Avocado Omelet

Avocado Omelet

Feb 25, 2025

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Avocado Omelet

If you’re looking for a creamy, satisfying, and incredibly nutritious meal, this Avocado Omelet is the perfect choice. Packed with protein, fiber, and heart-healthy fats, it’s a dish that not only fuels your body but also keeps you feeling full and energized for hours. Whether you’re in need of a quick breakfast, a wholesome brunch, or a light yet nourishing dinner, this oven-baked omelet is a game-changer!

What makes this omelet special? The star ingredient: avocado! Unlike traditional omelets that rely on heavy cream or oil for a rich texture, the natural creaminess of avocado gives this dish a velvety smoothness without the need for extra fat. Avocados are loaded with monounsaturated fats, which support heart health and help regulate cholesterol levels. They’re also an excellent source of fiber, promoting good digestion and steady energy release. Plus, they provide potassium, an essential mineral that helps maintain proper hydration, muscle function, and blood pressure balance.

Eggs, the other key player in this recipe, are one of the best sources of high-quality protein. They contain all nine essential amino acids, making them a complete protein source that supports muscle repair and overall health. Eggs are also rich in choline, a nutrient essential for brain function, as well as vitamin B12, which plays a crucial role in red blood cell production and energy metabolism.

This recipe is not just about nutrition, it’s also incredibly easy to make! Instead of standing over a stovetop flipping an omelet, you’ll bake everything in one dish, allowing the flavors to meld beautifully while saving you time and effort. It’s also highly customizable, so you can add your favorite vegetables, cheeses, or seasonings to make it your own.

Whether you’re following a gluten-free, low-carb, or keto-friendly lifestyle, or you simply want a delicious way to incorporate more healthy fats into your diet, this Avocado Omelet is a must-try. With its light yet creamy texture, vibrant flavors, and effortless preparation, this dish is bound to become a favorite in your kitchen!

Ingredients:

  • 2 small avocados (220 g)
  • 4 eggs
  • ½ tsp. salt
  • Black pepper, to taste
  • Smoked paprika, to taste
  • 20 g onion, chopped
  • 45 g tomato, chopped
  • 30 g yellow and red bell peppers, chopped
  • 30 g broccoli florets
  • 2 tbsp. olive oil
  • 30 g shredded cheddar cheese (or cheese of choice)

Directions:

  1. Preheat your oven to 400°F (200°C).
  2. Chop the onion, tomato, and bell peppers. Cut the broccoli into small florets. Set the veggies aside.
  3. Prepare the avocados by cutting them in half, removing the pit, and scooping out the flesh. Transfer the avocado to a mixing bowl.
  4. Blend the eggs and avocado together, adding salt and black pepper. Use a hand mixer or food processor to blend until smooth and creamy.
  5. Grease a circular baking pan (8.6 inches / 22 cm) with a bit of olive oil. Pour the avocado-egg mixture into the pan and spread it evenly using a spatula.
  6. Sprinkle the chopped veggies evenly on top of the mixture. Season with additional salt and black pepper to taste.
  7. Drizzle 2 tablespoons of olive oil over the surface.
  8. Bake for about 30 minutes, or until the omelet is fully set and cooked through.
  9. Remove from the oven, sprinkle shredded cheddar cheese over the top, and return to the oven under the broil setting for up to 5 minutes, or until the cheese melts.
  10. Let the omelet cool slightly before slicing into portions. Enjoy warm!

    Nutritional Information (Per Serving):

    • Calories: 242
    • Protein: 8.84 g
    • Fat: 20.91 g
    • Carbs: 6.76 g
    • Fiber: 4.1 g

    Storage & Recommendations:

    • Store leftovers in an airtight container in the fridge for up to 3 days.
    • Customize it! Add mushrooms, spinach, or feta for extra flavor.
    • Pair it with a fresh salad for a balanced, nourishing meal.
    • Make it dairy-free! Swap out the cheese for nutritional yeast or skip it altogether.
    Walnut Heart Biscuits

    Walnut Heart Biscuits

    Feb 13, 2025

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    Walnut Heart Biscuits

    There’s something magical about homemade treats, especially when they come in the shape of a heart. Whether you’re celebrating Valentine’s Day, an anniversary, a birthday, or simply want to surprise someone special, these walnut heart biscuits are a heartfelt way to say, “I care.” They’re a little nutty, slightly sweet, and melt-in-your-mouth delicious with a drizzle of dark chocolate, because, let’s be honest, chocolate makes everything better.

    But here’s the best part: these biscuits aren’t just about indulgence; they’re about nourishment, too! Walnuts take center stage in this recipe, bringing their rich, buttery texture and powerhouse nutrients to the mix. Packed with brain-boosting omega-3 fatty acids, antioxidants, and essential minerals like magnesium and copper, walnuts are a true superfood. They support heart health, enhance cognitive function, and even help reduce inflammation.

    If you’re looking for a reason to incorporate walnuts into your daily routine, this is it! Whether you toss them into smoothies, sprinkle them on salads, or bake them into wholesome treats like these biscuits, walnuts deserve a spot in your kitchen.

    Now, let’s get baking!

    Ingredients:

    • 150 g raw walnuts
    • 3 tbsp. maple syrup
    • 50 g dark chocolate hearts (optional)
    • 10 g dark chocolate, melted (optional)

    Directions:

    1. Grind the raw walnuts in a coffee grinder or nut grinder using the pulse mode. Be careful not to over-process, as this will turn them oily; you want a fine flour consistency.
    2. Transfer the ground walnuts to a bowl and mix in the maple syrup. Stir with a spatula until a cohesive dough forms.
    3. If needed, refrigerate the dough for 15 minutes to help it firm up.
    4. Preheat the oven to 350°F (180°C) and line a baking sheet with parchment paper.
    5. Take a tablespoon of dough and press it into a heart-shaped biscuit cutter on the prepared baking sheet. Gently press to shape.
    6. Repeat until all the dough is used, arranging the hearts neatly on the sheet.
    7. Bake for 12–15 minutes, or until the biscuits are set and lightly golden.
    8. Let them cool completely before handling, as they firm up during cooling.
    9. If adding chocolate, drizzle a small amount onto each biscuit and press a dark chocolate heart onto it while still melted.
    10. Transfer the biscuits to the fridge for 30 minutes to allow the chocolate to set.

    Prep & Baking Time:

    • Prep: 20 minutes
    • Baking: 20 minutes
    • Chilling (if adding chocolate): 30 minutes
    • Servings: 10 biscuits

    Nutritional Information (Per Biscuit):

    • Energy: 150 calories
    • Protein: 2.75 g
    • Fat: 12.34 g
    • Carbohydrates: 8.83 g
    • Fiber: 1.7 g

    Storage Tips:

    • Store at room temperature in an airtight container for up to 3 days.
    • Refrigerate for up to 1 week.
    • Freeze for up to 3 months in a sealed bag or container.

    Notes:

    • You can swap maple syrup for honey if you prefer.
    • Try using different nut flours (like almonds or pecans) for a variation on flavor.
    Yellow Split Pea Bagels

    Yellow Split Pea Bagels

    Feb 11, 2025

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    Yellow Split Pea Bagels

    If you’ve been searching for a unique, protein-rich, and gluten-free alternative for homemade bagels, I have an incredible recipe for you: Yellow Split Pea Bagels! I know, using split peas for bagels might sound unconventional, but trust me, this ingredient transforms into a beautifully soft and chewy bagel that is packed with nutrition and flavor.

    Many of you have asked for an alternative to red lentils when making gluten-free bread, and yellow split peas are the perfect answer. These little legumes are not only affordable and easy to find, but they also have a mild, neutral taste that makes them a fantastic base for baking. Unlike some gluten-free flours that can have overpowering flavors, yellow split peas blend seamlessly into recipes, creating a slow-releasing source of energy that won’t spike blood sugar levels. That means you’ll feel satisfied for longer without those energy crashes.

    To give these bagels the perfect structure, we’re combining yellow split peas with psyllium husk, a fiber-rich ingredient that binds the dough together, giving it a soft, elastic texture, without the need for gluten! The result? A hearty, nourishing bagel that works beautifully for sandwiches, breakfast spreads, or as a delicious snack on its own.

    Why You Should Add Yellow Split Peas to Your Diet

    Yellow split peas are not just a delicious ingredient; they’re a powerhouse of nutrients! They are an excellent source of plant-based protein, making them a great option for vegans and vegetarians looking to meet their protein needs. They are also rich in fiber, which supports digestion, promotes gut health, and keeps you full longer. Plus, they’re packed with iron, an essential mineral that helps prevent anemia and supports overall energy levels.

    But that’s not all, yellow split peas are also a great source of folate, an important B vitamin that plays a crucial role in cell growth and development, making them particularly beneficial for pregnant women. Additionally, their low glycemic index makes them a fantastic food choice for maintaining stable blood sugar levels, which is especially important for those managing diabetes or blood sugar fluctuations.

    So, if you’re looking for a wholesome, protein-packed, and fiber-rich bagel that will nourish your body and keep you feeling great, these yellow split pea bagels are just what you need!

    Ingredients (Makes 6 Bagels)

    • 1 cup (180 g) raw yellow split peas
    • 1/3 cup (80 ml) lukewarm water
    • 1/2 tsp. Himalayan salt (or salt of choice)
    • 1 tbsp. (8 g) instant yeast
    • 1 tsp. honey (or other sweetener)
    • 2 tbsp. olive oil (or oil of choice)
    • 30 g psyllium husk (coarse version)
    • 1/2 tsp. sesame seeds (or your seeds of choice)
    • 1/2 tsp. everything bagel seasoning

    Directions

    1. Soak the yellow split peas overnight (preferably in the fridge). Rinse the soaked peas thoroughly under running water and strain them well.
    2. Blend the soaked peas in a food processor with lukewarm water until smooth and creamy.
    3. Add the salt, yeast, honey, olive oil, and psyllium husk to the mixture. Blend again until a sticky dough forms.
    4. Transfer the dough to a working surface. Lightly oil your hands to prevent sticking, then form the dough into a smooth loaf. Divide it into six equal portions.
    5. Shape each portion into a circle and create a hole in the center using your thumb or a kitchen utensil.
    6. Arrange the bagels on a parchment-lined baking pan. Cover with a towel and let them rise in a warm place for 30 minutes.
    7. Brush the bagels with water, sprinkle with sesame seeds or bagel seasoning, and bake at 350°F (175°C) for 30-35 minutes, or until golden and fully cooked.
    8. Let the bagels cool slightly before serving with your favorite toppings.

    Prep & Baking Time

    • Soaking time: Overnight
    • Prep time: 20 minutes
    • Baking time: 35 minutes

    Nutritional Information (Per 1 Bagel)

    • Calories: 180
    • Protein: 8.39 g
    • Fat: 6.67 g
    • Carbohydrates: 22.53 g
    • Fiber: 9.5 g

    Storage & Recommendations

    • Store at room temperature in an airtight container for up to 2 days.
    • Refrigerate for up to 1 week or freeze for up to 3 months in a sealed bag or container.
    • Enjoy with sweet toppings like almond butter and honey or savory spreads like hummus, avocado, or cream cheese.
    Almond Flour Muffins

    Almond Flour Muffins

    Jan 30, 2025

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    Almond Flour Muffins

    There’s something so comforting about a warm, homemade muffin, especially when it’s soft, buttery, and just the right amount of sweet. These almond flour muffins are inspired by frangipane, the rich almond-based filling often used in French pastries. Traditionally, frangipane is creamy and indulgent, but today, we’re transforming that luxurious texture into a wholesome, gluten-free treat that’s naturally sweetened with maple syrup.

    The moment you take a bite, you’ll notice how incredibly moist these muffins are thank you, thanks to the almond flour! Unlike traditional wheat flour, almond flour is naturally rich in healthy fats, giving these muffins an unbeatable softness. Plus, we’re adding a little touch of dried fruit (optional, of course) to bring in some tartness that perfectly complements the subtle sweetness of maple syrup.

    But let’s talk about almond flour, the star ingredient here. Not only does it create an amazing texture, but it’s also packed with protein, vitamin E, and heart-healthy monounsaturated fats. These nutrients help support brain function, reduce inflammation, and keep your skin glowing. Plus, almond flour is naturally gluten-free and low in carbohydrates, making it a fantastic alternative for those looking to reduce their grain intake. Including almonds in your diet can help maintain steady blood sugar levels, making these muffins a great option for breakfast or a midday snack without the usual sugar crash. If you’re not already using almond flour in your baking, this recipe is a perfect excuse to start!

    So, whether you need a quick energy boost, a lunchbox treat, or just a cozy afternoon snack, these almond flour muffins have got you covered. Now, let’s get baking!

    Ingredients:

    • 4 tbsp. (60 g) soft butter
    • 1/4 cup (60 ml) maple syrup
    • 2 eggs
    • 125 g almond flour
    • 1/2 tbsp. baking powder
    • 7 g vanilla sugar or 1 tsp. vanilla extract
    • 30 g dried cranberries (optional)

    Directions:

    1. Preheat your oven to 350°F (180°C). Lightly grease a muffin pan with oil (coconut oil works great for this).
    2. In a large mixing bowl, combine the soft butter and maple syrup. Whisk vigorously until smooth and creamy (an electric whisk can help!).
    3. Add the eggs one at a time, mixing well after each addition to fully incorporate them.
    4. Gently fold in the almond flour, baking powder, and vanilla sugar. Stir until the batter is smooth and light.
    5. If using dried cranberries, fold them in gently.
    6. Spoon or scoop the batter evenly into the muffin pan, filling each cup about two-thirds full.
    7. Bake for 25 minutes, or until a toothpick inserted into the center comes out clean.
    8. Once baked, remove the muffins from the oven and let them cool on a wire rack before serving.

    Prep Time: 20 minutes
    Baking Time: 25 minutes
    Servings: 7 muffins

    Nutritional Information (Per Muffin):

    • Energy: 235 calories
    • Protein: 5.7 g
    • Fat: 17.76 g
    • Carbohydrates: 16.02 g
    • Fiber: 2 g

    Storage Tips:

    • Store in an airtight container at room temperature for up to 3 days.
    • For longer storage, refrigerate for up to 1 week or freeze for up to 3 months.
    • Feel free to customize with different dried fruits, nuts, or even a pinch of cinnamon for extra flavor.

     

    Granola Inspired Cookies

    Granola Inspired Cookies

    Jan 26, 2025

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    Granola Inspired Cookies

    Imagine taking all the wholesome goodness of granola, the crunch, the nutty flavors, and the nutrient-packed ingredients, and transforming it into a cookie. These granola-inspired cookies do just that! They combine the hearty nutrition of oats, the richness of nuts and seeds, and the subtle sweetness of maple syrup into a delightful, grab-and-go snack that’s perfect for any time of day. Whether you’re craving a satisfying post-workout treat, a midday pick-me-up, or something comforting with your evening tea, these cookies have you covered.

    Oats, the star of this recipe, are an underrated superfood that deserves a regular spot in your diet. Packed with soluble fiber, they help lower cholesterol levels, promote a healthy heart, and stabilize blood sugar levels. The beta-glucans in oats are particularly effective in keeping you feeling full and energized for longer, making them a fantastic choice for anyone trying to maintain a balanced diet. Moreover, oats are rich in essential minerals like manganese, magnesium, and phosphorus, all of which play a role in supporting bone health, metabolism, and energy production.

    By pairing oats with nutrient-dense nuts, seeds, and flours like almond, peanut, and pumpkin seed, this recipe becomes a powerhouse of health benefits. Healthy fats and proteins in the nuts and seeds not only support brain and heart health but also help sustain your energy throughout the day. And the best part? These cookies are highly customizable—you can swap in your favorite nuts, seeds, or even dried fruits to make them uniquely yours.

    With their nourishing ingredients and adaptable nature, these cookies are more than just a treat; they’re a delicious way to take care of your body. Let’s dive into the recipe and whip up a batch of these wholesome, feel-good cookies!

    Ingredients

    • 1 cup (90 g) oat flour (made from rolled oats ground into flour)
    • 2 tbsp. (18 g) almond flour
    • 2 tbsp. (18 g) peanut flour
    • 2 tbsp. (16 g) pumpkin seed flour
    • 2 tbsp. (16 g) coconut flour
    • 2 tbsp. (18 g) sesame seeds
    • Pinch of salt (optional)
    • 1 tsp. baking powder
    • 7 g vanilla sugar
    • 4 tbsp. (60 g) melted butter
    • ¼ cup (60 ml) maple syrup

    Directions

    1. Grind any whole nuts or seeds you plan to use. For this recipe, grind roasted peanuts or raw peanuts, and raw pumpkin seeds into flour. Roasted peanuts enhance the cookies with a rich nutty flavor.
    2. Preheat your oven to 350°F (180°C).
    3. In a large mixing bowl, combine the dry ingredients: oat flour, almond flour, peanut flour, pumpkin seed flour, coconut flour, sesame seeds, salt (if using), baking powder, and vanilla sugar. Mix well.
    4. Pour in the melted butter and maple syrup. Stir thoroughly until the mixture forms a smooth cookie dough.
    5. Adjust the dough consistency based on your texture preference. For softer cookies, reduce the oat flour by ¼ cup.
    6. Use an ice cream scoop to portion the dough into large cookie shapes, or form smaller, round cookies if you prefer.
    7. Place the cookies on a baking sheet lined with parchment paper.
    8. Bake for 20 minutes or until golden brown.
    9. Allow the cookies to cool slightly before enjoying them with a glass of milk or your favorite hot drink.

    Prep Time: 20 minutes
    Baking Time: 20 minutes
    Servings: 8 cookies

    Nutritional Information (Per Cookie):

    • Energy: 182 calories
    • Protein: 3.48 g
    • Fat: 10.02 g
    • Carbohydrates: 16 g
    • Fiber: 1.9 g

    Storage Recommendations:

    • Store the cookies in an airtight container at room temperature for up to 5 days.
    • For longer storage, refrigerate for up to 2 weeks or freeze for up to 3 months.
    • Customize the recipe by swapping in your favorite nuts, seeds, or even dried fruits to make it your own.
    • Serve as a breakfast snack or a wholesome dessert with tea, coffee, or milk.