Vegan Brownies

Vegan Brownies

Nov 12, 2024

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Vegan Brownies

You’ll be amazed at how just a few simple, plant-based ingredients can create the most delectable vegan brownies! These treats are irresistibly soft, chocolatey, and naturally sweetened, making them a perfect go-to snack or even a quick breakfast option. With the delightful combination of ripe bananas, creamy peanut butter, and oat flour, you’re looking at a treat that’s not only indulgent but also nutritious, packed with fiber, protein, and healthy fats to keep you energized throughout the day.

What makes these brownies truly special is their ability to deliver a wholesome snack with minimal effort, using ingredients you likely already have at home. You can easily whip these up in a pinch, and the results are fantastic every time! Whether you’re in the mood for a quick pick-me-up, or looking to enjoy a more guilt-free dessert, these vegan brownies are bound to become a staple in your kitchen.

Now, let’s talk about the key ingredient: oats. Oats are a wonderful grain to incorporate into your diet regularly. Rich in beta-glucan, a type of soluble fiber, oats can help lower cholesterol levels, improve heart health, and provide long-lasting energy without spiking your blood sugar. They are also a great source of essential vitamins and minerals like manganese, magnesium, and iron. For anyone dealing with iron deficiency or looking to boost their iron intake, oats are a solid plant-based option to support a healthy, balanced diet. Incorporating oats into your diet is a smart choice for sustained energy and overall well-being.

Ingredients:

  • 2 ripe bananas (320 g)
  • 1/3 cup (90 g) unsweetened peanut butter
  • 4 tbsp (20 g) sifted cocoa powder
  • 1/4 cup (25 g) oat flour
  • 1 tsp. baking powder
  • 20 g chocolate chips (optional)

Directions:

  1. Preheat your oven to 350°F (175°C).
  2. In a large mixing bowl, mash the ripe bananas with a fork until they’re fully puréed and smooth.
  3. Add the unsweetened peanut butter and sifted cocoa powder, stirring until the mixture is smooth and well combined.
  4. Add the oat flour and baking powder, and gently stir until just combined. Be careful not to overmix the batter.
  5. Prepare your mini-cake cups by lining them with parchment paper.
  6. Spoon equal amounts of the batter into the prepared mini-cake cups. Use the back of a spoon to smooth the tops of the batter.
  7. If desired, sprinkle some chocolate chips on top of the batter for extra richness.
  8. Place the mini-cake cups in the preheated oven and bake at 350°F (175°C) for 15 to 20 minutes. Avoid over-baking to keep the brownies soft and moist.
  9. Once baked, remove the brownies from the oven and transfer them onto a cooling rack.
  10. Let the brownies cool for a few minutes before serving. Enjoy with your favorite beverage!

Prep Time: 10 minutes
Baking Time: 20 minutes
Servings: 6 servings

Nutritional Information (per serving):

  • Energy: 170 calories
  • Protein: 5.85 g
  • Fat: 7.1 g
  • Carbohydrates: 23.48 g
  • Fiber: 2.9 g

Storage:

  • Store the brownies in an airtight container at room temperature for up to 3 days.
  • For longer storage, refrigerate for up to 7 days.

Notes:

  • You can customize this recipe by adding chopped nuts or dried fruits for extra texture and flavor.
Gluten-Free Pear Pie

Gluten-Free Pear Pie

Nov 8, 2024

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Gluten-Free Pear Pie

There’s something magical about pears in the fall, their juicy sweetness transforming into something extraordinary when baked into a delicious pie. This Gluten-Free Almond Flour Pear Pie is a simple yet elegant way to celebrate the season’s bounty. Made with just a handful of ingredients, it combines the natural sweetness of pears with the nutty richness of almond flour. This pie is incredibly easy to prepare, yet it delivers a sophisticated flavor profile that’s perfect for any occasion, from casual gatherings to more special occasions.

What’s unique about this pie is its simplicity, just three key ingredients create a flavorful dessert that’s both gluten-free and nutritious. The soft, moist texture of the pears pairs beautifully with the light, airy batter made from whipped egg whites and almond flour. If you’re looking for a dessert that feels indulgent.

Almond flour is an incredible ingredient that is not only gluten-free but also rich in nutrients. It’s packed with healthy fats, primarily unsaturated fats, which are beneficial for heart health. Almonds are also a good source of protein, vitamin E (an antioxidant that supports skin health), and magnesium, which helps with muscle and nerve function.

Regular consumption of almonds and almond-based products like almond flour can contribute to better cholesterol levels and a more balanced blood sugar response. Including almond flour in your diet is a great way to incorporate plant-based proteins, healthy fats, and essential micronutrients. Whether you’re avoiding gluten or simply looking to add variety to your diet, almond flour is a versatile ingredient that deserves a spot in your regular meal planning.

Ingredients:

  • 3 eggs (separated into yolks and whites)
  • ⅓ cup (80 ml) maple syrup
  • 1 tsp. vanilla extract
  • 1 ½ cups (150 g) almond flour
  • 3 large ripe pears (about 465 g)
  • Optional: 15 g almond slices for topping

Directions:

  1. Begin by separating the egg yolks from the egg whites.
  2. Using an electric mixer or whisk, beat the egg whites until stiff peaks form. Set aside.
  3. In a separate mixing bowl, combine the egg yolks, maple syrup, and vanilla extract. Stir until the mixture is smooth and well combined.
  4. Add the almond flour to the mixture, stirring to fully incorporate the flour into the batter.
  5. Once the batter is smooth, gently fold in the whipped egg whites. Stir gently to keep the mixture light and airy.
  6. Line a circular baking pan (8.5 inches or 21 cm) with parchment paper, then pour the batter into the pan, spreading it evenly.
  7. Peel, core, and halve the pears. Slice each half thinly, but do not separate the slices completely. Arrange the pear halves on top of the batter in a flower-like pattern.
  8. Sprinkle almond slices over the top of the pears if desired.
  9. Bake in a preheated oven at 350°F (180°C) for 40 minutes or until the pie turns golden brown.
  10. Let the pie cool for a few minutes before slicing and serving.

Servings: 6
Prep Time: 30 minutes
Baking Time: 40 minutes

Nutritional Information (Per Serving):

  • Energy: 282 calories
  • Protein: 9.21 g
  • Fat: 16.22 g
  • Carbohydrates: 27.32 g
  • Fiber: 5.4 g

Storage:

  • Store any leftover pie in an airtight container in the fridge for up to 5 days.
  • For best results, warm the pie slightly before serving to enhance the flavors.
  • This pie is perfect for serving with a dollop of whipped cream or a scoop of vanilla ice cream.
Pumpkin Seed Chocolate Bars

Pumpkin Seed Chocolate Bars

Nov 5, 2024

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Pumpkin Seed Chocolate Bars

Is there anything more satisfying than a homemade treat that’s both healthy and indulgent? Today, we’re diving into a simple yet incredibly delicious recipe—Pumpkin Seed Chocolate Bars. With just two core ingredients, dark chocolate and pumpkin seeds, this treat brings together the richness of chocolate and the crunchy, nutty flavor of seeds to create a perfect snack or dessert.

Dark chocolate, the star of many of our dessert recipes, is a powerhouse of antioxidants, particularly flavonoids, which are known to boost heart health. Not only does it taste good, but dark chocolate also contains essential minerals like iron, magnesium, and zinc, supporting various functions in the body, from blood production to muscle health. So, if you ever feel guilty about eating chocolate, remember that with dark chocolate, you can indulge a little more consciously.

Then we have pumpkin seeds, tiny but mighty. Packed with magnesium, zinc, and healthy fats, pumpkin seeds are fantastic for maintaining strong bones, boosting immune function, and even helping regulate blood sugar levels. Including them regularly in your diet means adding essential nutrients that support heart health, skin, and metabolism. Whether sprinkled over salads, eaten as a snack, or combined with chocolate (like in this recipe), they offer plenty of benefits.

This recipe is incredibly easy to make, and the best part? You can customize it to your taste with different add-ins like other seeds, nuts, or spices. Let’s dive into this fun, festive, and nutrient-packed treat!

Ingredients:

  • ¾ cup (100 g) pumpkin seeds
  • ¾ cup (100 g) dark chocolate
  • ⅛ tsp kosher salt (optional)
  • 5 g chocolate curls (optional)

Directions:

  1. Preheat the oven to 350°F (175°C) and spread the pumpkin seeds on a baking tray. Roast them for 10-12 minutes until golden and fragrant. Allow them to cool completely.
  2. You can use raw pumpkin seeds if that what you prefer. Roasting the seeds adds both crunch and flavor without much affecting their nutritional benefits.
  3. While the seeds cool, melt the dark chocolate using either a microwave in 30-second intervals or a double boiler. For smoother chocolate, you can stir in 1 teaspoon of coconut oil (optional).
  4. Once melted, allow the chocolate to cool slightly, but keep it in liquid form.
  5. Stir the cooled pumpkin seeds into the melted chocolate. Add a pinch of salt if desired and mix well.
  6. Spoon the mixture into bar molds (or any preferred shape) and distribute it evenly.
  7. Gently tap the molds on the counter to remove any air bubbles and spread the chocolate-seed mixture evenly.
  8. Sprinkle chocolate curls on top for decoration if you like.
  9. Place the molds in the fridge for at least 1 hour to set.
  10. Once the bars are firm, remove them from the molds and enjoy your homemade chocolate treats!

Prep Time & Baking Information:

  • Prep Time: 20 minutes
  • Baking Time: 12 minutes
  • Setting Time (Fridge): 1 hour
  • Servings: 9 bars

Nutritional Information (per serving):

  • Calories: 132
  • Protein: 4.27 g
  • Fat: 10.42 g
  • Carbohydrates: 6.55 g
  • Fiber: 2 g

Storage Recommendations:

  • Store in an airtight container in the refrigerator for up to 2 weeks.
  • These bars can also be frozen for up to 3 months.

Additional Notes:

  • For a personalized twist, you can substitute pumpkin seeds with other nuts or seeds or try different types of chocolate.
  • These bars make excellent homemade gifts when wrapped in festive paper or placed in a cute gift box.
Pumpkin & Cottage Cheese Dessert

Pumpkin & Cottage Cheese Dessert

Oct 28, 2024

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Pumpkin & Cottage Cheese Dessert

It’s the perfect time of year to enjoy the incredible versatility of pumpkins and squashes. These vegetables are nutrient powerhouses, rich in vitamins like A and C, essential for boosting immune health and supporting skin and vision. Their high fiber content also promotes healthy digestion while keeping you full and satisfied without too many calories.

In this recipe, kabocha squash, a type of winter squash known for its sweet, slightly nutty flavor—pairs beautifully with creamy cottage cheese. The cottage cheese not only brings a velvety texture but also adds a protein boost, making this a well-balanced dessert that feels light yet indulgent.

Incorporating pumpkin or squash into your diet regularly has countless benefits. For one, these vegetables are loaded with antioxidants that help fight off harmful free radicals in your body, contributing to long-term health. They also provide a significant amount of potassium, which supports heart health and helps regulate blood pressure. Cottage cheese, on the other hand, is an excellent source of protein, essential for muscle repair and maintenance, and it’s lower in fat than many other dairy products, making it a great option for those watching their calorie intake.

Ingredients

  • 1 cup (200 g) cottage cheese
  • 3 eggs
  • ⅓ cup maple syrup (or any other sweetener of your choice)
  • 1 cup puréed squash or pumpkin
  • ⅛ tsp salt (optional)
  • 1 tsp maple syrup for each serving (optional)

Directions

  1. Preheat your oven to 350°F (180°C).
  2. Choose your favorite pumpkin or squash. In this recipe, we’ve used kabocha squash for its sweetness and firm texture.
  3. Clean the squash, cut it in half, and scoop out the seeds and pulp.
  4. Place one half of the squash face down on a baking tray and bake for 45 minutes, or until soft.
  5. Let the baked squash cool slightly, then scoop out the flesh into a bowl. Set aside to cool completely.
  6. In a food processor (or with a hand blender), blend the cottage cheese, eggs, and maple syrup until the mixture is smooth and creamy.
  7. Add the cooled, puréed squash and a pinch of salt, if desired. Blend again until well combined.
  8. Spoon the mixture into silicone baking cups or your liners of choice.
  9. Bake the cups in the oven for 25-30 minutes.
  10. Allow the cupcakes to cool slightly; they will deflate a little, just like mini cheesecakes.
  11. For extra sweetness, drizzle a small amount of maple syrup on top before serving.

Servings

  • 10 Servings
  • Prep Time: 30 minutes
  • Baking Time: 45 + 30 minutes

Nutritional Information (Per Serving):

  • Calories: 80
  • Protein: 4.71 g
  • Fat: 2.44 g
  • Carbohydrates: 10.35 g
  • Fiber: 1.2 g

Storage & Recommendations:

  • Store any leftovers in an airtight container in the fridge for up to 5 days.
  • These cupcakes can be enjoyed warm or chilled.
  • Freeze the squash purée in advance to save time during prep.
  • This recipe is Gluten-Free and can easily be made Vegetarian-Friendly by ensuring your choice of sweetener is plant-based.
Rustic Seeds & Oatmeal Bread

Rustic Seeds & Oatmeal Bread

Oct 18, 2024

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Rustic Seeds & Oatmeal Bread

If you miss the hearty texture of rustic multigrain bread but need to follow a gluten-free lifestyle, this recipe is just what you need. Instead of relying on traditional flours, it uses wholesome rolled oats and a variety of nutrient-rich seeds like sunflower, flax, chia, and pumpkin. These ingredients come together to provide not only a lovely texture but also a nutritional powerhouse.

Oats are an excellent source of dietary fiber, particularly beta-glucan, known for its role in regulating blood sugar levels and improving heart health. When combined with seeds rich in healthy fats, vitamins, and minerals, this bread supports digestion, offers long-lasting energy, and promotes overall well-being. The combination of these seeds also contributes to heart health due to their omega-3 fatty acids, making this bread a nourishing addition to any meal.

Why should oats be part of your regular diet? Oats are packed with essential nutrients such as manganese, phosphorus, and magnesium, which are vital for maintaining bone health and metabolic function. Their high fiber content can help improve digestion and keep you full for longer, making them a great option for managing hunger and supporting a balanced diet.

Whether you pair this bread with your favorite cheese, butter, spread, or topping, it’s a versatile choice for any meal, providing both taste and health benefits.

Ingredients:

  • 1 cup (90 g) rolled oats
  • 2 tbsp (16 g) sunflower seeds
  • 2 tbsp (18 g) pumpkin seeds
  • 2 tbsp (12 g) flaxseeds
  • 2 tbsp (18 g) chia seeds
  • 2 tbsp (16 g) sesame seeds
  • ½ tsp salt
  • 1 tbsp (8 g) instant yeast
  • 1 tsp honey
  • 1 ¼ cups (315 ml) lukewarm water
  • 1 tbsp psyllium husk
  • 1 ¼ cups (115 g) oat flour

Directions:

  1. In a large mixing bowl, combine rolled oats, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds, sesame seeds, salt, instant yeast, and honey. Pour in lukewarm water and stir until everything is well mixed.
  2. Cover the bowl and let the mixture proof for 1 hour. The oats and seeds will absorb the liquid, becoming soft and sticky.
  3. Once proofed, add the psyllium husk and gradually incorporate the oat flour, stirring gently until the ingredients are fully combined.
  4. When the dough begins to form, use your hands to shape it into a smooth, sticky ball.
  5. Sprinkle oat flour onto a baking pan and place the dough ball on it. Dust the dough with more oat flour to help shape it further.
  6. Cover the dough with a kitchen towel and let it proof for 30 to 45 minutes. It will rise slightly.
  7. Preheat your oven to 350°F (180°C). Bake the bread for 45 minutes, or until it turns golden brown and has a crispy crust.
  8. Once baked, transfer the bread to a cooling rack and let it cool completely before slicing.

Prep Time: 20 minutes
Proofing Time: 1 hour 45 minutes
Baking Time: 45 minutes
Servings: 10 slices

Nutritional Information (Per Slice):

  • Energy: 128 calories
  • Protein: 5.21 g
  • Fat: 5.21 g
  • Carbohydrates: 16.31 g
  • Fiber: 3.7 g

Storage:

  • Store the bread in an airtight container at room temperature for up to 3 days.
  • If refrigerated, it will last up to 1 week.
  • For longer storage, freeze individual slices for up to 3 months.
  • To enjoy a crispy texture, reheat slices in a toaster.

Special Notes:

  • This recipe is gluten-free and vegan-friendly. Perfect for those looking for a healthy bread alternative without compromising on flavor. ​