Almond Crisps

Almond Crisps

Aug 19, 2024

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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

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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.
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.