Healthy Smoothies

Aug 20, 2024

Healthy Drink Recipes

If you’re looking for a way to bring some extra sunshine into your day, I’ve got just the thing for you—three delicious and nourishing smoothie recipes that are as tasty as they are good for you. These smoothies are perfect whether you’re kickstarting your morning, need a quick pick-me-up after a workout, or just want a refreshing treat that’s packed with goodness.

Let’s talk about one of the star ingredients here: the mighty avocado, featured in our Skin Glow Smoothie. Avocados aren’t just creamy and dreamy—they’re a superfood that your body will thank you for. They’re loaded with heart-healthy fats, which are great for keeping your cholesterol in check and giving you long-lasting energy. Plus, they’re a fantastic source of vitamins like K, E, and C, all of which are essential for keeping your skin radiant, your immune system strong, and your body running smoothly. Adding avocados to your daily diet is like giving your body a big hug from the inside out!

So, grab your blender and let’s whip up some smoothie magic together. Your taste buds—and your body—are in for a real treat!

Ingredients:

Energy Boost Smoothie:

1 cup (150 g) frozen sliced banana
¾ cup (80 g) raw diced beetroot
½ cup (80 g) diced avocado
Juice of half a lemon
½ cup coconut water (or water)

Skin Glow Smoothie:

¾ cup (120 g) frozen diced avocado
1 cup (140 g) diced pineapple
Juice of half a lime
½ cup coconut water

Happy Tummy Smoothie:

1 cup (150 g) frozen diced papaya
¾ cup (120 g) diced mango
½ cup (80 g) diced orange
½ cup coconut water

Directions:

Energy Boost Smoothie:

Blend frozen banana, diced beetroot, avocado, lemon juice, and coconut water until smooth.
Pour into a glass and serve immediately.

Skin Glow Smoothie:

3. Blend frozen avocado, diced pineapple, lime juice, and coconut water until smooth.

4. Serve in a glass, garnish with lime wedges if desired, and serve immediately.

Happy Tummy Smoothie:

5. Combine frozen papaya, diced mango, diced orange, and coconut water in a blender.

6. Blend until smooth and pour into a glass. 7. Serve immediately.

Prep Time, Servings:

Prep Time: 15 minutes per smoothie
Servings: 3

Nutritional Information (Per Serving):

Energy: … calories
Protein: … g
Fat: … g
Carbohydrates: … g
Fiber: … g

Storage and Particular Recommendations:

Store leftover smoothies in airtight containers in the fridge for up to 24 hours.
Enjoy your smoothies as a refreshing breakfast option, post-workout snack, or as a healthy dessert alternative.

Red Lentil Flatbreads

Aug 19, 2024

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Red Lentil Flatbreads

If you’re looking for a delicious and healthy twist on your usual pancakes, these Red Lentil Flatbreads are just what you need. They’re not only super tasty but also packed with nutrients that will keep you feeling great all day long. Red lentils are the star of this recipe, and they bring a lot to the table—literally! They’re an excellent source of plant-based protein, which is perfect if you’re trying to add more protein to your diet without relying on meat. Plus, they’re loaded with fiber, which helps keep your digestion running smoothly and keeps you full longer. And let’s not forget about the vitamins and minerals like iron, folate, and magnesium that are essential for your overall health.

These flatbreads are super versatile too. You can customize them with whatever veggies you have on hand, making them a great way to use up leftovers and sneak in some extra nutrition. They’re perfect for a quick lunch, a light dinner, or even a snack.

So, let’s get started on these easy and nourishing Red Lentil Flatbreads—you’re going to love them!

Ingredients:

1 cup (190 g) red lentils (soak for at least 4 hours or overnight)
1 cup water
2 tbsp. olive oil
50 g shredded carrot (or any veggies of your choice)
40 g shredded red pepper (or green or orange peppers)
40 g shredded cabbage (or other veggies of your choice)
15 g (or 1 unit) chopped green onion
½ tbsp. baking powder
1 tsp. salt
Black pepper (optional)

Directions:

Soak red lentils in water for at least 4 hours or overnight (recommended).
Rinse them well under running water and drain extremely well.
In a blender, combine the soaked lentils and water. Blend until you reach a smooth batter-like consistency.
Transfer the lentil batter to a mixing bowl.
Add shredded carrot, red pepper, cabbage, chopped green onion, olive oil, baking powder, salt, and black pepper. Mix well to combine all the ingredients.
Heat a non-stick pan over medium heat and brush with some oil of choice.
Spoon a half cup of the lentil batter onto the pan and spread it gently to form a round pancake shape.
Cook the pancake for about 2 minutes on one side with a cover, or until it turns firm and you can flip it.
Flip it over using a spatula and cook for an additional 2 minutes with the cover again.
Turn a second time and cook each side for an extra 1 or 2 minutes without the cover this time, to allow the pancakes to cook thoroughly.
Repeat the process with the remaining batter. Serve hot or cold.

Prep Time, Baking Information, and Servings:

Prep Time: 30 minutes
Pan Cooking Time: 40 minutes
Servings: 5

Nutritional Information (Per Serving):

Energy: 195 calories
Protein: 9.45 g
Fat: 6.3 g
Carbohydrates: 27.02 g
Fiber: 4.8 g

Storage and Particular Recommendations:

Store your pancakes in an airtight container in the fridge for up to 1 week.
Reheat before serving.
Customize the vegetables and herbs in the pancakes according to your taste preferences and what you have on hand.
These flatbreads are incredibly versatile, so feel free to get creative and make them your own!

Pumpkin Seed Crackers

Aug 19, 2024

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Pumpkin Seed Crackers

If you’re like me, you probably love a good snack that’s not only tasty but also good for you. Well, these Pumpkin Seed Crackers are just the ticket! Forget those store-bought crackers that are packed with who-knows-what. These homemade goodies are made with simple, wholesome ingredients like rolled oats and pumpkin seeds. And let me tell you, they’re not just delicious, they’re loaded with nutrients too!

Pumpkin seeds are little powerhouses of goodness, full of minerals like magnesium, zinc, and iron, which are great for keeping your heart healthy, boosting your immune system, and giving you the energy you need to tackle your day. Plus, they’ve got healthy fats and antioxidants to keep your body feeling its best. And let’s not forget the oats! They’re packed with fiber, which is fantastic for keeping your digestion on track and your blood sugar stable.

These crackers are super easy to make and totally customizable, so you can tweak them to fit your taste buds. Whether you like a bit of spice or prefer them plain, these crunchy, nutritious treats are perfect for snacking anytime.

So, let’s get baking and whip up a batch of these tasty crackers—you’re going to love them!

Ingredients:

½ cup old-fashioned rolled oats (45 g)
½ cup pumpkin seeds (75 g)
¼ teaspoon salt
½ teaspoon baking powder
¼ cup cold water (adjust as needed to form a dough)

Directions:

Using a food processor or blender, grind the rolled oats and pumpkin seeds until they turn into a fine flour. Add salt and baking powder, and mix again for a few seconds.
Add water to the mixture all at once or gradually, 1 tablespoon at a time, while grinding until the mixture starts to come together and form a dough. Adjust the amount of water as needed to achieve a firm but pliable dough.
Transfer the dough onto a surface covered with parchment paper. Use a rolling pin to roll out the dough into a thin rectangular shape, aiming for a thickness of about 1/8 inch (3-4 mm).
Preheat your oven to 350°F (175°C) while you’re working with the dough.
Use a sharp knife or a pizza cutter to cut the rolled-out dough into rectangular or square cracker shapes.
Place the baking sheet with the crackers into the preheated oven. Bake for approximately 15-20 minutes at 350°F or until the crackers turn crisp.
Once the crackers are done, remove them from the oven and allow them to cool down completely. They will continue to harden as they cool.

Prep Time, Baking Information, and Servings:

Prep Time: 30 minutes
Baking Time: 15-20 minutes
Servings: 10

Nutritional Information (Per Serving):

Energy: 60 calories
Protein: 3.03 g
Fat: 3.99 g
Carbohydrates: 3.9 g
Fiber: 0.9 g

Storage and Particular Recommendations:

Store your crackers in an airtight container at room temperature for up to 2 weeks.
These homemade crackers are perfect for snacking, dipping into hummus or cheese, or serving alongside soups and salads.
Feel free to customize the flavor by adding your favorite spices like chili flakes, garlic powder, or dried herbs!

Sugar Free Granola

Aug 19, 2024

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Sugar Free Granola

This wholesome and nutritious granola recipe is a perfect choice for those looking for a healthier alternative to store-bought options. Instead of using butter, oil, or traditional sweeteners like maple syrup or honey, this recipe utilizes homemade applesauce as a natural binder. The result is a light and crunchy granola that’s both calorie-wise and packed with a variety of wholesome ingredients.

Oats are the main ingredient in this recipe, providing a rich source of fiber, protein, and essential nutrients like manganese and phosphorus. Oats support heart health and help maintain stable blood sugar levels. Combined with the natural sweetness of dried fruits and the crunch of nuts and seeds, this granola is not only delicious but also nourishing.

Enjoy this granola as a healthy breakfast or a snack option throughout the day. It’s easy to make and can be stored for up to a month, ensuring you have a tasty and nutritious option on hand whenever you need it.

This Sugar-Free Granola is a delightful way to start your day or keep your energy up between meals. With its natural sweetness and satisfying crunch, it’s bound to become your new favorite granola recipe!

Ingredients

1 ½ cups rolled oats (120 g)
¼ cup chopped almonds (35 g)
¼ cup chopped walnuts (35 g)
¼ cup pumpkin seeds (35 g)
¼ cup pitted dates (50 g)
¼ cup raisins (35 g)
¼ cup dried cranberries (35 g)
2 tbsp. applesauce (add by small quantities while stirring until the oats get sticky but not wet or saggy)

Directions

Preheat your oven to 350°F (176°C) and line a baking sheet with parchment paper.
In a large mixing bowl, combine the rolled oats, chopped walnuts, chopped almonds, and pumpkin seeds.
Gradually add homemade applesauce, one tablespoon at a time, and use a fork (or your hands) to thoroughly incorporate it into the mixture. Add only small quantities while stirring until the oats get sticky but not wet or saggy.
Transfer the granola mixture onto the prepared baking sheet. Spread it out evenly, ensuring a thin and even layer to allow for even cooking.
Bake for approximately 30 minutes in total. After 15 minutes of baking, stir the granola thoroughly to prevent uneven browning. Return to the oven and bake for another 15 minutes.
Remove the granola from the oven and immediately pour it over chopped dates, dried cranberries, and raisins. Mix well while the granola is still hot to get it sticky and naturally sweet.
Once cooled, transfer the granola into a clean glass container.

Prep Time and Servings

Makes: 10 Servings
Prep Time: 30 minutes
Baking Time: 30 minutes

Nutritional Information (Per 1 Serving)

Energy: 147 calories
Protein: 4.58 g
Fat: 6.66 g
Carbohydrates: 19.45 g
Fiber: 2.9 g

Storage and Recommendations

Store your granola in an airtight container in the fridge for up to 1 month for optimal freshness.
Enjoy this crunchy and healthy treat as a nutritious breakfast or snack option.

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!