Chia Tiramisu

Chia Tiramisu

Aug 19, 2024

Watch

Chia Tiramisu

Indulge in the delightful fusion of flavors with this chia seed pudding inspired by the classic taste of tiramisu. Whether enjoyed as a satisfying morning breakfast or as a delightful companion to your coffee, this recipe promises a rich and flavorful experience that is both nourishing and delicious.

Chia seeds are the star of this recipe, offering a wealth of health benefits in every spoonful. Known for their high fiber content, chia seeds help support digestive health and keep you feeling full and satisfied. They are also a great source of plant-based omega-3 fatty acids, which are essential for heart health and reducing inflammation. Additionally, chia seeds are packed with antioxidants, which help protect your body from oxidative stress and promote overall well-being.

This chia tiramisu takes the nutritional power of chia seeds and combines it with the creamy richness of Greek yogurt and cottage cheese, creating a protein-packed dish that’s moderately low in calories. Greek yogurt and cottage cheese provide high-quality protein, essential for muscle repair and growth, while also contributing to the creamy texture that makes this tiramisu so satisfying.

The subtle sweetness from maple syrup and the robust flavor of instant coffee perfectly complement the chia seeds, making this dish a delightful twist on the traditional tiramisu. Whether you’re looking for a nutritious breakfast, a post-workout snack, or a light dessert, this chia tiramisu is sure to become a favorite in your repertoire.

Ingredients

  • 1 cup Greek yogurt
  • 1 cup cottage cheese
  • 2 tbsp. chia seeds
  • 4 tbsp. maple syrup
  • 1 tsp. instant coffee
  • 1 tsp. cocoa powder

Directions

  1. In a mixing bowl, combine Greek yogurt, instant coffee, maple syrup, and chia seeds.
  2. Stir vigorously to dissolve the instant coffee and ensure all ingredients are well mixed.
  3. In another bowl, mix cottage cheese with maple syrup.
  4. Stir well until the cottage cheese and maple syrup are thoroughly combined.
  5. Allow both mixtures to rest in the fridge for at least an hour to allow the flavors to meld and the chia seeds to expand.
  6. In serving glass cups, layer the chia seed mixture and cottage cheese mixture alternately until reaching the top of the glass.
  7. Sprinkle cocoa powder on top of the chia tiramisu for added flavor and presentation.
  8. Serve chilled and enjoy the delightful taste of chia tiramisu.

Prep Time, Baking Information, and Servings

  • Servings: 2 servings
  • Prep Time: 20 minutes
  • Chill Time: 1 hour in the fridge

Nutritional Information (Per 1 Serving)

  • Energy: 288 calories
  • Protein: 24.56 g
  • Fat: 4.7 g
  • Carbohydrates: 38.06 g
  • Fiber: 3.7 g

Notes & Storage

  • Store any leftover chia tiramisu in the refrigerator in an airtight container for up to 3 days.
  • Enjoy this chia tiramisu as a nutritious and satisfying breakfast or as a delightful dessert.
Coconut Crunch

Coconut Crunch

Aug 19, 2024

Watch

Coconut Crunch

Why settle for expensive, store-bought coconut biscuits filled with unknown ingredients and unhealthy additives when you can whip up your own crunchy, tasty, and fragrant treats in less than 5 minutes? These Coconut Crunch biscuits are not only incredibly simple to make but also offer a delightful texture and flavor that’s sure to please.

Coconut is the key ingredient in this recipe, celebrated for its unique taste and impressive health benefits. Rich in medium-chain triglycerides (MCTs), coconut provides a quick source of energy, making it an excellent choice for a healthy snack. MCTs are known to support metabolism and promote weight management by increasing energy expenditure. Additionally, coconut is high in dietary fiber, which aids digestion, helps maintain healthy cholesterol levels, and keeps you feeling full for longer.

Combined with maple syrup, a natural sweetener rich in antioxidants and essential minerals like zinc and manganese, these coconut biscuits offer a healthier alternative to traditional, sugar-laden snacks. The natural sweetness of maple syrup perfectly complements the nutty, rich flavor of coconut, creating a treat that is as wholesome as it is delicious.

These homemade coconut biscuits are perfect for satisfying your sweet cravings while providing the added benefit of being gluten-free and vegan. Enjoy them as a snack, dessert, or even a quick breakfast option when you’re on the go.

Ingredients

  • 1 cup (70 g) finely shredded coconut
  • 4 tbsp. maple syrup

Directions

  1. In a mixing bowl, combine the finely shredded coconut and maple syrup.
  2. Mix thoroughly until each coconut shred is evenly coated with the syrup, which acts as a binder.
  3. Preheat your oven to 350°F (175°C).
  4. Use a regular muffin pan and either brush it with coconut oil or line it with parchment paper.
  5. Take small portions of the coconut mixture and press them firmly into the muffin pan using an espresso coffee spoon. This helps the mixture hold together.
  6. Place the muffin pan in the preheated oven and bake the biscuits for 10 to 15 minutes, or until they turn golden brown around the edges.
  7. Keep an eye on them to prevent over-browning.
  8. Allow the biscuits to cool completely before removing them from the pan.
  9. This cooling process helps the biscuits firm up and become crunchy.

Prep Time, Baking Information, and Servings

  • Servings: 12 biscuits
  • Prep Time: 30 minutes
  • Baking Time: 10-15 minutes

Nutritional Information (Per 1 Biscuit)

  • Energy: 56 calories
  • Protein: 0.4 g
  • Fat: 3.77 g
  • Carbohydrates: 5.85 g
  • Fiber: 1 g

Notes & Storage

  • Store leftover biscuits in a glass container for up to 2 weeks.
  • Be mindful, as they may become addictive due to their irresistible flavor and texture.
Peanut Clusters

Peanut Clusters

Aug 19, 2024

Watch

Peanut Clusters

Satisfy your sweet cravings with these delectable caramel peanut clusters, made with just three simple ingredients. Whether you’re looking for a quick snack or a delightful treat for the whole family, these clusters are easy to put together and bursting with flavor. With the perfect balance of sweetness and nuttiness, they are sure to satisfy your sweet cravings!

Peanuts are the star of this recipe, offering not only a rich, nutty flavor but also an impressive nutritional profile. Peanuts are an excellent source of plant-based protein, providing the body with essential amino acids that are crucial for building and repairing tissues. They are also packed with healthy fats, particularly monounsaturated fats, which support heart health by helping to lower bad cholesterol levels. Additionally, peanuts contain a good amount of fiber, which aids in digestion and helps keep you feeling full and satisfied.

Combined with maple syrup, a natural sweetener that is rich in antioxidants and minerals, these peanut clusters offer a wholesome indulgence. The maple syrup caramelizes to create a delightful, chewy texture that pairs perfectly with the crunch of the roasted peanuts. By using non-dairy butter, you can easily make this recipe vegan, ensuring that everyone can enjoy these delicious clusters.

These peanut clusters are perfect for any occasion, whether you’re preparing them as a quick snack, a treat to share, or a gift for loved ones. Their simplicity and satisfying taste make them a go-to recipe whenever you’re in the mood for something sweet and nutty.

Ingredients

  • 1 ½ cups roasted peanuts
  • ½ cup maple syrup
  • 1 tbsp. butter (15 g)
  • Pinch of kosher salt (optional)

Directions

  1. Cook maple syrup until thickened, then add butter and stir until combined.
  2. Reduce heat, add roasted peanuts to the caramel, and stir quickly to coat evenly.
  3. Quickly spoon the mixture onto parchment paper, shaping clusters with a teaspoon.
  4. Alternatively, pour the mixture onto paper and cut into clusters once cooled.
  5. Sprinkle with kosher salt for added flavor.
  6. Allow clusters to cool and harden before serving.

Prep Time, Baking Information, and Servings

  • Servings: 12 clusters
  • Prep Time: 30 minutes
  • Cooling Time: 1 hour

Nutritional Information (Per 1 Peanut Cluster)

  • Energy: 150 calories
  • Protein: 4.5 g
  • Fat: 10.19 g
  • Carbohydrates: 12.5 g
  • Fiber: 1.5 g

Notes & Storage

  • Store the peanut clusters in an airtight container at room temperature for up to one week.
  • Use a non-dairy butter to make these peanut clusters vegan.
  • Enjoy anytime as a snack when you crave something indulgent.
Almond Crisps

Almond Crisps

Aug 19, 2024

Watch

Almond Crisps

Almonds, known for their heart-healthy properties and rich nutritional profile, take center stage in this delightful recipe for almond crisps. These simple yet elegant treats are perfect for expressing love and care to your cherished ones, offering a satisfying balance between health and indulgence. With just two ingredients—sliced almonds and maple syrup—you can create a batch of moderately sweet, crispy almond treats that are sure to impress.

Almonds are a nutritional powerhouse, packed with monounsaturated fats, which are known to support heart health by lowering bad cholesterol levels. They are also rich in vitamin E, a powerful antioxidant that helps protect your cells from oxidative damage and supports skin health. Additionally, almonds are an excellent source of protein and dietary fiber, making these crisps not only delicious but also a nutritious snack that can help keep you feeling full and satisfied.

Maple syrup, a natural sweetener derived from the sap of sugar maple trees, adds a subtle sweetness to these crisps without overpowering the delicate flavor of the almonds. Unlike refined sugars, maple syrup contains beneficial antioxidants and essential minerals like zinc and manganese, which contribute to overall health. By combining these two wholesome ingredients, you create a snack that is as nutritious as it is enjoyable.

These almond crisps are versatile enough to be enjoyed on their own, as a wholesome snack, or as a garnish for desserts and salads, adding a delightful crunch and touch of sweetness to your dishes.

Ingredients

  • 1 cup sliced almonds (90 g)
  • 2 tbsp. maple syrup

Directions

  1. In a mixing bowl, gently combine the sliced almonds and maple syrup using two forks. Be careful not to break the almond slices while mixing.
  2. The two tablespoons of maple syrup should be sufficient to bind the almond slices together without excessive caramelization. If you prefer sweeter crisps, consider adding a powdered sweetener instead of increasing the amount of maple syrup.
  3. Preheat your oven to 350°F (175°C) before baking.
  4. Spread the almond mixture onto a baking sheet lined with parchment paper. Using a biscuit cutter, form heart shapes or any desired shapes.
  5. Bake the almond crisps for approximately 10 minutes, or until they are golden brown and crispy. Keep a close eye on them as baking times may vary.
  6. Allow them to cool completely on the baking sheet. This will allow them to stick together and maintain their shape.

Prep Time, Baking Information, and Servings

  • Servings: 10 crisps
  • Prep Time: 15 minutes
  • Baking Time: 10 minutes

Nutritional Information (Per 1 Almond Crisp)

  • Energy: 73 calories
  • Protein: 2.29 g
  • Fat: 5.39 g
  • Carbohydrates: 5.01 g
  • Fiber: 1.77 g

Notes & Storage

  • Store the almond crisps in an airtight container at room temperature for up to 1 week. Or, you can freeze them for up to 3 months.
  • Enjoy these almond crisps as a wholesome snack or as a garnish for desserts and salads.
Cruciferous Muffins

Cruciferous Muffins

Aug 19, 2024

Watch

Cruciferous Muffins

Cruciferous vegetables, hailed as superfoods for their exceptional health benefits, are low in calories yet packed with essential nutrients. These vegetables, which include cauliflower, broccoli, and Brussels sprouts, are renowned for their ability to support overall health and well-being. In this recipe, we combine these powerhouse veggies to create savory muffins that are as nutritious as they are delicious.

Cauliflower, broccoli, and Brussels sprouts belong to the cruciferous vegetable family, known for their high content of vitamins, minerals, and antioxidants. These vegetables are particularly rich in vitamin C, vitamin K, and folate, all of which play vital roles in supporting immune function, bone health, and cell growth. Additionally, cruciferous vegetables contain unique compounds called glucosinolates, which have been shown to have cancer-protective properties by helping to eliminate toxins from the body.

By grating these vegetables into a rice-like texture and combining them with cottage cheese and eggs, this recipe transforms simple ingredients into a hearty, protein-rich meal. Cottage cheese adds a creamy texture and boosts the protein content, making these muffins a satisfying and balanced option for any time of day. The inclusion of fresh thyme and green onions enhances the flavor, while olive oil adds healthy fats that aid in the absorption of fat-soluble vitamins.

These muffins offer a delightful and nutritious way to enjoy the benefits of cruciferous vegetables. Whether you’re looking for a nutritious breakfast, a snack on the go, or a savory side dish, these muffins are sure to become a favorite in your kitchen.

Ingredients

  • 300 g cauliflower florets
  • 150 g broccoli florets
  • 150 g Brussels sprouts
  • 40 g green onion
  • 5 or 6 stalks (5 g) of fresh thyme (or preferred herbs)
  • 4 eggs
  • 1 cup (250 g) cottage cheese (or any soft cheese)
  • 4 tbsp. olive oil
  • 1 tsp. salt
  • Black pepper to taste
  • ½ tsp. mustard seeds (optional)
  • ½ tsp. coconut oil (or any oil) to brush the muffin cups

Directions

  1. Clean the cauliflower, broccoli, and Brussels sprouts, and cut them into small florets.
  2. Grate the cauliflower, broccoli, and Brussels sprouts to a rice-like texture using a food processor or hand grater.
  3. Finely chop the green onions and fresh thyme leaves.
  4. Crack the eggs into a bowl and beat them lightly.
  5. In a large mixing bowl, combine the grated vegetables, chopped green onions, and thyme leaves.
  6. Add the beaten eggs, cottage cheese, olive oil, salt, black pepper, and optional mustard seeds.
  7. Mix all ingredients until well combined.
  8. Preheat the oven to 385°F (196°C). Grease the muffin cups with oil.
  9. Scoop the vegetable mixture into the prepared muffin cups, filling each cup evenly.
  10. Place the muffin tin in the preheated oven and bake for approximately 40 minutes or until the muffins are golden brown and set.
  11. Remove the muffins from the oven and allow them to cool slightly. Serve with your favorite dips and salads.

Prep Time, Baking Information, and Servings

  • Servings: 10 muffins
  • Prep Time: 30 minutes
  • Baking Time: 40 minutes

Nutritional Information (Per 1 Muffin)

  • Energy: 116 calories
  • Protein: 6.77 g
  • Fat: 8.12 g
  • Carbohydrates: 5.05 g
  • Fiber: 1.7 g

Notes & Storage

  • Store leftover muffins in an airtight container in the refrigerator for 1 week.
  • Enjoy these vegetable muffins as a nutritious breakfast, snack, or side dish. Pair with a salad or soup for a wholesome meal.