Carrot Walnut Salad

Carrot Walnut Salad

Aug 20, 2024

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Carrot Walnut Salad

If you’re looking for a salad that’s both nutritious and bursting with flavor, you’ve come to the right place. This Carrot & Walnut Salad combines the natural sweetness of carrots with the crunch of walnuts and the tangy burst of citrus from freshly squeezed orange juice. Not only is this salad a joy to eat, but it’s also packed with nutrients that are fantastic for your health.

Carrots, the star of this dish, are a powerhouse of beta-carotene, which your body converts into vitamin A, essential for maintaining good vision, a strong immune system, and glowing skin. Walnuts, on the other hand, are loaded with heart-healthy fats, protein, and antioxidants that can help reduce inflammation and promote brain health. When you bring these ingredients together, you have a salad that’s not just delicious but also a great way to support your overall well-being. Add this salad to your regular diet for a tasty boost of essential nutrients!

This recipe makes a deliciously fresh and crunchy salad that’s perfect as a side dish or a light main course. Enjoy the vibrant flavors and the health benefits with every bite!

Ingredients

  • 400 g raw and shredded carrots
  • ⅓ cup or 50 g dried raisins
  • 60 g sliced green onion
  • 1 orange (we’ll use the juice to hydrate the raisins and add to the vinaigrette)
  • ⅓ cup or 35 g raw walnuts
  • 2 tbsp. olive oil
  • 2 tbsp. apple cider vinegar
  • 3 tbsp. orange juice
  • ½ tsp. salt
  • Black pepper to taste

Directions

  1. Start by juicing an orange. Take the juice and add it to the raisins to hydrate them. Let sit while you start shredding the carrots using a hand grater or food processor and chopping the green onion. Chop the walnuts into large chunks and set aside.
  2. In a large mixing bowl, add shredded carrots, chopped onion, and the drained raisins (from the orange juice). Stir well to combine all the ingredients.
  3. Prepare the vinaigrette by adding olive oil, apple cider vinegar, the orange juice from the raisins, salt, and black pepper to a jar. Mix well to combine.
  4. Pour the vinaigrette on top of the salad mixture and mix well to combine all the ingredients.
  5. Place the salad into a serving plate, garnish with walnut chunks, and enjoy fresh.

Prep Time

  • 30 minutes

Nutrition (Per 1 Serving)

  • Energy: 302 calories
  • Protein: 4.16 g
  • Fat: 12.83 g
  • Carbohydrates: 25.61 g
  • Fiber: 4.8 g

Storage and Notes

  • It’s best to enjoy your carrot salad while still fresh. If you have leftovers, store them in an airtight container in the fridge for up to 2 days.
  • Customize the salad by adding other ingredients like dried cranberries or seeds for added flavor and texture!

 

Corn Soup

Corn Soup

Aug 20, 2024

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Corn Soup

Capture the essence of summer with this delightful and creamy corn soup! This recipe offers a healthy twist on the classic corn cream soup, using wholesome ingredients and no cream or butter. It’s the perfect blend of simplicity and taste, making it a hit with both kids and adults alike.

Corn, the star ingredient of this recipe, is not only delicious but also packed with nutrients. Rich in fiber, vitamins, and minerals, corn supports digestive health and provides a good source of energy. It’s particularly high in Vitamin B6, which plays a crucial role in energy metabolism, and folate, which is essential for cell function and tissue growth. Additionally, corn is loaded with antioxidants, particularly lutein and zeaxanthin, which are beneficial for eye health. Incorporating corn into your diet can help keep your meals nutritious while satisfying your taste buds.

Now, let’s dive into this comforting and flavorful corn soup!

Ingredients:

  • 2 cups (275 g) fresh or frozen corn
  • 200 g diced potato
  • 120 g sliced leeks
  • 80 g diced onion
  • 2 cloves garlic
  • 2 tbsp. olive oil
  • 3 cups homemade chicken broth (or vegetable broth)
  • 25 g fresh parsley, for garnish
  • 1 tsp. salt
  • Black pepper, to taste

Directions:

  1. Start by heating olive oil in a large saucepan over medium-high heat.
  2. Add the diced onions, sliced leeks, and sliced garlic. Sauté until the vegetables become translucent and fragrant.
  3. Incorporate the fresh or frozen corn and diced potatoes into the pot. Season the mixture with salt and black pepper. Continue sautéing for an additional 2 to 3 minutes, allowing the flavors to meld.
  4. Pour in homemade or store-bought chicken or vegetable broth, bring the soup to a gentle simmer. Allow it to simmer for approximately 30 minutes, allowing the ingredients to tenderize and the flavors to develop.
  5. Blend the soup to a smooth and velvety cream consistency.
  6. Optionally, blend one cup of the creamy base with a generous amount of fresh parsley to create a vibrant green parsley soup for garnish.
  7. To serve, ladle the creamy corn soup into serving plates. Swirl a dollop of the green parsley soup on top of each serving, creating a visually stunning contrast of colors.

Prep Time:

  • 30 minutes Prep
  • 30 minutes Simmering

Nutritional Information (Per 1 Serving):

  • Energy: 204 calories
  • Protein: 4.16 g
  • Fat: 7.49 g
  • Carbohydrates: 33.79 g
  • Fiber: 4 g

Storage:

  • Store any leftover corn soup in an airtight container in the fridge for up to 3 days.

Notes:

  • Customize the soup by adding other seasonal vegetables or herbs according to your taste preferences.
  • This recipe is vegetarian and can easily be made vegan by using vegetable broth instead of chicken broth.

 

Almond Oat Cookies

Almond Oat Cookies

Aug 20, 2024

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Almond Oat Cookies

Are you craving something sweet but want to keep it healthy? Let me introduce you to these delightful Almond Oat Cookies! These cookies are not just any cookies; they’re eggless, gluten-free, and made with wholesome ingredients that will satisfy your sweet tooth while nourishing your body. The combination of oat flour and almonds creates a nutty, hearty flavor that pairs perfectly with the hint of vanilla and the sweetness of maple syrup.

Oats, the star of this recipe, are a nutritional powerhouse. They are rich in fiber, particularly beta-glucan, which helps reduce cholesterol levels and supports heart health. Oats are also a great source of vitamins, minerals, and antioxidants, making them a fantastic addition to your daily diet. Adding these cookies to your snack rotation is an easy and delicious way to boost your intake of essential nutrients while enjoying a treat that feels indulgent.

Whether you’re looking for a quick snack, a lunchbox treat, or a guilt-free dessert, these Almond Oat Cookies are sure to become a household favorite. Plus, they’re super customizable, add your favorite nuts, dried fruits, or even some dark chocolate chips to make them uniquely yours!

Ingredients

  • 1 ½ cups (120 g) oat flour
  • 60 g room temperature dairy or non-dairy butter
  • 50 g (~⅓ cup) chopped almonds
  • ⅓ cup maple syrup
  • Pinch of salt
  • ½ teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 30 g dark chocolate chips (optional for garnish)

Directions

  1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a bowl, mix oat flour and room temperature butter until crumbly, using clean hands or a spatula.
  3. Add chopped almonds, a pinch of salt, vanilla extract, and baking powder to the bowl. Gradually pour in maple syrup while mixing, creating a slightly sticky dough.
  4. Let the dough rest in the fridge for about half an hour to harden and make it easier to shape into cookies.
  5. After chilling, shape the dough into large (or preferred size) cookies and gently press dark chocolate chips onto each cookie.
  6. Place the cookies on the prepared baking sheet and bake for about 30 minutes at 350°F or until the edges turn golden brown.
  7. Allow the cookies to cool slightly on the baking sheet before serving.

Prep Time

  • 20 minutes Prep
  • 30 minutes in the Fridge
  • 35 minutes Baking

Nutritional Information (Per 1 Serving)

  • Energy: 207 calories
  • Protein: 6.71 g
  • Fat: 6.94 g
  • Carbohydrates: 29.69 g
  • Fiber: 1.5 g

Storage and Recommendation

  • Store your cookies in an airtight container at room temperature for up to 3 days or in the fridge for 1 week.
  • Customize your cookies by adding dried fruits or different types of nuts for added flavor and texture.
Banana Oat Cupcakes

Banana Oat Cupcakes

Aug 20, 2024

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Banana Oat Cupcakes

If you’re in the mood for something delicious that’s also packed with wholesome ingredients, these Banana Oat Cupcakes are exactly what you need. Naturally sweetened with ripe bananas and a touch of maple syrup, these cupcakes offer a satisfying way to curb your sweet cravings while providing a boost of nutrition. They’re moist, flavorful, and perfect for any time of the day, whether it’s breakfast, a snack, or a guilt-free dessert.

Bananas are the star ingredient here, and they’re not just for sweetness. Rich in potassium, bananas help maintain healthy blood pressure and heart function. They’re also high in dietary fiber, which aids digestion and helps you feel full longer. Paired with oats, which are a fantastic source of whole grains, these cupcakes offer a dose of complex carbohydrates that provide sustained energy throughout the day. The addition of ground flaxseed (optional) brings in some omega-3 fatty acids, promoting heart health and reducing inflammation.

These Banana Oat Cupcakes are also incredibly versatile. You can enjoy them as a quick breakfast on the go, a wholesome snack, or a light dessert that won’t weigh you down. Plus, they’re vegan and gluten-free, making them a great option for those with dietary restrictions.

Let’s get baking and whip up these tasty, nutritious cupcakes, you’re going to love every bite!

Ingredients:

  • 2 ripe bananas, mashed
  • 1 cup (80 g) old-fashioned rolled oats
  • 2 tbsp. ground flaxseed (optional)
  • 2 tbsp. maple syrup (or honey, or any preferred sweetener)
  • 2 tbsp. coconut oil (or any neutral oil)
  • 30 g walnuts, chopped (optional)
  • ⅛ tsp. cinnamon
  • ½ tsp. baking powder
  • Pinch of salt
  • 60 g banana slices for garnish

Directions:

  1. Preheat your oven to 350°F (175°C) and line a cupcake tray with paper liners.
  2. Start by mashing ripe bananas in a large mixing bowl.
  3. Add to the mashed bananas, rolled oats, ground flaxseed, maple syrup, melted coconut oil, baking powder, cinnamon, and chopped walnuts. Stir the mixture until all ingredients are thoroughly incorporated.
  4. Using an ice cream scooper, divide the batter equally among the cupcake cups, filling each about two-thirds full.
  5. Garnish each cupcake with a slice of banana for additional natural sweetness.
  6. Bake the cupcakes at 350°F (180°C) for approximately 30 minutes or until a toothpick inserted into the center comes out clean.
  7. Once baked to golden perfection, remove the cupcakes from the oven and allow them to cool in the tray for a few minutes.

Prep Time, Baking Information, and Servings:

  • Prep Time: 20 minutes
  • Baking Time: 30 minutes
  • Servings: 6

Nutritional Information (Per Serving):

  • Energy: 204 calories
  • Protein: 4.18 g
  • Fat: 10.33 g
  • Carbohydrates: 26.49 g
  • Fiber: 4 g

Storage and Particular Recommendations:

  • Store your cupcakes in an airtight container at room temperature for up to 3 days or in the fridge for up to 1 week.
  • Enjoy these cupcakes as a delightful breakfast on the go, a wholesome snack during the day, or a guilt-free dessert after a meal. They’re perfect for any occasion and sure to be a hit with everyone!
Sunflower Seed Crackers

Sunflower Seed Crackers

Aug 20, 2024

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Sunflower Seed Crackers

If you’re searching for a healthy and crunchy treat that’s both easy to make and packed with nutrition, these Sunflower Seed Crackers are just what you need. Made with wholesome ingredients like sunflower seeds and old-fashioned rolled oats, these crackers are a fantastic alternative to store-bought varieties, offering a homemade snack that’s as nutritious as it is delicious.

Sunflower seeds are the star of this recipe, and they bring a lot of benefits to the table. They’re rich in healthy fats, particularly polyunsaturated fats, which are great for heart health. They’re also a good source of plant-based protein, making these crackers not only satisfying but also a great way to get in some extra nutrition. Plus, sunflower seeds are loaded with vitamin E, a powerful antioxidant that helps protect your cells from damage, and magnesium, which is essential for muscle and nerve function.

Paired with the fiber-rich oats, these crackers offer a satisfying crunch that’s perfect for snacking any time of the day. They’re also highly customizable, so feel free to add your favorite herbs, spices, or even a sprinkle of cheese to make them your own. Whether you enjoy them on their own or paired with your favorite dips, these Sunflower Crackers are sure to become a staple in your healthy snack rotation.

So, let’s get baking and whip up a batch of these nutritious, homemade crackers!

Ingredients:

  • ½ cup old-fashioned rolled oats
  • ½ cup sunflower seeds
  • ¼ tsp. salt
  • ½ tsp. baking powder
  • 3 tbsp. cold water (add gradually to achieve desired dough consistency)

Directions:

  1. Begin by grinding the rolled oats and sunflower seeds in a food processor until they form a fine flour-like consistency.
  2. Add salt, baking powder, and water to the ground oats and sunflower seeds. Add water all at once or gradually, blending until the mixture starts to come together and forms a dough. Adjust the water quantity as needed to achieve a firm yet pliable dough.
  3. Transfer the dough onto a working surface lined with parchment paper. Roll out the dough into a thin, even layer, aiming for a thickness of about 1/9 inch (2-3 mm) or thicker if you prefer denser crackers.
  4. Preheat your oven to 350°F (175°C).
  5. Use a biscuit cutter to cut circular shapes or other desired shapes of your choice.
  6. Place the dough circles onto a baking sheet lined with parchment paper.
  7. Bake for approximately 15-20 minutes at 350°F or until they turn crisp and golden brown.
  8. Allow the crackers to cool completely on a wire rack. They will continue to harden as they cool.
  9. The crackers are ready to be enjoyed as a healthy and nutritious snack!

Prep Time, Baking Information, and Servings:

  • Prep Time: 30 minutes
  • Baking Time: 15-20 minutes
  • Servings: 20 crackers

Nutritional Information (Per Cracker):

  • Energy: 29 calories
  • Protein: 1.3 g
  • Fat: 2.03 g
  • Carbohydrates: 2.94 g
  • Fiber: 0.8 g

Storage and Particular Recommendations:

  • Store your crackers in an airtight container at room temperature for up to 2 weeks.
  • Experiment by adding herbs, spices, or grated cheese to customize the flavor of your crackers according to your own preference. These crackers are versatile and can be tailored to suit any palate!