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.
      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.