Sesame Seed Energy Balls

Sesame Seed Energy Balls

Aug 22, 2024

Watch

Sesame Seed Energy Balls

Looking for a wholesome and energy-packed snack to fuel your day? These sesame seed energy balls are the perfect solution! Packed with the nutritional goodness of sesame seeds and rolled oats, these easy-to-make treats are ideal for satisfying your hunger while providing a boost of essential nutrients.

Sesame seeds are a nutritional powerhouse, rich in healthy fats, protein, and minerals such as calcium, iron, and magnesium. These tiny seeds are known for their high antioxidant content, which helps fight inflammation and supports overall health. Incorporating sesame seeds into your diet can promote heart health, strengthen bones, and provide a steady source of energy. Combined with rolled oats, which are a great source of fiber and complex carbohydrates, these energy balls are a nutritious snack that can keep you energized and satisfied throughout the day. Plus, they’re vegan and gluten-free, making them suitable for a variety of dietary needs.

With these energy balls, you’re not just indulging in a tasty treat, but also nourishing your body with ingredients that should be part of your regular diet. Whether you need a quick snack to get through a busy day or a nutritious option to satisfy your sweet tooth, these sesame seed energy balls are a delicious and healthy choice.

Ingredients

  • 1/2 cup (60 g) sesame seeds, plus 20 g extra for coating
  • 1/2 cup (50 g) rolled oats
  • 1/4 cup tahini
  • 1/3 cup maple syrup or honey
  • Pinch of salt (optional)
  • 1/4 tsp cardamom powder
  • 1/4 tsp cinnamon powder

Directions

  1. Begin by roasting sesame seeds on a hot pan over low to medium heat for 5 to 7 minutes, or until fragrant and lightly golden brown. Set aside.
  2. Next, roast rolled oats on the same pan under similar heat conditions for 5 to 7 minutes, until they become slightly toasted. Remove from heat and let cool.
  3. Transfer the roasted sesame seeds and rolled oats into a blender or food processor. Blend until you achieve a flour-like consistency.
  4. To the mixture, add tahini, maple syrup or honey for sweetness, a pinch of salt (optional), cardamom powder, and cinnamon powder. Blend again until the ingredients are well combined and form a sticky mixture.
  5. Transfer the mixture into a large bowl. Using a spoon, portion out equal quantities of the mixture and roll them between your palms to form balls.
  6. Coat the energy balls with the remaining roasted sesame seeds for added texture and flavor.

Prep Time

  • 20 minutes

Cooking Time

  • 10 minutes

Serving Size

  • 10 Servings

Nutritional Information (Per 1 Serving)

  • Energy: 133 calories
  • Protein: 3.51 g
  • Fat: 8.48 g
  • Carbohydrates: 12.59 g
  • Fiber: 2.1 g

Notes

  • Store your energy balls in an airtight container at room temperature for up to 3 days, in the fridge for up to a week. They can also be frozen for up to 3 months.
  • Enjoy your nutritious and delicious sesame seed energy balls as a satisfying snack any time of the day.
Baked Sweet Potato

Baked Sweet Potato

Aug 22, 2024

Watch

Baked Sweet Potato

With its harmonious blend of flavors and textures, these baked sliced sweet potatoes offer a unique culinary experience that combines the wholesome goodness of sweet potatoes with the comforting flavors of pizza. Sweet potatoes are an excellent source of vitamins A and C, potassium, and dietary fiber, making them not only delicious but also highly nutritious. These root vegetables are known for their antioxidant properties and ability to support healthy immune function, eye health, and digestion.

Incorporating sweet potatoes into your regular diet is a great way to boost your intake of essential nutrients while enjoying their natural sweetness and versatility in various dishes. With a crispy exterior and a soft, tender interior, these baked sweet potato slices are a perfect side dish to enjoy all year long!

Whether you’re looking for a healthy alternative to traditional potato dishes or a flavorful addition to your meal, these baked sweet potato slices are sure to satisfy.

Ingredients

  • 700 g raw sweet potatoes (approximately 550 g after skin and ends removed)
  • 3 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp paprika
  • 1 tsp pizza seasoning
  • 60 g Parmesan cheese or other cheese of your choice for topping

Directions

  1. Preheat the oven to 400°F (200°C).
  2. Wash and pat dry the sweet potatoes, then slice them into 1.5 cm thick slices.
  3. In a bowl, combine the olive oil, salt, paprika, and pizza seasoning. Stir well to ensure all the flavors are evenly distributed.
  4. Brush both sides of each sweet potato slice with the seasoned olive oil mixture and transfer onto a baking pan lined with parchment paper.
  5. Bake the sweet potato slices in the preheated oven for 20 minutes, allowing them to become tender and slightly crispy.
  6. After baking, remove the sweet potato slices from the oven and generously cover with Parmesan cheese or your preferred cheese.
  7. Switch the oven setting to broil and let it work for a maximum of 2 minutes, or just until the cheese is melted and bubbly to your liking.
  8. Serve the slices while still warm, as a delightful side dish that boasts the soft texture of baked sweet potatoes and the savory taste reminiscent of a classic pizza.

Prep Time

  • 20 minutes

Baking Time

  • 25 minutes

Servings

  • 12 slices

Nutritional Information (Per 1 Slice)

  • Energy: 91 calories
  • Protein: 2.17 g
  • Fat: 4.8 g
  • Carbohydrates: 10.11 g
  • Fiber: 1.4 g

Notes

  • Store any leftover sweet potato slices in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or a toaster oven to regain crispiness.
  • These sweet potato slices are a versatile side dish that pairs well with a variety of main courses.
Bounty Bars

Bounty Bars

Aug 22, 2024

Watch

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

Watch

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

Watch

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.