Fruit Oat Bars

Fruit Oat Bars

Aug 21, 2024

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Fruit Oat Bars

Don’t let overripe bananas go to waste! With this recipe, you can easily transform them into a delicious banana applesauce that forms the base of healthy and flavorful fruit and oat bars. This simple and wholesome treat is perfect for both kids and adults as a snack anytime and anywhere.

Bananas and oats are the stars of this recipe, each bringing their own set of nutritional benefits to the table. Bananas are rich in potassium, which is essential for maintaining healthy blood pressure levels, and they provide a good amount of fiber, which aids in digestion. Oats, on the other hand, are a fantastic source of complex carbohydrates and fiber, which help keep you full and provide sustained energy throughout the day. They also contain beta-glucan, a type of soluble fiber that has been shown to lower cholesterol levels.

Incorporating more fruits and whole grains like oats into your diet is a smart move for your overall health. These bars are not only nutritious but also a flavorful snack option that you can enjoy guilt-free. They are perfect for busy mornings, an afternoon pick-me-up, or even a light dessert. Enjoy!

Ingredients

1 1/2 cups (120 g) old-fashioned rolled oats
2 large overripe bananas (approximately 230 grams cleaned and cut)
3 large apples (approximately 400 grams cleaned and cut)
2 small sticks of cinnamon
Juice of half a lemon
1/4 cup of water
2 tbsp. of maple syrup (optional)

 

Directions

Banana Applesauce:

  1. Clean and cut overripe bananas and apples.
  2. Combine with cinnamon, lemon juice, and water in a saucepan.
  3. Simmer until soft, then mash into a smooth purée.
  4. Optionally, add maple syrup and simmer until thickened.
  5. Let cool before using in oat bars.

Fruit Oat Bars Part:
6. Roast the rolled oats on a hot pan for about 10 minutes or until fragrant.
7. Transfer a portion of the roasted oats to a blender, finely blend, and then return it to the working bowl.
8. Add the banana applesauce to the oats and stir to create a sticky mixture.
9. Spoon equal quantities of the mixture into a rectangular silicone cup or any preferred shape, shaping them into bars.
10. Press the mixture until it takes the form of a rectangle, similar to store-bought bars.
11. Let the bars sit in the fridge for an hour or until firm.
12. Serve and enjoy these healthy, homemade fruit and oat bars!

Yields: 11 Servings

Prep Time: 20 minutes

Cooking Time: 10 minutes pan cooking + 20 minutes pan cooking

Nutritional Information

Per 1 Serving:
Energy: 73 calories
Protein: 2.22 g
Fat: 0.89 g
Carbohydrates: 19.23 g
Fiber: 2.7 g

 

Storage

  • Store your fruit bars in an airtight container in the fridge for up to one week.
  • These bars are not only nutritious but also a flavorful snack option that you can enjoy guilt-free!

 

Quinoa & Red Lentil Tortillas

Quinoa & Red Lentil Tortillas

Aug 21, 2024

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Quinoa & Red Lentil Tortillas

Discover a delightful alternative to traditional tortillas with our homemade red lentil and quinoa flatbread recipe. These tortillas are not only gluten-free but also packed with protein, making them a nutritious and versatile option for wraps, tacos, or as a base for various dishes.

With wholesome ingredients like red lentils and quinoa, you can enjoy the goodness of protein-rich flatbreads that are easy to make and incredibly delicious.

Red lentils and quinoa are the stars of this recipe, both of which are nutritional powerhouses. Red lentils are rich in protein and fiber, helping to keep you full and satisfied while supporting digestive health. They are also a great source of iron, which is essential for maintaining healthy blood cells. Quinoa, often hailed as a superfood, is one of the few plant-based foods that contains all nine essential amino acids, making it a complete protein. It’s also high in magnesium, B-vitamins, iron, potassium, calcium, and vitamin E, contributing to overall health and wellness.

Incorporating red lentils and quinoa into your regular diet can help you meet your nutritional needs while adding variety and flavor to your meals. These tortillas are not just a treat for your taste buds, but also a smart choice for a balanced and healthy diet. So, whether you’re making a quick wrap for lunch or a nutritious base for dinner, these tortillas are sure to become a staple in your kitchen. Happy cooking!

Ingredients

1/2 cup (90 g) raw red lentils
1/2 cup (100 g) raw quinoa
1 ½ cups of water
1/2 tsp. salt
Coconut oil or other oil (for lightly brushing the pan)

 

Directions

  1. Begin by soaking raw red lentils and quinoa together (or separately if preferred) in water overnight, preferably in the fridge for best results.
  2. After thorough rinsing and straining, transfer the soaked lentils and quinoa to a blender. Make sure you strain all the rinsing water out of the quinoa and red lentils.
  3. Add water and salt to the blender, then blend until the batter achieves a silky smooth consistency similar to that of crepes.
  4. Heat a nonstick pan over medium heat and lightly brush it with coconut oil or another preferred oil.
  5. Pour approximately 1/3 cup of the runny batter onto the hot pan, spreading it evenly to form a thin layer, similar to making a crepe.
  6. Cook each side for about 2 minutes, or until you see the top side dry.
  7. Flip and cook the second side for another 1 or 2 minutes. Turn back and forth until the flatbread cooks to your liking.
  8. Repeat the process with the remaining batter, brushing the pan lightly with oil between each flatbread.

Yields: 7 Servings

Prep Time: Overnight Soaking + 20 minutes

Cooking Time: 45 minutes pan cooking

Nutritional Information

Per 1 Serving:
Energy: 99 calories
Protein: 5.09 g
Fat: 1.15 g
Carbohydrates: 17.28 g
Fiber: 2.4 g

Storage

  • Store your flatbreads in an airtight container in the fridge for up to one week or in the freezer for up to 3 months.
  • Reheat them gently in a pan or microwave before serving.
  • Enjoy your protein-rich flatbreads as a delicious wrap for a quick and nutritious meal!

 

Peanut Butter & Oat Bars

Peanut Butter & Oat Bars

Aug 21, 2024

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Peanut Butter & Oat Bars

Get ready to indulge in the perfect combination of taste and nutrition with our Peanut Butter & Oatmeal Bars! These no-bake bars are a fantastic choice for those who want a quick and delicious snack that doesn’t compromise on health. With a rich blend of peanut butter, rolled oats, and naturally sweet dates, these bars offer a satisfying bite that is both chewy and crunchy, making them an ideal treat for any time of day.

Oats, the star ingredient in these bars, are packed with essential nutrients that make them a powerhouse of health benefits. Rich in dietary fiber, oats help to keep your digestive system running smoothly and can contribute to lower cholesterol levels. They are also a great source of complex carbohydrates, providing sustained energy without causing spikes in blood sugar. Combined with the protein-packed peanut butter, these bars offer a balanced snack that will keep you full and energized.

Incorporating oats into your diet is an excellent way to ensure you’re getting a good dose of vitamins, minerals, and antioxidants. Whether you enjoy these bars as a pre-workout snack, a quick breakfast, or a midday pick-me-up, you’ll be nourishing your body with wholesome ingredients that promote overall well-being. Plus, with the added crunch of roasted peanuts and the indulgent layer of dark chocolate, these bars are bound to satisfy your sweet tooth while supporting your health goals.

This reimagined recipe brings the original elements together with a focus on nutritional benefits and the enjoyment of a healthy, homemade snack!

Ingredients

  • 1 1/2 cups (120 g) old-fashioned rolled oats
  • 2/3 cup (140 g) peanut butter (preferably unsweetened with just 1 ingredient)
  • 150 g pitted dates
  • 60 g roasted peanuts
  • 1/3 cup (90 g) melted dark chocolate
  • Kosher salt (optional, for sprinkling on top of the chocolate)

Directions

  1. Begin by roasting old-fashioned rolled oats in a pan over medium heat. Stir constantly and roast until the oats become fragrant, approximately 10 minutes.
  2. Transfer the roasted oats into a blender. Add peanut butter and pitted dates to the blender.
  3. Blend the mixture until it reaches a sticky and cohesive consistency, ensuring all ingredients are well combined.
  4. Prepare a 22 cm x 12 cm rectangular container, lining it with parchment paper for easy removal.
  5. Transfer the blended mixture into the container, using a spoon to press it down firmly, ensuring a smooth surface.
  6. Sprinkle roasted peanuts on top of the mixture, adding an extra crunch to the texture.
  7. For the finishing touch, add a layer of melted dark chocolate over the peanuts.
  8. Sprinkle kosher salt on top of the chocolate if desired.
  9. Place the container in the fridge and let it sit for about an hour or until the chocolate sets.
  10. Once the chocolate is set, cut into bars. We cut the mixture into 8 large bars for this recipe.

Prep Time: 30 minutes
Fridge Time: 1 hour
Servings: 8 bars

Nutritional Information (Per 1 Serving)

  • Energy: 327 calories
  • Protein: 9.58 g
  • Fat: 18.62 g
  • Carbohydrates: 34.67 g
  • Fiber: 5.8 g

Notes

  • Store the bars in an airtight container in the fridge for up to 1 week or freeze for up to 3 months for longer storage.
  • These bars make for a delightful snack on the go, a satisfying treat after a workout, or a wholesome dessert option after a meal.

 

Peanut Chocolate Clusters

Peanut Chocolate Clusters

Aug 20, 2024

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Peanut Chocolate Clusters

Say goodbye to store-bought peanut clusters and embrace the homemade goodness of this irresistible recipe. These Peanut Chocolate Clusters combine the natural sweetness of dates with the crunchy texture of roasted peanuts, all enveloped in a decadent layer of dark chocolate. These clusters are not only delicious but also offer a satisfying balance of flavors and textures that will make them your new favorite treat.

Peanuts, the star ingredient of this recipe, are more than just a tasty snack. They are packed with essential nutrients, including protein, healthy fats, and a variety of vitamins and minerals such as magnesium and vitamin E. Incorporating peanuts into your diet can help support heart health, maintain healthy blood sugar levels, and provide sustained energy throughout the day. The dark chocolate used in this recipe also adds a rich source of antioxidants, which can contribute to overall health and well-being.

With these Peanut Chocolate Clusters, you’re not just indulging in a sweet treat, you’re also fueling your body with nutrients that support a healthy lifestyle.

Make these clusters a part of your regular snack rotation for a delicious and nutritious boost, whether you need a mid-afternoon pick-me-up or a satisfying dessert after dinner.

Ingredients

  • 1 cup (150 g) soft pitted dates
  • 1 cup (160 g) roasted unsalted peanuts
  • 1/2 cup (80 g) dark chocolate chips
  • A pinch of kosher salt (optional)

Directions

    • In a food processor, blend the soft pitted dates into a smooth paste. This will serve as both a sweetener and binder for the clusters.
    • Transfer the date paste to a mixing bowl and add the roasted unsalted peanuts. Gently combine the ingredients until the peanuts are evenly coated with the date paste.
    • With the mixture, form small, equally-sized clusters by pressing and shaping them with your hands. Aim for bite-sized pieces that are easy to enjoy.
    • Melt the dark chocolate chips using the microwave or a double boiler until they reach a silky-smooth consistency.
    • Coat each peanut-date cluster with the melted chocolate, ensuring they are completely covered.
    • For a perfect flavor balance, sprinkle just a pinch of kosher salt over the clusters to add a touch of saltiness (this step is optional but recommended for contrast).
    • Refrigerate the clusters for at least 1 hour to allow the chocolate to set and the flavors to meld together.
    • Serve and enjoy these delectable homemade peanut clusters as a delightful treat for any occasion. They can be stored for later or shared with friends and family.

Prep Time, Serving, and Storage

  • Prep Time: 20 minutes
  • Set Time: 1 hour in the fridge
  • Servings: Makes about 10 clusters

Nutritional Information (Per 1 Serving)

  • Energy: 184 calories
  • Protein: 4.89 g
  • Fat: 11.41 g
  • Carbohydrates: 18.33 g
  • Fiber: 3.4 g

Storage & Recommendations

  • Storage: Store your peanut clusters in an airtight container in the fridge for up to 1 week or in the freezer for up to 3 months.
  • Serving Suggestion: Serve them as a satisfying snack or share them with friends and family as a delightful homemade treat.
Chickpea Chocolate Flan

Chickpea Chocolate Flan

Aug 20, 2024

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Chickpea Chocolate Flan

Welcome back to the kitchen, where today we’re diving into an exciting, healthy twist on a beloved dessert classic flan! But this isn’t just any flan; this is a Chickpea Chocolate Flan that’s going to blow your mind. It’s creamy, it’s indulgent, and yes, it’s made with chickpeas! If you’re on a vegan diet or simply looking to make healthier dessert choices, this recipe is your golden ticket. The rich chocolate flavor is perfectly balanced by the smooth texture of the flan, making it an irresistible treat that you’d never guess was entirely plant-based.

Chickpeas are not just the star of savory dishes; they’re an incredible ingredient for desserts too. Rich in protein, fiber, and essential nutrients, chickpeas provide a substantial nutritional punch. They’re low in fat, high in fiber, and packed with vitamins and minerals like folate, iron, and magnesium. Incorporating chickpeas into your regular diet can help support heart health, improve digestion, and maintain stable blood sugar levels. So, not only is this flan delicious, but it’s also a dessert you can feel good about indulging in.

Whether you’re serving it at a dinner party or enjoying it as a snack, this Chickpea Chocolate Flan is bound to impress.

Ingredients

  • EXACTLY 1 cup of soaked chickpeas (~½ cup dried chickpeas soaked overnight in the fridge)
  • 3 cups of water
  • A pinch of salt (optional)
  • ¼ cup maple syrup (or any sweetener of your choice)
  • 2 tbsp avocado oil (or other neutral oil of your choice)
  • 3 tbsp of high-quality cocoa powder
  • An extra drizzle of maple syrup for garnish (optional)

Directions:

  1. Begin by soaking half a cup of dried chickpeas overnight in the refrigerator. This is crucial for achieving the right texture. Once soaked, rinse the chickpeas thoroughly and strain well to remove any excess water.
  2. In a blender, combine EXACTLY 1 cup of soaked chickpeas with 3 cups of water and a pinch of salt. Blend until the mixture achieves a silky-smooth consistency.
  3. Next, strain the blended mixture to extract the chickpea milk, which will serve as the creamy, plant-based base for your flan.
  4. Transfer the chickpea milk to a saucepan, then add the maple syrup, avocado oil, and cocoa powder. Stir the ingredients until well combined.
  5. Place the saucepan over low to medium heat and gently heat the mixture until it begins to simmer. Continuously stir the mixture for approximately 10 minutes, allowing it to thicken into a smooth, béchamel-like texture.
  6. Once thickened, pour the mixture into a mold and refrigerate it for at least 3 hours to achieve the desired flan-like consistency.
  7. Before serving, you can dust the flan with cocoa powder and drizzle it with maple syrup if you like a little extra sweetness.

Prep Time: 20 minutes
Cooking Time: 15 minutes
Servings: 6

Nutritional Information (Per Serving):

  • Energy: 144 calories
  • Protein: 3.91 g
  • Fat: 6.03 g
  • Carbohydrates: 20.87 g
  • Fiber: 2.8 g

Storage: Store any leftover flan in an airtight container in the refrigerator for up to 5 days.

Recommendations: This flan is naturally Vegan, Grain-Free, Gluten-Free, and Gelatin-Free, making it suitable for a variety of dietary needs. It’s a luxurious treat perfect for gatherings or a cozy night in. Enjoy this delectable treat as a delightful dessert or indulgent snack, perfect for sharing with friends and family.