Homemade Bounties

Homemade Bounties

Aug 18, 2024

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Homemade Bounties

Satisfy your sweet cravings guilt-free with our homemade bounty bars, a beloved on-the-go treat that brings together the rich flavors of coconut and chocolate in a way that’s both healthy and indulgent.

In this recipe, we unveil a simple and wholesome alternative to store-bought bounty bars, using only nutritious ingredients. Say goodbye to the refined sugars and preservatives often found in commercial versions, and welcome a healthier option made with coconut oil, white raw honey, and finely shredded coconut. Coconut oil, known for its healthy fats, supports heart health and provides a quick source of energy. Meanwhile, raw honey offers a natural sweetness packed with antioxidants and enzymes that promote overall well-being.

These homemade bounties are not just a treat for your taste buds but also a nourishing snack that you can feel good about eating. The combination of coconut and dark chocolate creates a delicious contrast between the sweet, creamy coconut filling and the rich, slightly bitter chocolate coating. Plus, the dark chocolate used in this recipe is rich in antioxidants, known to support heart health and improve brain function.

 Making these bars at home allows you to control the ingredients, ensuring they are fresh, natural, and free from artificial additives. They are also incredibly versatil, you can customize them with different coatings like nuts or dried fruits to suit your preferences. Whether you’re looking for a snack to enjoy during your coffee break or a sweet treat to satisfy your dessert cravings, these homemade bounties are the perfect choice.

Let’s dive into the recipe and create a batch of these delightful, healthy treats!

Ingredients

  • 1 ½ cups shredded coconut (150 g)
  • ¼ cup coconut oil + 1 tsp. for melting the chocolate
  • ⅓ cup white raw honey (or maple syrup, or agave syrup)
  • ½ cup dark chocolate chips

Directions

  1. Combine shredded coconut, ¼ cup coconut oil, and white raw honey in a bowl. Refrigerate for 30 minutes.
  2. Use rectangular chocolate molds to shape the coconut mixture into bars resembling commercial bounty bars. Fill the rectangles with the coconut mixture, using the back of a spoon to flatten the top, and freeze for 30 minutes.
  3. Melt chocolate chips and coconut oil.
  4. Dip each coconut rectangle into the melted chocolate until well coated, using a fork or dipping tool to ensure even coverage.
  5. Drizzle more chocolate on top to recreate the typical bounty design.
  6. Transfer the tray to the fridge for another 30 minutes to allow the chocolate to set.
  7. Once set, your homemade bounty bars are ready to be enjoyed!

Nutritional Information (Per Serving)

  • Calories: 237
  • Protein: 1.52 g
  • Fat: 18.9 g
  • Carbohydrates: 18.79 g
  • Fiber: 3.1 g

Serving Information

  • Servings: 10
  • Prep Time: 30 minutes
  • Cooling Time: 2 times 30 minutes in the fridge

    Storage & Tips

    • Storage: Store your bounties in an airtight container in the fridge for up to one week or in the freezer for up to one month.
    • Tip: You can experiment with different coatings like nuts or dried fruits, according to your preferences.
    Oat Chocolate Cake

    Oat Chocolate Cake

    Aug 18, 2024

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    Oat Chocolate Cake

    Indulging in a slice of chocolate cake doesn’t have to mean compromising on health, and this Oatmeal Chocolate Cake is proof of that. This cake is a delightful blend of rich chocolate flavor, wholesome oats, and just the right amount of sweetness, making it a treat you can enjoy guilt-free.

    Oats are the foundation of this cake, offering a host of health benefits that make this dessert stand out. Oats are packed with dietary fiber, particularly beta-glucan, which is known to lower cholesterol levels, improve heart health, and support healthy digestion. Unlike refined flour, oat flour retains all the beneficial nutrients, including magnesium, phosphorus, and manganese, making this cake not only delicious but also nourishing.

    The addition of cocoa powder elevates the flavor, providing that deep, rich chocolatey taste that pairs perfectly with the nuttiness of the oats. Cocoa is also a powerful source of antioxidants, which can help reduce inflammation and improve overall heart health. Combined with yogurt, which adds moisture and a slight tang, and eggs, which provide structure and protein, this cake is balanced in both flavor and nutrition.

    The use of natural sweeteners like maple syrup instead of refined sugar keeps this cake on the healthier side, while the chocolate milk mixture and dark chocolate garnish add that extra layer of indulgence. Whether you’re looking for a healthier dessert option or just want to enjoy a treat without the extra guilt, this Oatmeal Chocolate Cake is sure to satisfy your cravings.

    Perfect for any occasion, this cake is easy to make and even easier to enjoy. Let’s dive into the recipe and create a dessert that’s as good for you as it is delicious!

    Ingredients

    For the cake:

    • 1 ½ cups rolled oats blended to flour
    • 3 eggs
    • ½ cup plain yogurt
    • ⅓ cup maple syrup
    • 1 tbsp. baking powder
    • Pinch of salt

    For the chocolate milk mixture:

    • 400 ml milk (hot)
    • ¼ cup cocoa powder
    • 4 tbsp. coconut oil
    • 4 tbsp. maple syrup
    • 1 tbsp. instant coffee (to enhance the taste of cocoa)

    For the garnish:

    • ½ cup dark chocolate chips
    • 1 tsp. coconut oil
    • ¼ cup roasted almonds

    Directions

    1. Prepare the chocolate milk by mixing hot milk, cocoa powder, coconut oil, and maple syrup. Set aside to cool down.
    2. In a large bowl, beat the eggs. Add yogurt and maple syrup and stir to combine. Add half of the chocolate milk mixture and stir again.
    3. Incorporate oat flour, salt, and baking powder into the wet mixture, stirring until just combined. Avoid overmixing.
    4. Pour the slightly runny batter into a greased baking pan.
    5. Bake at 365°F (185°C) for 45 minutes or until well-cooked through.
    6. Pour the remaining chocolate milk mixture over the hot cake. Let it absorb for 10 minutes.
    7. Melt dark chocolate chips and coconut oil. Add roasted almonds and stir to combine.
    8. Spread the chocolate mixture over the cake and refrigerate for 1 hour.
    9. Slice and serve chilled.

    Nutritional Information (Per Serving)

    • Calories: 276
    • Protein: 9.67 g
    • Fat: 14.24 g
    • Carbohydrates: 37.51 g
    • Fiber: 4.5 g

    Serving Information

    • Servings: 9
    • Prep Time: 40 minutes
    • Baking Time: 45 minutes

      Storage & Tips

      • Storage: Store the leftover cake in an airtight container in the fridge for up to a week.
      • Tip: This delightful treat is perfect for any occasion, whether as a dessert or a midday snack.
      Split Pea Hummus

      Split Pea Hummus

      Aug 18, 2024

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      Split Pea Hummus

      For all those of you seeking wholesome and health-conscious recipes, hummus is likely a staple. However, today we’re here to introduce a delightful twist on the classic Middle Eastern dish by using green split peas instead of the traditional chickpeas!

      Hummus, typically made with chickpeas, is a beloved dip known for its creamy texture, rich flavor, and nutritional benefits. But have you ever tried making it with green split peas? Often overlooked in pantry shelves, green split peas offer a smoother texture and are packed with essential nutrients, making them a fantastic alternative to chickpeas. Split peas are particularly rich in protein, fiber, and iron, which are crucial for maintaining muscle health, aiding digestion, and supporting the production of red blood cells.

      Green split peas have a slightly sweeter and milder flavor compared to chickpeas, which complements the other ingredients in hummus beautifully. The addition of tahini, olive oil, and fresh lemon juice enhances the creamy texture and adds a nutty, tangy richness that’s hard to resist. Whether you’re looking to switch up your usual hummus routine or simply want to explore new ingredients, this split peas hummus is a must-try. It’s not just a dip—it’s a versatile spread that can be used in sandwiches, as a topping for salads, or even as a base for a hearty meal.

      With a delightful taste and a softer texture, green split peas make for an excellent alternative to chickpeas in hummus. Plus, this version is perfect for those who are looking for a more digestible option, as split peas are easier on the stomach and can be a better choice for individuals with certain dietary sensitivities.

      Let’s explore the world of hummus with this creamy, nutritious, and outrageously delicious split peas hummus recipe that’s sure to become a new favorite in your kitchen.

      Ingredients

      For the hummus preparation:

      • 1 ½ cup green split peas
      • ½ cup tahini
      • 4 tbsp. olive oil
      • Juice of 1 large lemon
      • 1 garlic clove
      • 1 cup of cold water
      • 1 tsp. salt
      • ½ tsp. cumin (optional)
      • Black pepper to taste

      For the ground beef:

      • 200 g ground beef
      • 80 g onion
      • 2 garlic cloves
      • 50 g tomato paste
      • 1 ½ tbsp. olive oil
      • ⅓ cup of water for the sauce
      • ½ tsp. salt
      • ½ tsp. cumin
      • ½ tsp. coriander powder
      • ½ tsp. paprika
      • Black pepper to taste

      For the garnish:

      • 3 tbsp. olive oil
      • Handful of pomegranate seeds
      • ¼ cup steamed split peas
      • Sumac spice

      Directions

      1. Begin by soaking the green split peas overnight to enhance nutrient absorption.
      2. Steam the soaked split peas using an instant pot or any other steaming pot until tender.
      3. In a food processor, combine the steamed split peas, tahini, olive oil, lemon juice, garlic, water, salt, cumin (if using), and black pepper. Blend until smooth and creamy. Adjust seasoning to taste.
      4. Transfer the hummus to two serving bowls and set aside.
      5. For the vegan version, drizzle olive oil over the hummus and sprinkle pomegranate seeds, sumac, and steamed split peas on top.
      6. For the non-vegan version, cook ground beef with onion, garlic, tomato paste, spices, and water until thickened.
      7. Serve the second hummus plate with ground beef in the center, drizzle olive oil over, and sprinkle pomegranate seeds, sumac, and steamed split peas around.

      Nutritional Information (Per Serving of Hummus Only)

      • Calories: 187
      • Protein: 7.59 g
      • Fat: 10.17 g
      • Carbohydrates: 18.16 g
      • Fiber: 7.2 g

      Serving Information

      • Servings: 12
      • Prep Time: 30 minutes
      • Soaking Time: Overnight

        Storage & Tips

        • Storage: Store leftover hummus in an airtight container in the refrigerator for up to a week.
        • Tip: Experiment with different garnishes like sesame seeds, greens, fresh herbs, or toasted pine nuts to enhance flavors.
        Zucchini Frittata

        Zucchini Frittata

        Aug 17, 2024

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        Zucchini Frittata

        When it comes to quick, nutritious, and versatile meals, a frittata is always a winner. This Zucchini Frittata is no exception, offering a delightful combination of fresh vegetables, eggs, and cheese that’s both satisfying and packed with flavor. Whether you’re looking for a hearty breakfast, a light lunch, or a simple dinner, this frittata fits the bill perfectly.

        Zucchini is the star of this dish, bringing with it a wealth of nutritional benefits. Rich in vitamins A and C, zucchini is known for its role in boosting the immune system and promoting healthy skin. It’s also a great source of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. Additionally, zucchini is low in calories and high in water content, making it a fantastic ingredient for those looking to enjoy a filling meal without the extra calories.

        Carrots and onions add a touch of sweetness and depth of flavor to the frittata, while also contributing their own health benefits. Carrots are packed with beta-carotene, a powerful antioxidant that supports eye health, while onions are known for their anti-inflammatory and heart-protective properties. The eggs in this recipe provide high-quality protein, essential for muscle repair and overall body function, and the mozzarella cheese adds a creamy, melty texture that ties everything together.

        What makes this frittata truly special is its versatility. You can easily customize it by adding your favorite vegetables, herbs, or even a different type of cheese to suit your taste. It’s also a great way to use up any leftover vegetables you have on hand, turning them into a delicious and nutritious meal.

        Let’s dive into the culinary delight of our zucchini frittata and see just how easy it is to make this wholesome dish!

        Ingredients

        • 2 large zucchini (630 g)
        • 1 carrot (130 g)
        • 1 onion (110 g)
        • 4 eggs
        • 80 g mozzarella cheese
        • 3 tbsp. olive oil
        • ½ tsp. salt
        • ½ tsp. coriander powder
        • Black pepper to taste
        • 4-5 stems fresh thyme

        Directions

        1. Grate finely the zucchini, carrot, and onion.
        2. In a nonstick pan, heat 2 tablespoons of olive oil over medium heat. Add the grated vegetables and sauté until half-cooked.
        3. Season with salt, coriander powder, black pepper, and fresh thyme.
        4. In a mixing bowl, beat the eggs like for an omelet.
        5. Add the half-cooked vegetables to the beaten eggs, and stir gently to combine.
        6. Add mozzarella cheese to the egg and vegetable mixture, and mix again.
        7. In the same nonstick pan, add olive oil and heat over medium heat.
        8. Pour the egg and vegetable mixture into the pan, spreading it evenly with a spatula.
        9. Cook, covered, the frittata on one side until it sets and turns golden brown (5-7 minutes).
        10. Carefully flip the frittata using a large plate and cook the other side until it’s solid and golden brown (5-7 minutes).
        11. Let it cool slightly and serve.

        Nutritional Information (Per Serving)

        • Calories: 275
        • Protein: 13.22 g
        • Fat: 20.33 g
        • Carbohydrates: 11.38 g
        • Fiber: 3 g

        Serving Information

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

          Storage & Tips

          • Storage: Store any leftover frittata slices in an airtight container in the refrigerator for up to 3 days.
          • Tip: Feel free to customize the recipe with additional vegetables or your preferred choice of cheese for a unique culinary experience.
          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.