Banana Oat Muffins

Banana Oat Muffins

Aug 19, 2024

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Banana Oat Muffins

When that sugar craving strikes but you’re committed to staying on the healthy and nutritious side, these Banana Oat Muffins come to the rescue! Made with wholesome ingredients, these muffins are both delicious and super healthy. To boost their nutrition, we’ve added wheat germ, known for its fiber content and benefits for digestion, immunity, and weight management.

Wheat germ is a nutritional powerhouse, often considered one of the healthiest parts of the wheat kernel. It is rich in essential nutrients such as vitamin E, folate, magnesium, and zinc. Vitamin E acts as a potent antioxidant, protecting your cells from damage and supporting skin health. The fiber in wheat germ aids in digestion, helping maintain a healthy gut and preventing constipation. Additionally, the combination of fiber and protein in wheat germ can help manage blood sugar levels and keep you feeling full for longer, making it an excellent ingredient for those looking to manage their weight or improve overall health.

Without refined sugar, regular flour, dairy, or added fats, these muffins surprise with their moist, fluffy texture and delightful taste. Enjoy these as a nutritious breakfast or snack, perfect for on-the-go or paired with your favorite hot beverage.

 

Ingredients

  • 1 cup oat flour (120 g)
  • ½ cup wheat germ
  • 2 ripe bananas (240 g)
  • 2 eggs
  • 1 tsp. baking powder
  • 1 tsp. vanilla extract
  • 50 g chopped walnuts (optional)
  • 50 g extra banana, diced (optional)

 

Directions

  1. Preheat your oven to 350°F (175°C) and grease muffin cups or line with paper liners.
  2. In a mixing bowl, mash the ripe bananas into a puree.
  3. Add the eggs and vanilla extract to the mashed bananas and stir until well combined.
  4. Add oat flour, wheat germ, and baking powder to the wet mixture, stirring until just combined.
  5. Pour the batter into the prepared muffin cups, filling each about three-quarters full.
  6. Top each muffin with chopped walnuts or banana pieces, if desired.
  7. Bake in the preheated oven for about 35 minutes or until a toothpick inserted into the center comes out clean.
  8. Transfer to a wire rack to cool completely and drizzle some maple caramel just before serving.

Prep Time, Baking Information, and Servings

  • Servings: 10 muffins
  • Prep Time: 20 minutes
  • Baking Time: 35 minutes

 

Nutritional Information (Per 1 Muffin)

  • Energy: 139 calories
  • Protein: 5.37 g
  • Fat: 5.95 g
  • Carbohydrates: 17.39 g
  • Fiber: 2.5 g

 

Notes & Storage

  • Store the muffins in an airtight container at room temperature for up to 3 days or refrigerate for up to 1 week for longer freshness.
  • Enjoy these oat banana muffins as a nutritious breakfast or snack, perfect for on-the-go or with your favorite hot beverage.
Banana Oatmeal Pancakes

Banana Oatmeal Pancakes

Aug 19, 2024

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Banana Oatmeal Pancakes

Looking for a nutritious and delicious pancake recipe that’s both wholesome and satisfying? These Banana Oat Pancakes are the perfect choice! Whether you’re starting your day with a hearty breakfast or enjoying a light snack, these pancakes deliver a powerful combination of flavor and nutrition that will keep you energized throughout the day.

The star of this recipe is oats, a superfood that has long been praised for its numerous health benefits. Oats are a whole grain packed with essential nutrients like fiber, protein, and a range of vitamins and minerals. One of the standout nutrients in oats is soluble fiber, particularly beta-glucan, which has been shown to lower cholesterol levels, improve heart health, and help regulate blood sugar levels. The high fiber content in oats also promotes a feeling of fullness, which can aid in weight management and prevent overeating. Additionally, oats are rich in antioxidants, which help protect the body from oxidative stress and reduce inflammation.

Incorporating oats into your regular diet can contribute to better digestive health, provide sustained energy, and support overall well-being. Paired with the natural sweetness of ripe bananas and the light, fluffy texture of these pancakes, you get a nutritious meal that’s as delicious as it is good for you.

Whether you’re aiming for weight loss or simply want to enjoy healthier food, these Banana Oat Pancakes are sure to become a favorite!

Ingredients

  • 1 ¼ cups (100 g) oat flour (made from blended rolled oats)
  • 2 eggs
  • 2 ripe bananas
  • 1 tsp baking powder
  • 1/2 tsp vanilla extract

Directions

  1. If you don’t have oat flour, you can easily make it by blending rolled oats in a food processor or blender until they reach a fine, flour-like consistency.
  2. Mash ripe bananas in a bowl.
  3. Add eggs to the mashed bananas and stir to combine along with vanilla extract.
  4. Gradually add the oat flour to the wet ingredients and baking powder. Stir until just combined.
  5. Heat a greased nonstick pan or skillet over medium heat.
  6. Pour small amounts of batter onto the skillet.
  7. Cook until bubbles form on the surface, then flip and cook until golden brown.
  8. Serve warm with your desired toppings.

Prep Time, Baking Information, and Servings

  • Servings: 8 pieces
  • Prep Time: 20 minutes
  • Cooking Time: 30 minutes

Nutritional Information (Per 1 Pancake)

  • Energy: 103 calories
  • Protein: 4.43 g
  • Fat: 2.32 g
  • Carbohydrates: 17.06 g
  • Fiber: 2.4 g

Notes & Storage

  • Leftover pancakes can be stored in an airtight container in the refrigerator for up to 7 days.
  • Serve the pancakes warm with your favorite toppings such as fresh fruit, Greek yogurt, honey, or maple syrup.
Pecan Chocolates

Pecan Chocolates

Aug 19, 2024

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Pecan Chocolates

Looking for a delightful and easy-to-make treat to enjoy with your kids or loved ones? Look no further! These homemade Pecan Chocolates are the perfect way to create delicious memories in the kitchen. With just a few simple ingredients, you can whip up a batch of these rich, chocolatey delights that everyone will love.

Pecans are the star ingredient in this recipe, offering not only a delightful crunch but also a host of health benefits. Pecans are an excellent source of healthy monounsaturated fats, which can help reduce bad cholesterol levels and support heart health. They are also packed with antioxidants, which protect your cells from damage, and are rich in essential nutrients like vitamin E, magnesium, and zinc. These nutrients play a crucial role in maintaining overall health, from boosting your immune system to supporting bone health.

Including pecans in your diet can also help manage weight, as they are high in fiber and protein, which promote satiety and keep you feeling full for longer. So, while you indulge in these delectable Pecan Chocolates, you’re also nourishing your body with wholesome, heart-healthy ingredients. Whether you’re making these as a treat for yourself or to share with others, you can feel good about enjoying and gifting these homemade chocolates.

Ingredients

  • 150 g dark chocolate
  • 40 g roasted pecans (approximately 20 halves)
  • ¼ cup maple syrup

Directions

  1. Coat the pecans in maple syrup, if desired, and place them on a baking tray lined with parchment paper.
  2. Bake the pecans at 350°F (175°C) for 10 minutes or until lightly toasted. Remove from the oven and set aside to cool.
  3. Melt the chocolate of your choice using a double boiler or microwave, stirring occasionally until smooth and fully melted.
  4. Pour chocolate into circular chocolate molds, filling each mold halfway. Gently shake to distribute evenly.
  5. Place one roasted pecan half in the center of each chocolate mold, pressing it lightly into the chocolate.
  6. Place the chocolate molds in the refrigerator and let them chill for at least 1 hour, or until the chocolate is fully set.
  7. Carefully unmold the treats and enjoy.

Prep Time, Baking Information, and Servings

  • Servings: 20 pieces
  • Prep Time: 20 minutes
  • Chilling Time: 1 hour in the fridge

Nutritional Information (Per 1 Chocolate)

  • Energy: 69 calories
  • Protein: 0.77 g
  • Fat: 4.64 g
  • Carbohydrates: 6.36 g
  • Fiber: 1 g

Notes & Storage

  • Store the pecan chocolates in the fridge for up to 1 week or in the freezer for up to 3 months.
  • Enjoy your homemade chocolates immediately, or package them beautifully to gift to loved ones.
White Chocolate Tahini

White Chocolate Tahini

Aug 19, 2024

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White Chocolate Tahini

Looking for a delightful and easy activity to share with your kids or loved ones? These White Chocolate & Tahini Bites are the perfect solution. With just three simple ingredients, you can create a delicious treat that combines the sweetness of white chocolate with the rich, nutty flavor of tahini, all complemented by the crunch of roasted pistachios. This recipe is not only a fun kitchen project but also a healthier alternative to store-bought chocolates.

Tahini, the key ingredient in this recipe, is a paste made from ground sesame seeds. It’s a staple in Middle Eastern cuisine and is celebrated for its rich, creamy texture and nutty flavor. But tahini is more than just a flavorful addition to your dishes, it’s packed with nutrients. Sesame seeds are a great source of healthy fats, particularly polyunsaturated fats, which can help reduce cholesterol levels and improve heart health. They are also high in protein, making tahini an excellent plant-based protein source. Additionally, tahini is rich in essential minerals like calcium, magnesium, and zinc, which support bone health and immune function.

Incorporating tahini into your diet can help boost your overall health while adding a unique flavor to your meals and snacks. Paired with the sweetness of white chocolate and the crunch of pistachios, these bites offer a deliciously balanced treat that you can feel good about enjoying. Whether you’re looking to satisfy your sweet tooth or share a fun kitchen experience with others, these White Chocolate & Tahini Bites are sure to become a favorite.

 

Ingredients

  • 120 g white chocolate (dark chocolate can be used as an alternative)
  • 60 g tahini
  • 60 g roasted pistachios

Directions

  1. In a heatproof bowl, melt the white chocolate using a microwave or a double boiler until smooth and creamy.
  2. Add tahini and roasted pistachios to the white chocolate and stir thoroughly until all ingredients are well combined.
  3. Take chocolate molds of your choice and pour approximately half a tablespoon of the chocolate mixture into each mold. Gently shake to ensure the mixture settles evenly within each mold.
  4. Place in the fridge and let them chill for about 1 hour, or until the chocolate sets completely.
  5. Once the chocolates have set, carefully remove them from the molds and enjoy.

Prep Time, Baking Information, and Servings

  • Servings: 15 pieces
  • Prep Time: 20 minutes
  • Chilling Time: 1 hour in the fridge

Nutritional Information (Per 1 Chocolate)

  • Energy: 89 calories
  • Protein: 1.96 g
  • Fat: 6.53 g
  • Carbohydrates: 6.69 g
  • Fiber: 0.8 g

Notes & Storage

  • Store the white chocolate, pistachio, and tahini bites in the fridge for up to 1 week or in the freezer for up to 3 months.
  • Enjoy your homemade chocolates immediately, or package them beautifully to gift to loved ones.
Coconut & Hazelnut Chocolates

Coconut & Hazelnut Chocolates

Aug 19, 2024

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Coconut & Hazelnut Chocolates

Imagine biting into a rich, velvety chocolate treat that not only satisfies your sweet tooth but also fuels your body with nourishing ingredients. That’s exactly what you get with these Coconut & Hazelnut Chocolates, a delightful blend of finely shredded coconut, creamy Nutella, and crunchy roasted hazelnuts, all enrobed in smooth, high-quality chocolate. These chocolates are more than just a treat; they are a small indulgence that comes packed with surprising health benefits.

Coconut is the heart of this recipe. Often celebrated in tropical cuisine, coconut is not just about its unique flavor, it’s a powerhouse of nutrition. High in medium-chain triglycerides (MCTs), coconut provides a quick and sustained source of energy, making these chocolates a perfect pick-me-up snack. MCTs are also known for their ability to enhance cognitive function and support weight management by boosting metabolism. Beyond that, coconut is rich in dietary fiber, which aids in digestion, helps maintain healthy cholesterol levels, and keeps you feeling full for longer, an essential component in maintaining a balanced diet.

 

Then there’s the hazelnut, a nut revered for its rich, nutty flavor and packed with nutrients. Hazelnuts are an excellent source of healthy fats, which are crucial for heart health and lowering bad cholesterol levels. They also boast a range of vitamins, particularly vitamin E, which is a powerful antioxidant that helps combat oxidative stress and inflammation in the body. The combination of these ingredients not only brings depth and texture to the chocolates but also makes them a smart choice for those who want to indulge without compromising their health.

Adding these Coconut & Hazelnut Chocolates to your diet isn’t just about treating yourself, it’s about making a conscious choice to include nutrient-dense foods that support your overall well-being. Whether you’re looking for a satisfying dessert or a thoughtful homemade gift, these chocolates offer a delicious way to enjoy the health benefits of coconut and hazelnuts.

 

Ingredients

  • 1 ½ cups (130 g) finely shredded coconut
  • ½ cup (180 g) Nutella or any chocolate spread of your choice
  • ¼ cup (20 hazelnuts) roasted hazelnuts
  • ¼ cup chopped roasted hazelnuts
  • ¾ cup (120 g) chocolate chips or any good quality chocolate of your choice
  • ½ tbsp. coconut oil

Directions

  1. In a bowl, combine finely shredded coconut and Nutella spread. Stir well until thoroughly combined.
  2. Insert approximately ½ tablespoon of the mixture into round chocolate molds.
  3. Place one roasted hazelnut in the center of each round and press gently to flatten the surface.
  4. Refrigerate the molds for at least 1 hour to allow the rounds to set.
  5. Melt the chocolate chips with coconut oil until smooth. Add the chopped roasted hazelnut and mix until well combined.
  6. Remove the coconut rounds from the molds.
  7. Dip each coconut round into the melted chocolate mixture, ensuring they are evenly coated.
  8. Place the coated rounds onto a tray lined with parchment paper.
  9. Allow the chocolate to set in the fridge for at least 30 minutes.

Prep Time, Baking Information, and Servings

  • Servings: 20 pieces
  • Prep Time: 30 minutes
  • Chilling Time: 1 hour x 2 in the fridge

Nutritional Information (Per 1 Chocolate)

  • Energy: 98 calories
  • Protein: 1.35 g
  • Fat: 6.78 g
  • Carbohydrates: 8.24 g
  • Fiber: 1.3 g

Notes & Storage

  • Store the coconut hazelnut chocolate bites in the fridge for up to 1 week or in the freezer for up to 3 months.
  • Enjoy your homemade chocolates immediately, or package them beautifully to gift to loved ones.