Bounty Bars

Bounty Bars

Aug 22, 2024

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Bounty Bars

If you’ve ever found yourself reaching for a sweet treat but wished for something a bit more wholesome, then these homemade Bounty Bars are the perfect solution. These bars combine the rich flavors of coconut and dark chocolate to create a satisfying and guilt-free snack. With their chewy coconut filling and decadent chocolate coating, they are reminiscent of the popular store-bought version, but with a nutritious twist.

Coconut is the star ingredient here, and it brings a wealth of health benefits to the table. Rich in healthy fats, particularly medium-chain triglycerides (MCTs), coconut can provide a quick energy boost, support metabolism, and even aid in weight management. Additionally, coconut is high in dietary fiber, which can help keep you feeling full and satisfied for longer. Incorporating coconut into your diet is an excellent way to enjoy a sweet treat while also nourishing your body with essential nutrients.

These homemade Bounty Bars not only satisfy your sweet cravings but also offer a nutritious alternative to store-bought sweets. Enjoy the rich and creamy flavors with the added benefits of coconut’s nutritional goodness!

Ingredients

  • 1 ½ cups (120 g) shredded coconut
  • ⅓ cup (90 g) honey
  • ¼ cup coconut oil
  • ¾ cup (160 g) dark chocolate
  • 1 tsp. coconut oil for melting the chocolate
  • ¼ cup (30 g) slivered almonds (optional)

Directions

  1. Combine shredded coconut, coconut oil, and honey in a bowl. Mix well to combine. The texture will be sticky but don’t hold together yet.
  2. Refrigerate for 30 minutes to help the mixture hold together.
  3. Shape small quantities into bars with your hands or any other shapes you may prefer, then place the bars in the fridge for another 30 minutes.
  4. Meanwhile, place the slivered almonds onto a baking tray and roast them for 7 – 10 minutes in a preheated oven at 350°F (approximately 177°C).
  5. Melt the chocolate chunks with the coconut oil.
  6. Take the bars out of the fridge and dip each coconut bar into the melted chocolate until well coated, using a fork or dipping tool to ensure even coverage.
  7. Garnish with some slivered almonds on top for a crunchier taste.
  8. Transfer the tray to the fridge for 30 minutes to allow the chocolate to set.
  9. Once set, your homemade chocolate and coconut bars are ready to be enjoyed!

Prep Time and Servings

  • Servings: 10 Bars
  • Prep Time: 30 minutes
  • Chill Time: 30 minutes in the fridge

Nutrition Information (Per 1 Serving)

  • Energy: 270 calories
  • Protein: 2.73 g
  • Fat: 22.18 g
  • Carbohydrates: 18.24 g
  • Fiber: 4.1 g

Storage and Recommendations

  • Store your Bounty Bars in an airtight container in the fridge for up to one week or in the freezer for up to 3 months.
  • You can experiment with different coatings like nuts or dried fruits, according to your preferences.

 

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.
Red Lentil Focaccia

Red Lentil Focaccia

Aug 21, 2024

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Red Lentil Focaccia

Red lentils are a powerhouse of nutrition, boasting high levels of protein, fiber, and iron. Their versatility makes them an excellent alternative to regular bread. We have created a nutritious and delectable focaccia-like bread recipe using red lentils and a few simple ingredients. This bread offers a light, fluffy texture, infused with a mild, earthy flavor that pairs beautifully with a variety of toppings. Whether you enjoy it as part of a meal or as a wholesome snack, this red lentil focaccia is a delightful and health-conscious choice.

Red lentils should be a regular part of your diet due to their impressive nutritional profile. They are rich in essential nutrients that support heart health, aid digestion, and help maintain steady energy levels throughout the day.

Incorporating red lentils into your meals can also help in managing weight, thanks to their high fiber content, which promotes a feeling of fullness. This red lentil focaccia is not only a great way to enjoy these benefits but also a delicious alternative to traditional bread options.

Enjoy your homemade Red Lentil Focaccia, a delicious and nutritious bread alternative that you’ll want to make again and again!

Directions

  1. Soak red lentils for at least 4 hours or overnight in the refrigerator.
  2. Rinse the soaked lentils thoroughly and make sure you drain them extremely well before transferring them to a mixing glass or blender.
  3. Add the eggs, cottage cheese (or sour cream or yogurt), and salt to the lentils and blend the mixture into a smooth consistency.
  4. Incorporate the baking powder and blend for a few extra seconds to ensure thorough mixing.
  5. Brush a large pan (approximately 20 x 20 cm) with an oil of your choice and line it with parchment paper to prevent sticking.
  6. Pour the batter into the baking pan and distribute pitted black olives evenly, creating the arrangement of traditional focaccia bread. You can use your favorite focaccia garnishes at this stage.
  7. Sprinkle rosemary leaves (or preferred herbs) on top of the batter and drizzle olive oil over the surface.
  8. Bake the lentil focaccia bread in a preheated oven for 45 minutes at 350°F (180°C) or until golden brown. Let it cool before cutting and serving!

Ingredients

  • 1 cup (190 g) red lentils
  • 2 eggs
  • 1 cup (200 g) cottage cheese, sour cream, or yogurt
  • 2 tbsp olive oil (for drizzling)
  • 1 tsp salt
  • 1/2 tbsp baking powder
  • 50 g pitted black olives (or green olives)
  • 1 or 2 rosemary stems or other herbs of your choice

Prep Time, Baking Information, and Servings

  • Soaking Time: Overnight
  • Prep Time: 20 minutes
  • Baking Time: 45 minutes
  • Servings: 8

Nutritional Information (Per 1 Serving)

  • Energy: 167 calories
  • Protein: 10.09 g
  • Fat: 7.12 g
  • Carbohydrates: 16.6 g
  • Fiber: 2.8 g

Storage and Recommendations

  • Store your leftover focaccia bread in an airtight container in the refrigerator for up to 7 days or in the freezer for up to 3 months. Preheat before serving.
  • This lentil focaccia bread pairs wonderfully with a variety of toppings, such as eggs, fresh tomatoes, arugula, or avocado.

 

Mung Bean Wraps

Mung Bean Wraps

Aug 21, 2024

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Mung Bean Wraps

Hey everyone! Today, I’m so excited to share a unique and wholesome recipe that has quickly become a staple in my kitchen, Mung Bean Wraps! These gluten-free wraps or tortillas are made entirely out of mung beans, a small but mighty legume that’s been a part of Indian and Asian cuisines for centuries. Not only are these wraps incredibly versatile, but they are also packed with an abundance of health benefits.

So, what makes mung beans so special? For starters, they are a powerhouse of nutrition. Mung beans are high in protein, providing a plant-based protein source that’s perfect for anyone looking to reduce their meat consumption or follow a vegetarian or vegan diet. They are also rich in dietary fiber, which is essential for a healthy digestive system and helps to keep you feeling full and satisfied for longer periods. But that’s not all—mung beans are also loaded with essential vitamins and minerals, including iron, magnesium, potassium, and folate, which support everything from energy production to heart health.

Incorporating mung beans into your diet can be a game-changer. They are low in fat, high in antioxidants, and have been shown to have anti-inflammatory properties. Plus, they are incredibly easy to digest, making them an ideal food for those with sensitive stomachs. Whether you’re looking to add more plant-based proteins to your diet or simply want to enjoy a delicious and nutritious meal, these mung bean wraps are a fantastic choice. 

These mung bean wraps are gluten-free, vegan, and packed with plant-based protein, making them a nutritious and delicious addition to any meal. Try them out and let me know how you like to enjoy your wraps!

Let’s get started!

Ingredients

  • 1 cup raw mung beans (205 g)
  • 2 cups water
  • 1/2 tsp salt

    Directions

    1. Place the mung beans in a bowl and cover them with water. Soak them overnight in the fridge. This step is crucial as it softens the beans, making them easier to blend and reducing their strong bean taste. If you prefer, you can change the soaking water a few times to dampen the taste further.
    2. Thoroughly rinse the soaked mung beans and strain them extremely well to remove excess water.
    3. In a blender, combine the soaked mung beans, fresh water, and salt. Blend until smooth and creamy. The batter should have a consistency similar to pancake batter.
    4. Optionally, you can add spices and herbs to the batter for added flavor. Popular choices include cumin, turmeric, or fresh herbs like cilantro.
    5. Heat a nonstick pan over medium-low heat and brush it lightly with coconut oil to prevent sticking.
    6. Pour the equivalent of half a cup of batter onto the medium-hot pan and spread it evenly to form a thin layer. The thinner the layer, the crispier the wrap will be.
    7. Cook the wrap under medium-low heat until the top side looks dry, which should take approximately 2 minutes. Flip and cook the other side for another 2 minutes.
    8. You can flip back and forth while pressing gently on the wraps until they puff up slightly, indicating they’re well-cooked and ready.
    9. Once cooked to your liking, place them while warm on top of the other wraps to keep them soft and pliable. They’re now ready to be filled with your favorite ingredients or stored for later use.

    Prep Time, Cooking Information, and Servings

    • Servings: 8 Servings
    • Prep Time: 15 mins (plus overnight soaking)
    • Cooking Time: 50 mins Pan Cooking

    Nutritional Information

    • Energy: 89 calories
    • Protein: 6.11 g
    • Fat: 0.29 g
    • Carbohydrates: 16.05 g
    • Fiber: 4.2 g

    Storage and Particular Recommendations

    • Store your mung bean wraps in a sealed ziplock bag in the refrigerator for up to 7 days or in the freezer for up to 3 months.
    • These wraps are incredibly versatile. Fill them with your favorite ingredients like grilled vegetables, beans, chicken, or tofu.
    • You can also use them as a base for a quick pizza or as a substitute for traditional tortillas in tacos or burritos.

     

    Peanut Macarons

    Peanut Macarons

    Aug 21, 2024

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    Peanut Macarons

    Get ready to indulge in a delightful treat that combines the classic flavors of peanuts with the chewy texture of French macarons, without any of the fuss! These Peanut Macarons are perfect for when you’re craving something sweet but want to keep it simple and quick. With just three main ingredients and a super speedy 10-minute prep time, these biscuits are a great go-to recipe for satisfying your sweet tooth.

    Imagine the rich, nutty aroma filling your kitchen as these little delights bake to perfection. The natural sweetness of peanuts pairs beautifully with a hint of orange zest, creating a cookie that’s both flavorful and fragrant. Whether you’re looking to whip up a quick snack for yourself or share a batch with friends, these Peanut Macarons are sure to impress with their simplicity and deliciousness.

    These biscuits are not just tasty but also versatile. Enjoy them as a quick afternoon snack, a delightful addition to your lunchbox, or even as a guilt-free dessert. Their chewy texture, combined with the crunchy peanut topping, makes each bite a little piece of heaven.

    Ingredients

    • 1/2 cup (100 g) organic brown sugar or a carb-free sweetener of your choice
    • 1 1/2 cups (200 g) raw peanuts
    • 2 egg whites
    • Zest of one orange (optional; you can use vanilla, lemon zest, or other spices you may prefer)
    • 2 tbsp chopped raw peanuts (for garnish, optional)

    Directions

    1. Preheat your oven to 350°F (175°C).
    2. Roast the raw peanuts at 350°F for 10 minutes. This reduces their moisture content and makes them easier to blend.
    3. In a food processor, blend the brown sugar until it reaches a powdered consistency.
    4. Add the roasted peanuts to the food processor and blend until they reach a powdered, almost liquid consistency.
    5. During the blending process, add the orange zest (or your preferred flavoring).
    6. Gradually add the egg whites, one at a time, blending until a sticky dough forms.
    7. Transfer the dough to a mixing bowl and let it rest for about 15 minutes.
    8. Line a baking pan with parchment paper.
    9. Spoon equal portions of the sticky dough onto the lined baking pan. The portions will naturally form round biscuit shapes.
    10. If desired, sprinkle some chopped raw peanuts on top for a nice finishing touch.
    11. Bake in the preheated oven for 18 to 20 minutes, or until the biscuits are lightly browned.
    12. Let the biscuits cool before enjoying their simplicity and deliciousness.

    Yields: 10 Servings

    Prep Time: 30 minutes

    Cooking Time: 20 minutes

    Nutritional Information

    Per 1 Macaron

    • Energy: 142 calories
    • Protein: 5.07 g
    • Fat: 9.11 g
    • Carbohydrates: 12.11 g
    • Fiber: 1.5 g

    Notes

    • Store the peanut biscuits in an airtight container at room temperature for up to a week or in the fridge for up to 1 month.
    • Experiment with different flavorings like vanilla or lemon zest for variety.