooked in pantry shelves, green split peas offer a smoother texture and are packed with essential nutrients, making them a fantastic alternative to chickpeas. Split peas are particularly rich in protein, fiber, and iron, which are crucial for maintaining muscle health, aiding digestion, and supporting the production of red blood cells.

    Green split peas have a slightly sweeter and milder flavor compared to chickpeas, which complements the other ingredients in hummus beautifully. The addition of tahini, olive oil, and fresh lemon juice enhances the creamy texture and adds a nutty, tangy richness that’s hard to resist. Whether you’re looking to switch up your usual hummus routine or simply want to explore new ingredients, this split peas hummus is a must-try. It’s not just a dip—it’s a versatile spread that can be used in sandwiches, as a topping for salads, or even as a base for a hearty meal.

    With a delightful taste and a softer texture, green split peas make for an excellent alternative to chickpeas in hummus. Plus, this version is perfect for those who are looking for a more digestible option, as split peas are easier on the stomach and can be a better choice for individuals with certain dietary sensitivities.

    Let’s explore the world of hummus with this creamy, nutritious, and outrageously delicious split peas hummus recipe that’s sure to become a new favorite in your kitchen.

    Ingredients

    For the hummus preparation:

    • 1 ½ cup green split peas
    • ½ cup tahini
    • 4 tbsp. olive oil
    • Juice of 1 large lemon
    • 1 garlic clove
    • 1 cup of cold water
    • 1 tsp. salt
    • ½ tsp. cumin (optional)
    • Black pepper to taste

    For the ground beef:

    • 200 g ground beef
    • 80 g onion
    • 2 garlic cloves
    • 50 g tomato paste
    • 1 ½ tbsp. olive oil
    • ⅓ cup of water for the sauce
    • ½ tsp. salt
    • ½ tsp. cumin
    • ½ tsp. coriander powder
    • ½ tsp. paprika
    • Black pepper to taste

    For the garnish:

    • 3 tbsp. olive oil
    • Handful of pomegranate seeds
    • ¼ cup steamed split peas
    • Sumac spice

    Directions

    1. Begin by soaking the green split peas overnight to enhance nutrient absorption.
    2. Steam the soaked split peas using an instant pot or any other steaming pot until tender.
    3. In a food processor, combine the steamed split peas, tahini, olive oil, lemon juice, garlic, water, salt, cumin (if using), and black pepper. Blend until smooth and creamy. Adjust seasoning to taste.
    4. Transfer the hummus to two serving bowls and set aside.
    5. For the vegan version, drizzle olive oil over the hummus and sprinkle pomegranate seeds, sumac, and steamed split peas on top.
    6. For the non-vegan version, cook ground beef with onion, garlic, tomato paste, spices, and water until thickened.
    7. Serve the second hummus plate with ground beef in the center, drizzle olive oil over, and sprinkle pomegranate seeds, sumac, and steamed split peas around.

    Nutritional Information (Per Serving of Hummus Only)

    • Calories: 187
    • Protein: 7.59 g
    • Fat: 10.17 g
    • Carbohydrates: 18.16 g
    • Fiber: 7.2 g

    Serving Information

    • Servings: 12
    • Prep Time: 30 minutes
    • Soaking Time: Overnight

      Storage & Tips

      • Storage: Store leftover hummus in an airtight container in the refrigerator for up to a week.
      • Tip: Experiment with different garnishes like sesame seeds, greens, fresh herbs, or toasted pine nuts to enhance flavors.