Banana Flan

Banana Flan

Aug 17, 2024

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Banana Flan

If you’re a fan of desserts that are not only delicious but also quick and easy to make, this Banana Flan might just become your new go-to recipe. It’s a perfect combination of simplicity and flavor, making it ideal for those moments when you crave something sweet yet healthy.

Bananas, the star ingredient in this recipe, are a powerhouse of nutrients. Rich in potassium, vitamins B6 and C, and dietary fiber, bananas support heart health, aid digestion, and provide a natural energy boost. Their natural sweetness also means you can create delightful desserts with less added sugar, making them a great choice for those who are mindful of their sugar intake. Combined with the creamy richness of coconut cream and the protein-packed goodness of eggs, this flan not only satisfies your sweet tooth but also provides a nourishing treat.

Coconut cream adds a luxurious texture and a subtle tropical flavor to the flan, making it smooth and creamy without the need for dairy. It’s an excellent source of healthy fats, which help to keep you feeling full and satisfied. The eggs bring everything together, adding structure and additional protein, making this dessert a balanced option that you can feel good about indulging in.

The beauty of this flan lies in its simplicity—just a few wholesome ingredients, minimal prep time, and a dessert that’s ready to impress. Whether you’re looking for a quick dessert to finish off a meal or a healthier treat to enjoy any time of day, this Banana Flan ticks all the boxes.

Let’s dive into the recipe and discover just how easy it is to make this delightful dessert!

Ingredients

  • 4 eggs
  • 1 can (400 ml) coconut cream or milk
  • 3 bananas (approximately 300 g)
  • 1 tsp vanilla extract
  • A drizzle of maple syrup (optional)

Directions

  1. Preheat oven to 375°F (190°C). Grease your baking pan.
  2. Blend the bananas, coconut cream, eggs, and vanilla extract.
  3. Pour the mixture into the baking pan, then place it in a larger one. Fill the larger pan with hot water until it reaches halfway up the sides of the flan pan.
  4. Bake for 45 minutes or until you see a flan-like texture set.
  5. Let the flan cool down completely for at least 4 hours or overnight in the fridge.
  6. Slice, and serve with a drizzle of maple syrup for extra flavor.

Nutritional Information (Per Serving)

  • Calories: 209
  • Protein: 6.03 g
  • Fat: 16.99 g
  • Carbohydrates: 10.66 g
  • Fiber: 1 g

Serving Information

  • Servings: 8
  • Prep Time: 15 minutes
  • Baking Time: 45 minutes

    Storage & Tips

    • Storage: Store leftover flan slices in an airtight container in the fridge for up to 3-4 days.
    • Tip: You can experiment with different toppings like fresh fruits or a drizzle of chocolate or caramel.
    Protein Rich Flatbreads

    Protein Rich Flatbreads

    Aug 17, 2024

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    Protein Rich Flatbreads

    In the world of quick and nutritious meals, finding a recipe that is both satisfying and healthy can be a challenge. However, this Protein-Rich Flatbread stands out as a simple, versatile, and nutritious option that you can easily incorporate into your daily routine. Whether you’re looking for a healthy alternative to traditional wraps, a light meal option, or a high-protein snack, these flatbreads have got you covered.

    This recipe is built on the powerful combination of red lentils and oats, two ingredients celebrated for their health benefits. Red lentils are not only a fantastic source of plant-based protein but also rich in fiber, iron, and essential vitamins such as folate. These nutrients contribute to muscle repair, support energy production, and aid in maintaining a healthy immune system. Red lentils are also known for their ability to stabilize blood sugar levels, making them an excellent choice for anyone looking to manage their energy levels throughout the day.

    Oats, on the other hand, are a well-known superfood, providing a wealth of health benefits. They are packed with soluble fiber, particularly beta-glucan, which has been shown to lower cholesterol levels, promote heart health, and improve digestion. Oats also have a low glycemic index, meaning they release energy slowly and keep you feeling full for longer. This makes them a perfect companion to red lentils in this flatbread recipe, creating a balanced, nutrient-dense meal that can support your health goals.

    These flatbreads are not just nutritious but also incredibly versatile. You can use them as a wrap for your favorite fillings, as a base for pizza, or simply enjoy them on their own as a snack. They are also easy to customize—whether you want to add spinach for a green version or beets for a vibrant red option, these flatbreads can be tailored to suit your taste and nutritional needs.

    Incorporating these flatbreads into your diet can make a significant difference in your overall well-being. By providing a steady source of energy, supporting muscle recovery, and promoting digestive health, these flatbreads are a perfect example of how simple ingredients can lead to delicious and health-boosting meals. So, let’s dive into the recipe and discover how easy it is to make these protein-rich flatbreads at home.

    Let’s get started!

    Ingredients

    For Plain Flatbreads:

    • ¼ cup red lentils
    • ¼ cup rolled oats
    • Salt to taste
    • ½ cup water

    For Spinach Flatbreads:

    • ¼ cup red lentils
    • ¼ cup rolled oats
    • 1 cup or 35 g fresh spinach
    • Salt to taste
    • ½ cup water

    For Beet Flatbreads:

    • ¼ cup red lentils
    • ¼ cup rolled oats
    • 20 g raw beets
    • Salt to taste
    • ½ cup water

    Directions

    1. Soak red lentils and oats separately in water.
    2. Use ½ cup water for each ¼ cup of oats and use the soaking water with the oats.
    3. Soak oats for 1 hour and red lentils for 4 hours.
    4. Rinse and strain the red lentils thoroughly.
    5. Combine soaked oats, drained red lentils, fresh water, and salt in a blender.
    6. Blend until smooth and creamy.
    7. Heat a nonstick pan over medium-low heat and brush with coconut oil.
    8. Pour ¼ cup of batter onto the hot pan and spread evenly.
    9. Cook until the top side looks dry (about 2 minutes).
    10. Flip and cook the other side for 2 minutes.
    11. For red flatbreads, add raw beets and for green flatbreads, add fresh spinach to the batter.
    12. Let the cooked flatbreads cool on a flat surface covered with paper towels.

    Nutritional Information (Per Flatbread)

    • Calories: 62
    • Protein: 3.69 g
    • Fat: 0.6 g
    • Carbohydrates: 10.8 g
    • Fiber: 1.8 g

    Serving Information

    • Servings: 12 Flatbreads
    • Prep Time: 15 minutes
    • Soaking Time: 4 hours
    • Cooking Time: 30 minutes

      Storage & Tips

      • Storage: Store the flatbreads in an airtight container in the fridge for 7 days or in the freezer for up to 3 months.
      • Tip: These flatbreads can be gluten-free if you use a certified gluten-free oat brand.
      Gut Friendly Bread

      Gut Friendly Bread

      Aug 17, 2024

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      Gut Friendly Bread

      If you’re looking for a bread recipe that’s not only delicious but also incredibly beneficial for your digestive health, then this Gut-Friendly Bread is a must-try!

      Our recipe combines a blend of grain flours known for their positive impact on gut health. With buckwheat flour, potato starch, and psyllium husk powder, this bread offers a rich source of fiber and essential minerals, feeding your body and supporting your digestion. The fiber content in this bread promotes regular bowel movements, improves overall gut health, and can be a key component in managing weight and blood sugar levels. Including this bread in your regular diet can make a significant difference in your digestive wellness, making it a wholesome addition to any meal.

      Let’s embark on a journey of wholesome baking that promotes overall well-being and digestive health.

      Ingredients

      • 2 ½ cups wheat flour
      • ½ cup buckwheat flour
      • 2 tbsp. potato starch
      • 1 tbsp. psyllium husk powder
      • 1 tbsp. maple syrup (or other sweetener)
      • 1 ½ tbsp. instant yeast
      • 1 tsp. salt
      • 2 cups lukewarm water

      Directions

      1. Combine wheat flour, buckwheat flour, potato starch, psyllium husk powder, instant yeast, and salt in a bowl.
      2. Add maple syrup, and pour in lukewarm water gradually while mixing until a smooth, slightly sticky dough forms.
      3. Knead the dough for 5-10 minutes until elastic and cohesive.
      4. Divide the dough, shape it into small balls, flatten with a rolling pin, and form desired shapes.
      5. Let the dough proof for 30 minutes until doubled in volume.
      6. Preheat oven to 350°F (175°C). Bake the bread for about 35 minutes or until golden brown.
      7. Allow the bread to cool on a wire rack before serving.

      Nutritional Information (Per Serving)

      • Calories: 305
      • Protein: 55.91 g
      • Fat: 7.43 g
      • Carbohydrates: 0 g
      • Fiber: 0 g

      Serving Information

      • Servings: 12
      • Prep Time: 30 minutes
      • Proofing Time: 30 minutes
      • Baking Time: 30 minutes

        Storage & Tips

        • Storage: Store the bread in a ziplock bag in the fridge for up to 1 week or in the freezer for up to 3 months.
        • Tip: If you consume this bread daily, you will notice a difference in your gut health and daily bowel movements.
        Homemade Snickers

        Homemade Snickers

        Aug 17, 2024

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        Homemade Snickers

        If you’re a fan of the classic Snickers bar, you’re going to love these Wholesome Snickers! They’re a deliciously healthy alternative that brings together the sweet and savory flavors of peanuts, dates, and chocolate. Not only are these treats incredibly tasty, but they’re also packed with nutrients, making them a guilt-free indulgence you can enjoy anytime.

        Peanuts are at the heart of this recipe, providing a rich source of protein and healthy fats. These little legumes are also high in various vitamins and minerals, such as vitamin E, magnesium, and phosphorus, which are essential for maintaining your overall health. The use of dates in place of refined sugar adds natural sweetness while delivering a good dose of dietary fiber and essential minerals like potassium. The dark chocolate coating provides a burst of antioxidants, known for their heart-protective benefits.

        These Wholesome Snickers are the perfect treat for those who want to enjoy a sweet snack without compromising on nutrition. They’re also vegan and gluten-free, making them suitable for a variety of dietary preferences. Whether you’re enjoying them after a workout, sharing with friends, or keeping them all to yourself, these treats are sure to become a favorite.

        Let’s dive into the recipe!

        Ingredients

        • ½ cup unsweetened peanut butter
        • 16 dates
        • 60 g roasted peanuts
        • 4 tbsp honey
        • 100 g chocolate chips
        • 1 tsp coconut oil
        • A pinch of salt (optional)

        Directions

        1. In a bowl, mix peanut butter, roasted peanuts, honey, and a pinch of salt (if using) until well combined. Set aside.
        2. Take 1 pitted soft date and insert it as the first layer in each square chocolate mold.
        3. Pour in the equivalent of 1 tbsp of the peanut mixture into each mold, covering the date.
        4. Cover each square with another soft date as the top layer, and press gently to hold it with the bottom peanut layer.
        5. Place the chocolate mold set in the freezer for 1 hour.
        6. While the molds are freezing, melt the dark chocolate and coconut oil together in a microwave or over a double boiler.
        7. After 1 hour, remove the date and peanut squares from the freezer and dip each one into the melted chocolate, ensuring they are well coated on all sides.
        8. Drizzle a thin filament of chocolate on top of the squares as a final touch for a professional look.
        9.  Let the squares set in the fridge for another hour, then enjoy these wholesome and rich Snickers!

        Nutritional Information

        Per 1 Serving:

        • Energy: 243 calories
        • Protein: 6.17 g
        • Fat: 15.27 g
        • Carbohydrates: 24.22 g
        • Fiber: 2.9 g

        Notes

        • Store the Snickers in an airtight container in the fridge for up to 10 days.
        • You can also store them in the freezer for up to 3 months.

        Prep Time and Servings

        • Prep Time: 40 minutes
        • Fridge Time: 1 hour
        • Freezer Time: 1 hour
        • Servings: 8 servings

        Storage and Recommendations

        • Storage: Keep the Snickers in an airtight container in the fridge for up to 10 days or freeze for up to 3 months.
        • Recommendations: These treats are perfect for a quick snack or as a healthier dessert option, especially for those with a sweet tooth.
        Easy Oat Biscuits

        Easy Oat Biscuits

        Aug 17, 2024

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        Easy Oat Biscuits

        These incredibly tasty, nutrient-rich Oatmeal Double Biscuits require only three ingredients (plus optional garnish) and are perfect for a wholesome snack or dessert. Made with oat flour, butter (or a non-dairy version for a vegan option), and a liquid sweetener, these biscuits are simple yet gourmet treats that can be enjoyed at any time of the day.

        Oats are the star of this recipe, providing a hearty and wholesome base. Oats are known for being high in fiber, which aids digestion and helps keep you full longer. They also have a low glycemic index, making these biscuits a great option for maintaining steady energy levels throughout the day. The use of a natural liquid sweetener like maple syrup not only adds sweetness but also brings a host of antioxidants and nutrients to the table, making these biscuits as nutritious as they are delicious.

        These biscuits are perfect for enjoying with a hot cup of tea or coffee, and they’re versatile enough to be customized with your favorite jams or nut butters. Whether you’re sharing them with friends or keeping a batch on hand for yourself, these Oatmeal Double Biscuits are sure to satisfy your cravings in the most wholesome way.

        Let’s get started on making these simple yet delightful biscuits!

        Ingredients

        • 2 cups old-fashioned rolled oats (160 g)
        • 60 g butter (dairy or non-dairy butter)
        • ⅓ cup maple syrup (or any other liquid sweetener you prefer)
        • 1 egg yolk (optional)
        • ¼ cup chopped almonds (optional)
        • 50 g jam of your choice

        Directions

        1. Make oat flour by blending old-fashioned rolled oats until they reach a fine, flour-like consistency.
        2. Mix oat flour with softened butter (dairy or non-dairy) and maple syrup or another liquid sweetener of your choice to form a smooth dough.
        3. Roll out the dough until it reaches a thickness of about 6mm, then cut into shapes you like.
        4. Bake at 350°F (175°C) for 25 minutes or until golden brown.
        5. Once cooled, spread jam on one biscuit and sandwich it with another.
        6. Enjoy your delicious homemade biscuits with a hot cup of milk!

        Nutritional Information

        Per 1 Double Biscuit:

        • Energy: 159 calories
        • Protein: 3.39 g
        • Fat: 7.21 g
        • Carbohydrates: 21.19 g
        • Fiber: 1.9 g

        Notes

        • Place the biscuits in an airtight container. Store at room temperature for up to a week, or in the refrigerator for longer freshness.
        • Perfect with a hot cup of milk.

        Prep Time and Servings

        • Prep Time: 40 minutes
        • Baking Time: 25 minutes
        • Servings: 10 double biscuits

        Storage and Recommendations

        • Storage: Store these biscuits in an airtight container at room temperature for up to a week or refrigerate for longer shelf life.
        • Recommendations: These biscuits are a perfect match for a warm drink, making them an ideal treat for breakfast or an afternoon snack.