1 Ingredient Applesauce

1 Ingredient Applesauce

Aug 19, 2024

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1 Ingredient Applesauce

This super-simple applesauce, made with just one ingredient—apples—boasts a pure and wholesome flavor that highlights the natural sweetness of the fruit. It’s a versatile and healthy treat that you can easily customize by using different apple varieties or adding spices like cinnamon, star anise, or nutmeg for extra flavor. Whether enjoyed on its own, as a topping for pancakes or yogurt, or incorporated into your favorite recipes, this applesauce is sure to become a kitchen staple.

Apples are the star ingredient, offering a wealth of health benefits. They are rich in dietary fiber, which supports digestion, and they provide a good source of vitamin C, which boosts the immune system. Apples are also low in calories and contain natural sugars that provide a gentle energy boost without the crash associated with refined sugars. Making your own applesauce allows you to enjoy these benefits without any added preservatives or sweeteners.

This 1 Ingredient Applesauce is a simple and delicious way to enjoy the natural sweetness of apples. Whether you prefer it plain or spiced up, it’s a healthy treat that everyone will love!

Ingredients

  • 1 kg honeycrisp apples (or other apple type of your choice)

Directions

  1. Clean the apples thoroughly and remove all the skin and seeds. Section the apples into large chunks.
  2. Instant Pot: Add the apple chunks to the basket part and close the lid. Steam for 10 minutes in the Instant Pot.
  3. Classic Steamer: Steam the apple chunks until tender, typically up to 20 minutes.
  4. Let the steamed apples cool down for a bit. Transfer them into a glass jar and use a hand blender to transform them into a smooth puree.
  5. Allow the jar of applesauce to cool down completely before refrigerating.
  6. Let the applesauce thicken in the fridge for at least 4 hours or overnight.
  7. Enjoy this homemade applesauce as a topping for your crepes and pancakes, or incorporate it into your favorite recipes as a substitute for refined sugar.

Prep Time and Servings

  • Makes: 10 Servings
  • Prep Time: 20 minutes
  • Fridge Time: 4 hours

Nutritional Information (Per 1 Serving)

  • Energy: 20 calories
  • Protein: 0.07 g
  • Fat: 0.04 g
  • Carbohydrates: 4.51 g
  • Fiber: 0.4 g

Storage and Recommendations

  • Store your freshly made homemade applesauce in the refrigerator for up to a week.
  • Experiment with different apple varieties and spices to customize the flavor to your liking.

 

Cottage Cheese Ice Cream

Cottage Cheese Ice Cream

Aug 19, 2024

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Cottage Cheese Ice Cream

Indulge in the creamy delight of this trending frozen treat that harmoniously blends the smoothness of cottage cheese with the natural sweetness of ripe bananas. This Cottage Cheese Ice Cream is not just a refreshing dessert, but also a healthier alternative to traditional ice creams. It’s rich in protein, low in fat, and easy to make at home.

Cottage cheese is the star ingredient here, known for its high protein content and low-fat profile, making it an excellent choice for those looking to maintain a balanced diet while enjoying a sweet treat. Combined with bananas, which add natural sweetness and a creamy texture, this ice cream provides a guilt-free dessert option that’s also packed with essential nutrients like potassium, vitamin C, and dietary fiber.

This irresistible dessert offers a symphony of flavors and textures that will make you want to make it again and again. Whether you’re looking for a post-workout snack or a healthy dessert, this Cottage Cheese Ice Cream is sure to satisfy your cravings.

This Cottage Cheese Ice Cream is the perfect treat for anyone looking for a healthy yet indulgent dessert option. With its creamy texture and rich flavor, it’s sure to become a favorite in your household!

Ingredients

  • 2 cups or 250 g frozen banana
  • ½ cup or 125 g drained cottage cheese
  • 1 maple peanut crunch or any garnish you prefer (optional)

Directions

  1. In a blender, combine the frozen ripe bananas and drained cottage cheese. Blend until the mixture transforms into a velvety, creamy, and smooth puree.
  2. Transfer the blended mixture into a freezer-safe container. Allow it to sit in the freezer for about an hour, letting it churn and freeze until it achieves a dreamy, scoopable consistency.
  3. Once the mixture reaches the desired consistency, serve the frozen delight as is or top it with your favorite chocolate and crushed nuts garnishes.

Prep Time and Servings

  • Makes: 2 Servings
  • Prep Time: 15 minutes
  • Freezing Time: 1 hour

Nutritional Information (Per 1 Serving)

  • Energy: 206 calories
  • Protein: 9.72 g
  • Fat: 5.56 g
  • Carbohydrates: 33.12 g
  • Fiber: 3.9 g

Storage and Recommendations

  • For optimal texture and creaminess, enjoy the ice cream within a few hours of preparation. If you decide to freeze leftovers, allow the dessert to defrost for at least half an hour before serving to regain its creamy texture.
White Beans Hummus

White Beans Hummus

Aug 19, 2024

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White Beans Hummus

Indulge in a delightful twist on the classic hummus recipe with our White Kidney Bean Hummus! This Middle Eastern-inspired dish offers a unique blend of flavors, boasting a delicate, smooth, nutty, and healthy profile that’s sure to impress you. Unlike traditional hummus, our recipe features white kidney beans as the star ingredient, lending a creamy texture and rich taste.

White kidney beans, also known as cannellini beans, are a powerhouse of nutrition. They are packed with protein, fiber, and essential vitamins and minerals such as iron, magnesium, and folate. Incorporating these beans into your diet can promote better digestion, support muscle health, and help maintain stable blood sugar levels. Additionally, the beans’ mild, slightly nutty flavor makes them incredibly versatile and perfect for creating a creamy and satisfying hummus.

With just 5 minutes of preparation time, you’ll be amazed by the simplicity and deliciousness of this hummus variation! Serve it as a side dish or appetizer, accompanied by fresh veggies and wholesome homemade crackers, and enjoy a healthy, nutrient-dense snack that is both filling and flavorful.

Ingredients

  • For the Hummus Preparation:

    • 300 g cooked kidney beans (or 1 can of 540 ml drained)
    • ¼ cup tahini
    • 2 tbsp. olive oil
    • Juice of ½ a large lemon
    • 2 garlic cloves (roast in olive oil)
    • 1 tbsp. red pesto (or roasted red pepper or tomato paste)
    • ½ tsp. salt
    • ¼ tsp. chili flakes (or any other spice of your choice)
    • 5 or 6 fresh thyme stems

  • For the Garnish Part:

    • 50 g cooked white kidney beans
    • 1 tbsp. olive oil
    • 1 fresh thyme stem
    • Pinch of sumac spice

Directions

  1. Prepare the Hummus:
    Strain the canned cooked kidney beans, ensuring they are thoroughly drained.
    In a food processor, combine the cooked kidney beans, tahini, olive oil, lemon juice, roasted garlic cloves, red pesto, salt, chili flakes, and fresh thyme stems.

  2. Blend the Ingredients:
    Blend the ingredients until smooth and creamy, achieving a silky texture.

  3. Plate the Hummus:
    Transfer the blended hummus into a serving plate, spreading it evenly.

  4. Garnish the Hummus:
    Garnish the hummus with cooked white kidney beans, drizzle with olive oil, and sprinkle with fresh thyme leaves and sumac spice.

Prep Time and Servings

  • Servings: 4
  • Prep Time: 20 minutes

Nutrition

Per 1 Serving:

  • Energy: 290 calories
  • Protein: 10.14 g
  • Fat: 18.49 g
  • Carbohydrates: 23.66 g
  • Fiber: 6.3 g

Notes

  • Store any leftover hummus in an airtight container in the refrigerator for up to 1 week.
  • Serve the white kidney bean hummus as a side dish or appetizer, accompanied by fresh veggies and wholesome homemade crackers.
Red Lentil Mini Bread

Red Lentil Mini Bread

Aug 19, 2024

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Red Lentil Mini Bread

 

Indulge in the extraordinary flavors and nutritional benefits of these incredible mini loaf breads, perfect for those seeking vegetarian, gluten-free, and grain-free alternatives. These breads are not just a delightful addition to your meals but also a powerhouse of nutrition, ensuring you get the best of both taste and health.

Red lentils, the star ingredient of this recipe, offer a plethora of health benefits. They are rich in protein, making them an excellent source of plant-based protein, especially for vegetarians and vegans. Along with their high protein content, red lentils are packed with dietary fiber, which aids in digestion and helps maintain a healthy gut. They are also a good source of iron, essential for the production of red blood cells and overall energy levels. The inclusion of red lentils in your diet can contribute to weight management, lower cholesterol levels, and improved heart health, making these mini breads not only delicious but also a great choice for your daily nutrition.

Paired with cottage cheese and eggs for added protein, these mini loaves are not only incredibly filling but also versatile. Whether enjoyed warm with a spread of butter, as a base for a healthy toast, or even as sandwich bread, these mini loaves are sure to become a staple in your kitchen.

Get ready to be amazed by the exceptional taste and texture of these lentil-based bread alternatives!

Ingredients

  • 1 cup red lentils (190 g)
  • 2 eggs
  • 1 cup cottage cheese, sour cream, or yogurt
  • 4 tbsp. olive oil
  • 1 tsp. salt
  • Black pepper (optional)
  • ½ tbsp. baking powder
  • 1 tsp. sesame seeds or other seeds of your choice for garnish (optional)
  • 1 tsp. poppy seeds or other seeds of your choice for garnish (optional)

Directions

  1. Soak red lentils overnight in the refrigerator. Rinse them thoroughly, drain extremely well from all the rinsing water, and transfer them into a blender.
  2. Add eggs, cottage cheese, olive oil, salt, black pepper (if using), and baking powder to the blender.
  3. Blend until you achieve a smooth and silky consistency.
  4. Brush the cups of your mini loaf pan with oil and line them with parchment paper to prevent sticking.
  5. Pour the equivalent of ⅓ cup of the batter into each mini loaf cup.
  6. Sprinkle sesame seeds, poppy seeds, or any other seeds of your choice on top for garnish.
  7. Preheat your oven to 365°F (185°C).
  8. Bake the mini loaf breads for approximately 40 minutes, or until they turn golden and are well cooked through.
  9. Remove from the loaves pan and let them cool down before enjoying.

Prep Time, Baking Information, and Servings

  • Servings: 9 Mini Breads
  • Overnight Soaking: Required
  • Prep Time: 30 minutes
  • Baking Time: 40 minutes

Nutritional Information (Per 1 Mini Bread)

  • Energy: 168 calories
  • Protein: 9.18 g
  • Fat: 8.4 g
  • Carbohydrates: 14.72 g
  • Fiber: 2.4 g

Notes & Storage

  • Store your mini loaf breads in an airtight container in the fridge for up to 1 week or up to 3 months in the freezer.
  • Enjoy these versatile and nutritious mini loaves warm with butter or as a healthy toast, or sandwich bread.
Chickpeas Flan

Chickpeas Flan

Aug 19, 2024

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Chickpeas Flan

Chickpeas, also known as garbanzo beans, are a nutritional powerhouse, offering a wealth of vitamins, minerals, and fiber. This versatile legume has been a staple in many cuisines around the world, and for good reason. Not only do chickpeas provide a substantial amount of plant-based protein, making them an excellent choice for vegetarians and vegans, but they also have a creamy texture and nutty flavor that can be adapted into a variety of dishes.

In this recipe, chickpeas take center stage as the base for a delicious and wholesome savory flan. This dish is not only satisfying but also easy to prepare, making it a perfect addition to your weekly meal rotation. The flan’s smooth, silky texture, combined with the rich, nutty flavor of chickpeas, creates a culinary experience reminiscent of a classic béchamel sauce, but without the need for dairy or heavy cream.

Chickpeas are particularly valued for their high fiber content, which supports digestive health and helps maintain stable blood sugar levels. They are also rich in essential nutrients such as iron, magnesium, and folate, which contribute to heart health and overall well-being. Including chickpeas in your diet can aid in weight management by promoting satiety, thanks to their combination of protein and fiber. This savory flan is a versatile dish that can be enjoyed as a main course, a side dish, or even as a snack, offering a delightful way to incorporate more plant-based nutrition into your diet.

Ingredients

  • 1 cup dried chickpeas (yields approximately 2 ½ cups soaked chickpeas)
  • 2 eggs
  • 4 tbsp. olive oil
  • 4 cups room temperature water
  • ½ tsp. salt
  • ½ tsp. black pepper
  • ½ tbsp. baking powder
  • Pinch of cumin (for seasoning)
  • Pinch of chili pepper (for seasoning)

Directions

  1. Place the chickpeas in a large bowl and cover with room temperature water.
  2. Allow the chickpeas to soak overnight or for at least 8 hours.
  3. Take the soaked chickpeas, rinse them thoroughly, drain very well, and transfer them to a blender.
  4. Add the eggs, olive oil, salt, black pepper, and baking powder to the blender.
  5. Blend the ingredients until smooth, ensuring there are no lumps in the batter.
  6. Preheat your oven to 375°F (190°C).
  7. Grease a baking pan or dish with olive oil to prevent sticking.
  8. Pour the smooth batter into the prepared baking pan, spreading it evenly, and bake for approximately 50 minutes, or until the flan is golden brown and set.
  9. Once baked, remove the chickpea flan from the oven and allow it to cool slightly and continue hardening.
  10. Slice the flan into servings and season with additional salt, cumin, and chili pepper to taste, if desired.

Prep Time, Baking Information, and Servings

  • Servings: 4 servings
  • Prep Time: 20 minutes (plus overnight soaking)
  • Baking Time: 50 minutes

Nutritional Information (Per 1 Serving)

  • Energy: 346 calories
  • Protein: 13.38 g
  • Fat: 18.91 g
  • Carbohydrates: 32.53 g
  • Fiber: 6.1 g

Notes & Storage

  • Store any leftover chickpea flan in an airtight container in the refrigerator for up to 1 week.
  • You can make this recipe totally vegan by omitting the eggs.
  • Enjoy this chickpea flan as a satisfying main dish or snack.