Muhammara or Red Pepper Dip

Muhammara or Red Pepper Dip

May 16, 2025

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Muhammara or Red Pepper Dip

Okay, let’s talk about something bold, smoky, and addictive, in the best possible way. Today we’re making muhammara, a rich red pepper dip that’s been a staple in Levantine kitchens for centuries and is slowly making its way into global recognition. While hummus usually steals the spotlight, muhammara deserves its place on your table. Think of roasted red peppers with their naturally sweet depth, blended into a velvety mixture with toasted walnuts, garlic, olive oil, and a tangy drizzle of pomegranate molasses. The result? A savory-sweet, slightly smoky dip that’s creamy, complex, and unbelievably versatile. It’s the kind of thing you want to spread on everything: toast, wraps, grilled fish, or let’s be honest, just eat it by the spoonful.

The process is a little bit therapeutic too. Roasting the peppers until they blister, toasting walnuts to bring out their earthy aroma, and swirling everything together into this magical dip, it’s a sensory journey. And once you taste it, you’ll understand why it should have a permanent place in your kitchen.

Let’s shine a light on the star ingredient: red bell peppers. These vibrant beauties aren’t just colorful, they’re nutritional powerhouses. Red peppers are one of the richest sources of vitamin C, even more than oranges, which means they’re incredible for immune support and skin health. They also provide high amounts of vitamin A, essential for eye health, and contain powerful antioxidants like beta-carotene and capsanthin. With very few calories and a natural sweetness that deepens when roasted, red bell peppers are perfect for flavor-packed recipes that nourish your body without compromise. Including them in your regular diet can support inflammation control, boost collagen production, and help protect cells from oxidative damage. Basically, your body will thank you.

And let’s not forget about the walnuts, the quiet powerhouse in this recipe. Not only do they bring an earthy richness and creamy texture to the dip, but they’re also one of the best plant-based sources of omega-3 fatty acids (ALA), which support heart and brain health. Walnuts are packed with antioxidants, especially in their thin skins, and they offer anti-inflammatory benefits that are particularly helpful if you’re managing chronic conditions or just trying to age well. They’re also a source of magnesium, copper, and plant-based protein, making them a perfect match for both flavor and nutrition. When toasted, their deep, nutty aroma brings out the umami character of muhammara. In short, don’t skip the walnuts, they’re doing more than just filling in the texture.

INGREDIENTS

  • 3 large red bell peppers (approx. 640 g)

  • 1 rice cake (approx. 5 g), or substitute with 2 small toast crackers or breadcrumbs

  • 70 g walnuts (60 g for the dip, 10 g for garnish)

  • 3 tablespoons olive oil (plus 1 tablespoon for garnish)

  • 3 garlic cloves

  • 1 tablespoon red pepper paste (or tomato paste)

  • ½ teaspoon paprika

  • ¼ teaspoon salt

  • 1 tablespoon pomegranate molasses (plus ½ tablespoon for garnish)

  • A few fresh parsley leaves (for garnish)

DIRECTIONS

  1. Start by giving your red bell peppers a good rinse. Slice them lengthwise and remove all the seeds and white membranes.
  2. Place the pepper halves skin-side up on a baking sheet.
  3. Broil them at 400°F (approx. 200°C) for 15–20 minutes, until the skins darken and blister.
  4. Once roasted, immediately place them in a glass container and cover with a lid. Let them steam for 15 minutes to loosen the skins.
  5. While the peppers are steaming, grind the rice cake or toast/breadcrumbs into fine crumbs using a coffee grinder or food processor.
  6. Toast the walnuts in a dry skillet over medium heat for 2–3 minutes, stirring frequently to prevent burning. Set them aside.
  7. In an oven-safe jar or small dish, combine the olive oil with the garlic cloves (peeled but left whole) and roast at 350°F (approx. 175°C) for 5 minutes. This will mellow the garlic flavor beautifully. (You can also skip roasting and use raw garlic if preferred.)
  8. After 15 minutes, uncover the peppers and peel off their skins—they should come off easily. Discard any remaining seeds.
  9. Transfer the peeled peppers to a food processor.
  10. Add the toasted walnuts (reserving 10 g for garnish), ground breadcrumbs, roasted garlic with the infused olive oil, red pepper paste, paprika, salt, and pomegranate molasses.
  11. Blend until silky smooth. Don’t over-process; keep it thick and luxurious, not watery.
  12. Scoop the muhammara into a serving bowl.
  13. Garnish with a swirl of olive oil, a drizzle of pomegranate molasses, the reserved chopped walnuts, and fresh parsley.

PREP TIME: 30 minutes

COOKING TIME: 5 minutes baking
                             : 15 minutes broiling

YIELD: 6 servings

DIETARY INFO
This recipe is vegetarian, dairy-free, and gluten-free (if using rice cake or certified gluten-free breadcrumbs).

NUTRITIONAL INFORMATION
Per serving (based on 6 servings):

  • Energy: 217 calories

  • Protein: 4.12 g

  • Fat: 17.21 g

  • Carbohydrates: 15.47 g

  • Fiber: 2.8 g

STORAGE & RECOMMENDATIONS

  • Store in an airtight container in the fridge for up to 5 days.

  • Freezing is not recommended, as it may alter the creamy texture.

  • Use it in so many ways:

    • As a spread on toast

    • Swirled into pasta

    • As a dip for grilled veggies or pita

    • With grilled chicken or fish

    • In sandwiches or wraps for a flavor upgrade

Rice Paper Spinach Rolls

Rice Paper Spinach Rolls

Mar 26, 2025

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Rice Paper Spinach Rolls

I have to admit, rice paper has completely changed the game when it comes to light, crispy, and satisfying snacks. While traditionally used for Vietnamese spring rolls, it has now become a fantastic alternative to puff pastry or phyllo dough in various recipes. That’s exactly what inspired me to swap out the phyllo in my favorite Greek spanakopita (or burek) for these delicious rice paper spinach rolls! The result? A beautifully golden, crispy exterior that wraps a rich, savory spinach and feta filling, bursting with Mediterranean flavors. If you’ve ever wanted a lighter, gluten-free version of spanakopita without sacrificing any of the taste, this is the perfect recipe for you!

What makes this recipe even more exciting is the nutritional punch it packs. The star ingredient, spinach, is a powerhouse of vitamins and minerals. Rich in iron, calcium, magnesium, and vitamin K, spinach supports bone health, muscle function, and energy production. It’s also loaded with antioxidants that help fight inflammation and support overall well-being. Paired with the probiotics and calcium from feta cheese, this dish isn’t just delicious, it’s also a nourishing, balanced choice for any time of the day. Adding spinach to your regular diet can help boost your iron levels, making it a great choice for those looking to prevent or manage iron deficiency. Plus, it’s an easy way to sneak in more greens without compromising on flavor.

So if you’re looking for a crispy, savory, and nutrient-packed bite, these rice paper spinach rolls are a must-try!

Ingredients:

  • 300 g frozen spinach, thawed and squeezed dry
  • 55 g onion, finely chopped
  • 35 g fresh dill, chopped
  • 100 g feta cheese, crumbled
  • 2 tbsp. olive oil
  • ¼ tsp. salt
  • Black pepper, to taste
  • 14 rice paper wrappers
  • 1 egg
  • 2 tbsp. sour cream or plain yogurt
  • 200 ml milk
  • 1 tbsp. olive oil
  • 1 tbsp. sesame seeds (or your seed of choice)
  • 1 tbsp. nigella seeds (or your seed of choice)

Directions:

  1. Thaw the frozen spinach, squeeze out excess water, and mix with chopped onion, dill, crumbled feta, olive oil, salt, and black pepper in a bowl. Set aside.
  2. Whisk together the egg, sour cream (or yogurt), milk, and olive oil in a bowl. Pour into a large, shallow plate for dipping.
  3. Dip one rice paper into the mixture, flipping it back and forth until flexible but still firm enough to handle.
  4. Lay the softened rice paper on a board, place 2 tablespoons of filling near the bottom edge, fold in the sides, and roll tightly into a cigar shape.
  5. Curve the roll into a C shape and place it on a parchment-lined baking tray.
  6. Continue until all the rice papers and filling are used.
  7. Generously coat each roll with the egg and milk mixture for a golden finish.
  8. Sprinkle sesame and nigella seeds on top for extra crunch and flavor.
  9. Preheat the oven to 350°F (175°C) and bake for 35 minutes or until golden brown and crispy.
  10. Let them cool slightly before enjoying—crispy fresh out of the oven but softer and chewier over time!

Prep Time: 30 minutes
Baking Time: 35 minutes
Servings: 14

Nutritional Information (Per Serving):

  • Energy: 101 calories
  • Protein: 3.52 g
  • Fat: 6.24 g
  • Carbohydrates: 8.16 g
  • Fiber: 1 g

Storage & Notes:

  • Store in an airtight container in the refrigerator for up to 5 days. Reheat in the oven at 350°F (175°C) to restore crispiness.
  • For longer storage, freeze the spinach rolls for up to 3 months. Reheat before serving.
  • Serve with Greek yogurt or a light garlic dip for extra creaminess.
  • This recipe is gluten-free and packed with iron-rich spinach for a nutritious snack!
Red Lentil & Veggies Pie

Red Lentil & Veggies Pie

Mar 11, 2025

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Red Lentil & Veggies Pie

I have to say, there’s something so incredibly satisfying about a dish that is not only easy to prepare but also packs a serious nutritional punch. And that’s exactly what this Red Lentil & Veggies Pie delivers. It’s the kind of meal that makes you feel good from the inside out, thanks to its wholesome ingredients and incredible texture. Think of it as a nourishing comfort food that’s light yet filling, packed with flavor, and perfect for any time of the day.

Red lentils are the star of the show here, and honestly, they deserve way more attention than they get. These tiny powerhouses are an excellent plant-based protein source, making them a fantastic option for vegetarians and anyone looking to increase their protein intake. They’re rich in iron, which is essential for energy levels and preventing fatigue, especially important for those dealing with anemia. On top of that, red lentils are loaded with fiber, helping with digestion and keeping blood sugar levels stable.

What’s even better? They cook quickly and blend seamlessly into recipes, making them one of the most versatile ingredients you can have in your pantry. If you’re not using red lentils regularly, you’re seriously missing out on an easy, affordable way to boost your meals’ nutrition!

Now, let’s talk about this pie, it’s everything you want in a simple, nourishing dish. The red lentils form a smooth, protein-rich base, while shredded zucchini, carrots, onions, and bell peppers add color, crunch, and plenty of vitamins. Cottage cheese gives it a creamy texture and an extra dose of calcium, and a blend of herbs and spices ensures every bite is flavorful. Whether you’re enjoying it warm for lunch or packing it up for a quick snack, this red lentil and veggie pie is a must-try!

Ingredients:

  • 1/2 cup (95 g) red lentils, soaked for at least 6 hours or overnight
  • 55 g (1 small) onion, chopped
  • 50 g thinly sliced bell peppers
  • 290 g shredded zucchini
  • 75 g shredded carrot
  • 1/4 tsp. salt (for extracting moisture)
  • 2 eggs, beaten
  • 1 cup (200 g) cottage cheese
  • 3 tbsp. olive oil
  • 1/2 tsp. baking powder
  • 1/4 tsp. salt
  • Ground black pepper, to taste
  • 1/4 tsp. dried oregano
  • 1/4 tsp. dried Italian herbs

Directions:

  1.  Soak the red lentils in water for at least 6 hours or overnight in the refrigerator.
  2. Rinse the lentils under running water and drain them well.
  3. Blend the soaked lentils using a hand blender or food processor until a smooth purée forms. Transfer to a mixing bowl and set aside.
  4. Chop the onion finely and slice the bell peppers thinly.
  5. Shred the zucchini and carrot, then sprinkle with ¼ tsp. salt. Let sit for 5-10 minutes to draw out excess moisture.
  6. Using clean hands, squeeze the shredded vegetables to remove as much water as possible.
  7. In a large bowl, beat the eggs until smooth.
  8. Add the lentil purée and cottage cheese to the eggs, mixing well until combined.
  9. Stir in the shredded zucchini, carrot, sliced peppers, and chopped onion.
  10. Add olive oil, salt, black pepper, baking powder, oregano, and Italian herbs. Mix everything thoroughly.
  11. Line a 25 cm baking pan with parchment paper and brush with oil.
  12. Pour the mixture into the prepared pan, spreading it evenly.
  13. Bake in a preheated oven at 350°F (180°C) for about 45 minutes or until the pie turns golden and a toothpick inserted into the center comes out clean.
  14. Remove from the oven and allow to cool slightly before slicing.
  15. Enjoy warm or at room temperature!

Prep Time: 30 minutes
Baking Time: 45 minutes
Soaking Time: 6 hours minimum
Servings: 8

Nutritional Information (Per Serving):

  • Calories: 145 kcal
  • Protein: 8.38 g
  • Fat: 7.77 g
  • Carbohydrates: 11.37 g
  • Fiber: 2.1 g

Storage:

  • Store leftovers in an airtight container in the fridge for up to 3 days.
  • Freeze individual slices for up to 3 months. Thaw overnight in the fridge and reheat before serving.
  • Serve with a side of yogurt, fresh salad, or a drizzle of tahini for extra flavor!
Red Lentil Nuggets

Red Lentil Nuggets

Jan 14, 2025

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Red Lentil Nuggets

When it comes to creating nutritious meals that everyone will love, these Red Lentil Nuggets are a true winner. Whether you’re whipping up a quick lunchbox addition, a satisfying snack, or a wholesome dinner centerpiece, these nuggets are guaranteed to impress. The beauty of this recipe lies in its simplicity, made with pantry staples, fresh veggies, and hearty red lentils, these nuggets are gluten-free, packed with protein, and baked to golden perfection.

But what makes these nuggets truly special is their versatility. They’re perfect for picky eaters, busy parents, or anyone looking for a healthier alternative to store-bought options. Imagine the joy of knowing exactly what’s in your food—no preservatives, no hidden additives, just real, wholesome ingredients. Serve them alongside a creamy avocado dip, a fresh salad, or even tucked into wraps for a fun twist on mealtime.

Now, let’s talk about the star ingredient: red lentils. These humble legumes are a nutritional powerhouse and a must-have in any well-rounded diet. Red lentils are rich in plant-based protein, making them an excellent choice for vegetarians and omnivores alike. They’re packed with dietary fiber, which supports digestion and helps maintain healthy blood sugar levels. But that’s not all—red lentils are an outstanding source of iron, folate, and magnesium, nutrients crucial for energy production, immune function, and overall vitality.

Incorporating red lentils into your regular diet can have lasting health benefits. Their iron content can help combat fatigue and support red blood cell production, while their low glycemic index keeps you feeling full and energized for hours. Red lentils are also incredibly versatile, they pair well with countless flavors and can be used in soups, stews, salads, and, of course, these delightful nuggets.

If you’re looking for a recipe that’s healthy, flavorful, and easy to make, these Red Lentil Nuggets tick all the boxes. Plus, they’re a fantastic way to introduce more plant-based ingredients into your diet while ensuring that every bite is as delicious as it is nourishing. Whether you’re feeding a crowd or preparing a meal for yourself, these nuggets are sure to become a household favorite.

Ingredients:

  • ½ cup (90 g) red lentils
  • 30 g onion, coarsely chopped
  • 1 garlic clove, coarsely chopped
  • 1 egg
  • 1 can (110 g) strained tuna meat
  • 50 g shredded carrot (or veggies of choice)
  • 40 g finely chopped red bell pepper (or veggies of choice)
  • 10 g finely chopped fresh parsley
  • 30 g shredded mozzarella (or cheese of choice)
  • 3 tbsp. olive oil, plus 1 tbsp for brushing
  • ¼ tsp. salt
  • ¼ tsp. dried onion powder
  • ¼ tsp. dried garlic powder
  • ¼ tsp. dried oregano (or herbs of choice)
  • Black pepper to taste

Directions:

  1. Soak red lentils in water for 4 hours at room temperature or overnight in the refrigerator.
  2. Rinse soaked lentils thoroughly and strain well to remove any excess water.
  3. Blend lentils with onion, garlic, and egg in a blender or with a hand blender until smooth and creamy.
  4. Add strained tuna, shredded carrot, chopped bell pepper, parsley, mozzarella, olive oil, and all seasonings to the mixture.
  5. Mix everything thoroughly until the mixture holds together easily.
  6. Shape the mixture into nugget fingers or rectangles, about 2 tablespoons each.
  7. Place the shaped nuggets onto a parchment-lined baking pan.
  8. Brush the tops of the nuggets with olive oil for a crispier texture.
  9. Bake in a preheated oven at 350°F (180°C) for 30 minutes, or until golden brown.
  10. Serve warm with your favorite dipping sauce, such as fresh avocado dip.

Prep Time and Baking Information:

  • Soaking: at least for 4 hours or overnight in the fridge
  • Prep Time: 30 minutes
  • Baking Time: 30 minutes
  • Servings: 16 nuggets

Nutritional Information:

Per 1 nugget:

  • Energy: 70 calories
  • Protein: 3.6 g
  • Fat: 4.35 g
  • Carbohydrates: 4.4 g
  • Fiber: 0.8 g

Storage:

  • Store leftovers in an airtight container in the fridge for up to 5 days.
  • Freeze uncooked nuggets on a baking sheet, then transfer to a freezer-safe bag for up to 3 months. Bake directly from frozen, adding 5–7 minutes to the cook time.

Particular Recommendations:

Red lentils are a versatile ingredient that blends seamlessly into both savory and sweet recipes. To maximize their health benefits, pair them with vitamin C-rich foods to boost iron absorption, such as fresh bell pepper in this recipe or a side of citrus salad. These nuggets also make a great gluten-free and protein-packed option for those focusing on balanced eating habits!

Seafood Salad

Seafood Salad

Sep 30, 2024

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Seafood Salad

If you’re looking for a way to boost your iron intake while enjoying a delicious, nutrient-packed meal, this iron-rich seafood salad is a perfect addition to your table. Featuring clams and mussels as the main ingredients, this dish not only brings a burst of flavor but also offers a powerhouse of essential nutrients. Clams and mussels are among the best dietary sources of heme iron, the form of iron that your body can absorb most efficiently. For individuals managing iron deficiency or anyone simply wanting to maintain healthy iron levels, adding these shellfish to your diet can be an excellent way to naturally replenish iron stores. Unlike plant-based sources of iron, which are more difficult for your body to absorb due to the presence of inhibitors like phytates, clams and mussels provide a more direct and effective source of iron.

Clams and mussels are more than just iron providers; they’re also rich in a variety of nutrients that support your overall well-being. They’re packed with high-quality protein, essential for muscle maintenance and repair, and they’re a fantastic source of vitamin B12, which is crucial for brain function and energy production. Additionally, these shellfish contain healthy omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain health. Whether you’re recovering from anemia or just looking for a satisfying, nutritious meal, this seafood salad can help you meet your body’s needs while treating your taste buds.

One of the best things about this salad is its versatility. You can serve it as a refreshing appetizer or a light, flavorful main course, making it suitable for various occasions. The combination of seafood with crisp, broiled bell peppers and a zesty lemon dressing makes this dish as exciting as it is nutritious. With its high iron content and wealth of other essential vitamins and minerals, it’s a dish you’ll want to include in your regular meal rotation, especially if you’re aiming to boost your energy levels, improve focus, and support your body’s immune system.

Incorporating clams, mussels, and shrimp into your diet isn’t just about iron. These seafood options are also low in fat, but rich in healthy fats that are known to improve cardiovascular health. With a salad like this, you’re not only filling your plate with delicious flavors, but you’re also promoting long-term health. Regularly consuming shellfish like clams and mussels has been shown to reduce the risk of cardiovascular diseases and improve cognitive function. So why not indulge in this vibrant seafood salad and enjoy the many benefits it has to offer?

Ingredients

  • 100 g onion
  • 4 tbsp olive oil (1 tbsp for sautéing onion, 3 tbsp. for the salad seasoning)
  • ⅛ tsp. + ¼ tsp salt
  • 2 garlic cloves
  • 270 g bell peppers
  • 20 g fresh parsley
  • 1 cup (120 g) clam meat, frozen or fresh
  • 1 cup (175 g) mussel meat, frozen or fresh
  • 140 g shrimp chunks, frozen or fresh
  • 45 g sliced olives
  • Juice of 1 lemon
  • 1 tbsp. apple cider vinegar
  • Black pepper, to taste

Directions

  1. Sauté chopped onion in olive oil with a pinch of salt until browned.
  2. Add minced garlic to the onions, cook briefly, then set aside.
  3. Broil oiled bell peppers at 400°F (200°C) for 15 minutes.
  4. Once cooled, peel the peppers and cut into strips.
  5. Defrost or cook clam and mussel meat, then set aside.
  6. Cook the shrimp, peel, and chop into small chunks.
  7. In a large bowl, combine the onions, peppers, clams, mussels, shrimp, olives, and parsley.
  8. Dress with olive oil, lemon juice, vinegar, salt, and pepper. Mix well and serve.

Prep Time: 30 minutes

Broil Time: 15 minutes

Servings: 4 servings

Nutritional Information (per serving):

  • Energy: 323 calories
  • Protein: 27.7 g
  • Fat: 18.14 g
  • Carbohydrates: 12.04 g
  • Fiber: 2.2 g
  • Iron: 5 mg

Storage

  • Store any leftovers in an airtight container in the refrigerator for up to 2 days.
  • Best served fresh for optimal flavor and texture.
  • If using fresh seafood, be sure to consume within the recommended time for freshness.

Notes

  • This dish is gluten-free.
  • Rich in heme iron, making it ideal for those managing iron deficiency.
  • For best results, serve fresh and enjoy within two days of preparation.