Fruit Oat Bars

Fruit Oat Bars

Aug 21, 2024

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Fruit Oat Bars

Don’t let overripe bananas go to waste! With this recipe, you can easily transform them into a delicious banana applesauce that forms the base of healthy and flavorful fruit and oat bars. This simple and wholesome treat is perfect for both kids and adults as a snack anytime and anywhere.

Bananas and oats are the stars of this recipe, each bringing their own set of nutritional benefits to the table. Bananas are rich in potassium, which is essential for maintaining healthy blood pressure levels, and they provide a good amount of fiber, which aids in digestion. Oats, on the other hand, are a fantastic source of complex carbohydrates and fiber, which help keep you full and provide sustained energy throughout the day. They also contain beta-glucan, a type of soluble fiber that has been shown to lower cholesterol levels.

Incorporating more fruits and whole grains like oats into your diet is a smart move for your overall health. These bars are not only nutritious but also a flavorful snack option that you can enjoy guilt-free. They are perfect for busy mornings, an afternoon pick-me-up, or even a light dessert. Enjoy!

Ingredients

1 1/2 cups (120 g) old-fashioned rolled oats
2 large overripe bananas (approximately 230 grams cleaned and cut)
3 large apples (approximately 400 grams cleaned and cut)
2 small sticks of cinnamon
Juice of half a lemon
1/4 cup of water
2 tbsp. of maple syrup (optional)

 

Directions

Banana Applesauce:

  1. Clean and cut overripe bananas and apples.
  2. Combine with cinnamon, lemon juice, and water in a saucepan.
  3. Simmer until soft, then mash into a smooth purée.
  4. Optionally, add maple syrup and simmer until thickened.
  5. Let cool before using in oat bars.

Fruit Oat Bars Part:
6. Roast the rolled oats on a hot pan for about 10 minutes or until fragrant.
7. Transfer a portion of the roasted oats to a blender, finely blend, and then return it to the working bowl.
8. Add the banana applesauce to the oats and stir to create a sticky mixture.
9. Spoon equal quantities of the mixture into a rectangular silicone cup or any preferred shape, shaping them into bars.
10. Press the mixture until it takes the form of a rectangle, similar to store-bought bars.
11. Let the bars sit in the fridge for an hour or until firm.
12. Serve and enjoy these healthy, homemade fruit and oat bars!

Yields: 11 Servings

Prep Time: 20 minutes

Cooking Time: 10 minutes pan cooking + 20 minutes pan cooking

Nutritional Information

Per 1 Serving:
Energy: 73 calories
Protein: 2.22 g
Fat: 0.89 g
Carbohydrates: 19.23 g
Fiber: 2.7 g

 

Storage

  • Store your fruit bars in an airtight container in the fridge for up to one week.
  • These bars are not only nutritious but also a flavorful snack option that you can enjoy guilt-free!

 

Quinoa & Red Lentil Tortillas

Quinoa & Red Lentil Tortillas

Aug 21, 2024

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Quinoa & Red Lentil Tortillas

Discover a delightful alternative to traditional tortillas with our homemade red lentil and quinoa flatbread recipe. These tortillas are not only gluten-free but also packed with protein, making them a nutritious and versatile option for wraps, tacos, or as a base for various dishes.

With wholesome ingredients like red lentils and quinoa, you can enjoy the goodness of protein-rich flatbreads that are easy to make and incredibly delicious.

Red lentils and quinoa are the stars of this recipe, both of which are nutritional powerhouses. Red lentils are rich in protein and fiber, helping to keep you full and satisfied while supporting digestive health. They are also a great source of iron, which is essential for maintaining healthy blood cells. Quinoa, often hailed as a superfood, is one of the few plant-based foods that contains all nine essential amino acids, making it a complete protein. It’s also high in magnesium, B-vitamins, iron, potassium, calcium, and vitamin E, contributing to overall health and wellness.

Incorporating red lentils and quinoa into your regular diet can help you meet your nutritional needs while adding variety and flavor to your meals. These tortillas are not just a treat for your taste buds, but also a smart choice for a balanced and healthy diet. So, whether you’re making a quick wrap for lunch or a nutritious base for dinner, these tortillas are sure to become a staple in your kitchen. Happy cooking!

Ingredients

1/2 cup (90 g) raw red lentils
1/2 cup (100 g) raw quinoa
1 ½ cups of water
1/2 tsp. salt
Coconut oil or other oil (for lightly brushing the pan)

 

Directions

  1. Begin by soaking raw red lentils and quinoa together (or separately if preferred) in water overnight, preferably in the fridge for best results.
  2. After thorough rinsing and straining, transfer the soaked lentils and quinoa to a blender. Make sure you strain all the rinsing water out of the quinoa and red lentils.
  3. Add water and salt to the blender, then blend until the batter achieves a silky smooth consistency similar to that of crepes.
  4. Heat a nonstick pan over medium heat and lightly brush it with coconut oil or another preferred oil.
  5. Pour approximately 1/3 cup of the runny batter onto the hot pan, spreading it evenly to form a thin layer, similar to making a crepe.
  6. Cook each side for about 2 minutes, or until you see the top side dry.
  7. Flip and cook the second side for another 1 or 2 minutes. Turn back and forth until the flatbread cooks to your liking.
  8. Repeat the process with the remaining batter, brushing the pan lightly with oil between each flatbread.

Yields: 7 Servings

Prep Time: Overnight Soaking + 20 minutes

Cooking Time: 45 minutes pan cooking

Nutritional Information

Per 1 Serving:
Energy: 99 calories
Protein: 5.09 g
Fat: 1.15 g
Carbohydrates: 17.28 g
Fiber: 2.4 g

Storage

  • Store your flatbreads in an airtight container in the fridge for up to one week or in the freezer for up to 3 months.
  • Reheat them gently in a pan or microwave before serving.
  • Enjoy your protein-rich flatbreads as a delicious wrap for a quick and nutritious meal!

 

Coconut Cookies

Coconut Cookies

Aug 21, 2024

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Coconut Cookies

These 3-ingredient coconut cookies are a delightful treat you can whip up in no time, perfect for those moments when you’re craving something sweet but want to keep it simple. The combination of chewy coconut and zesty lemon makes each bite a little piece of heaven. Whether you’re serving them with tea or enjoying them as a snack, these cookies are bound to please.

What makes these cookies truly special is the coconut, a star ingredient that’s not just delicious but also incredibly good for you. Coconut is rich in fiber, which helps keep your digestive system running smoothly. It’s also packed with healthy fats known as medium-chain triglycerides (MCTs). These fats provide a quick source of energy and may even help boost metabolism, making coconut an excellent choice for those looking to maintain a healthy lifestyle.

Including coconut in your regular diet can also support heart health by improving cholesterol levels. It’s a versatile ingredient that adds both flavor and nutrition to your meals. So, not only are these cookies a tasty treat, but they’re also a smart choice for your well-being. Plus, with just three ingredients, they’re super easy to make, even on the busiest days.

Ingredients

1 cup (75 g) shredded coconut
1/4 cup maple syrup
2 egg whites
Zest of 1 lemon (optional)
1 tbsp. powdered sugar (optional)

 

Directions

  1. In a mixing bowl, combine the finely shredded coconut, the zest of a lemon, and maple syrup. Stir until thoroughly combined.
  2. In a separate bowl, whisk the egg whites until they form stiff peaks.
  3. Gradually fold the whipped egg whites into the coconut mixture, ensuring thorough incorporation. This will create a light and airy cookie batter.
  4. On a baking pan covered with parchment paper, use a spoon to scoop equal portions of the cookie mixture, shaping them into cookie shapes.
  5. To add an extra touch of sweetness and a lovely finish, sprinkle a little powdered sugar on top of each cookie (optional).
  6. Preheat your oven to 350°F (175°C) and bake the cookies for about 25 minutes, or until they turn golden brown on the edges.
  7. Once baked, remove the cookies from the oven and let them cool for a few minutes on a wire rack before enjoying.

Yields: 9 Cookies
Prep Time: 30 minutes
Baking Time: 25 minutes

Nutritional Information

Per 1 Cookie:
Energy: 85 calories
Protein: 1.38 g
Fat: 5.4 g
Carbohydrates: 8.78 g
Fiber: 1.4 g

Gluten-Free, Dairy-Free, Vegetarian

Storage

  • Store your coconut cookies in an airtight container at room temperature for up to one week.
  • Perfect for sharing with friends and family during gatherings.
  • Enjoy as a quick snack anytime you crave a burst of coconutty sweetness!
Peanut Butter & Oat Bars

Peanut Butter & Oat Bars

Aug 21, 2024

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Peanut Butter & Oat Bars

Get ready to indulge in the perfect combination of taste and nutrition with our Peanut Butter & Oatmeal Bars! These no-bake bars are a fantastic choice for those who want a quick and delicious snack that doesn’t compromise on health. With a rich blend of peanut butter, rolled oats, and naturally sweet dates, these bars offer a satisfying bite that is both chewy and crunchy, making them an ideal treat for any time of day.

Oats, the star ingredient in these bars, are packed with essential nutrients that make them a powerhouse of health benefits. Rich in dietary fiber, oats help to keep your digestive system running smoothly and can contribute to lower cholesterol levels. They are also a great source of complex carbohydrates, providing sustained energy without causing spikes in blood sugar. Combined with the protein-packed peanut butter, these bars offer a balanced snack that will keep you full and energized.

Incorporating oats into your diet is an excellent way to ensure you’re getting a good dose of vitamins, minerals, and antioxidants. Whether you enjoy these bars as a pre-workout snack, a quick breakfast, or a midday pick-me-up, you’ll be nourishing your body with wholesome ingredients that promote overall well-being. Plus, with the added crunch of roasted peanuts and the indulgent layer of dark chocolate, these bars are bound to satisfy your sweet tooth while supporting your health goals.

This reimagined recipe brings the original elements together with a focus on nutritional benefits and the enjoyment of a healthy, homemade snack!

Ingredients

  • 1 1/2 cups (120 g) old-fashioned rolled oats
  • 2/3 cup (140 g) peanut butter (preferably unsweetened with just 1 ingredient)
  • 150 g pitted dates
  • 60 g roasted peanuts
  • 1/3 cup (90 g) melted dark chocolate
  • Kosher salt (optional, for sprinkling on top of the chocolate)

Directions

  1. Begin by roasting old-fashioned rolled oats in a pan over medium heat. Stir constantly and roast until the oats become fragrant, approximately 10 minutes.
  2. Transfer the roasted oats into a blender. Add peanut butter and pitted dates to the blender.
  3. Blend the mixture until it reaches a sticky and cohesive consistency, ensuring all ingredients are well combined.
  4. Prepare a 22 cm x 12 cm rectangular container, lining it with parchment paper for easy removal.
  5. Transfer the blended mixture into the container, using a spoon to press it down firmly, ensuring a smooth surface.
  6. Sprinkle roasted peanuts on top of the mixture, adding an extra crunch to the texture.
  7. For the finishing touch, add a layer of melted dark chocolate over the peanuts.
  8. Sprinkle kosher salt on top of the chocolate if desired.
  9. Place the container in the fridge and let it sit for about an hour or until the chocolate sets.
  10. Once the chocolate is set, cut into bars. We cut the mixture into 8 large bars for this recipe.

Prep Time: 30 minutes
Fridge Time: 1 hour
Servings: 8 bars

Nutritional Information (Per 1 Serving)

  • Energy: 327 calories
  • Protein: 9.58 g
  • Fat: 18.62 g
  • Carbohydrates: 34.67 g
  • Fiber: 5.8 g

Notes

  • Store the bars in an airtight container in the fridge for up to 1 week or freeze for up to 3 months for longer storage.
  • These bars make for a delightful snack on the go, a satisfying treat after a workout, or a wholesome dessert option after a meal.

 

Protein-Rich Oat Bagels

Protein-Rich Oat Bagels

Aug 21, 2024

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Protein-Rich Oat Bagels

If you’re looking for a healthy, protein-packed start to your day, these Protein-Rich Oat Bagels are just the thing! These homemade bagels are a nutritious twist on the traditional breakfast staple, offering a satisfying blend of simplicity and wholesome ingredients. Whether you enjoy them for breakfast or as a midday snack, these bagels are sure to keep you full and energized.

Oats, the star ingredient in these bagels, are known for their impressive nutritional profile. Rich in dietary fiber, they help support healthy digestion and maintain steady blood sugar levels. Oats are also a great source of plant-based protein, which is essential for muscle repair and growth. Additionally, they provide essential vitamins and minerals like manganese, phosphorus, and magnesium, which contribute to overall well-being. Including oats in your regular diet can help support heart health, manage weight, and provide long-lasting energy.

Incorporating these oat bagels into your daily routine is a delicious way to enjoy the health benefits of oats. Whether you top them with your favorite spreads, pair them with fresh veggies, or enjoy them plain, these bagels are a versatile addition to your meal plan. Plus, they’re baked, not boiled, making them an easy and convenient option for busy mornings.

Enjoy these Protein-Rich Oat Bagels as a delightful and healthy addition to your breakfast routine or as a wholesome snack throughout the day!

Ingredients:

  • 1 cup oat flour (made by blending rolled oats)
  • 1 egg
  • 1/2 cup rich and thick yogurt
  • Up to 1/4 cup of milk (added gradually to achieve desired batter consistency)
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • Coconut oil (for greasing the bagel pan)
  • Everything bagel seasoning (for sprinkling on the pan)

Directions:

  1. Preheat your oven to 350°F (180°C).
  2. Prepare the batter: In a mixing bowl, thoroughly blend the egg and yogurt until well combined. Gradually add the oat flour, baking powder, and salt, stirring gently to incorporate.
  3. Adjust the consistency: Slowly add milk, one tablespoon at a time, while stirring, until the batter reaches the desired consistency. The batter should be thick enough to hold its shape but not too stiff.
  4. Prepare the bagel pan: Grease a six-bagel pan with coconut oil or another neutral oil. Sprinkle the pan with everything bagel seasoning for extra flavor.
  5. Fill the pan: Spoon the batter into the prepared bagel pan, distributing it evenly among the six cavities.
  6. Bake the bagels: Place the pan in the preheated oven and bake for 25 to 30 minutes, or until the bagels turn golden brown and are firm to the touch.
  7. Cool and serve: Once baked, remove the bagels from the oven and allow them to cool on a wire rack. Serve the bagels warm or at room temperature with your favorite accompaniments.

Prep Time:20 minutes
Baking Time:25 minutes
Servings: 6

Nutrition Information (Per Serving):

  • Energy: 89 calories
  • Protein: 6.21 g
  • Fat: 2.45 g
  • Carbohydrates: 10.52 g
  • Fiber: 0.9 g

Storage and Recommendations:

  • Storage: Store your bagels in an airtight container at room temperature for 2 days. Alternatively, keep them in the fridge for up to 1 week or freeze for up to 3 months for longer storage.
  • Serving Suggestions: Reheat your bagels when ready to enjoy. They pair well with various toppings like cream cheese, avocado, or smoked salmon.