Quinoa & Chia Seed Wraps

Quinoa & Chia Seed Wraps

Jun 24, 2025

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Quinoa & Chia Seed Wraps

Let’s be honest—finding a healthy wrap that’s actually delicious, holds together well, and doesn’t taste like cardboard can feel like chasing a unicorn. But these Quinoa & Chia Seed Wraps? They’re the real deal. Made with just two nourishing ingredients—quinoa and chia seeds—they’re soft, bendy, and wonderfully satisfying. No flour, no gums, no funny ingredients. Just simple, real food that works beautifully and tastes even better.

I was genuinely surprised the first time I made these. They’re not only easy to prepare but also incredibly versatile. Whether you’re rolling them into breakfast burritos, stuffing them with grilled veggies, layering smoked salmon like in the photo, or using them as a base for a quick flatbread pizza, these wraps are up for anything. And they’re so reliable—they don’t break apart or crumble like most store-bought gluten-free options. They bend, fold, roll, and wrap like a dream.

But let’s take a second to talk about quinoa, because it really deserves the spotlight here. This ancient seed is often mistaken for a grain, but it’s technically a seed that’s naturally gluten-free, making it perfect for sensitive tummies. What makes quinoa so special is that it’s a complete plant-based protein, meaning it contains all nine essential amino acids. That’s a rare gem in the plant world! It’s also a great source of iron, magnesium, B vitamins, and fiber, all of which support your energy levels, digestive health, and overall well-being.

If you’re looking to level up your meals with something that’s both practical and powerful, quinoa is the kind of ingredient that should be making regular appearances in your kitchen. It’s especially beneficial for anyone on a plant-based or gluten-free diet, and it pairs beautifully with chia seeds—tiny but mighty powerhouses that bring fiber, antioxidants, omega-3 fats, and plant protein to the mix. And when soaked, chia becomes beautifully gelatinous, helping to hold the wraps together without any added starch or flour.

The end result? Wraps that are soft yet sturdy, light yet filling, and so good you’ll forget they’re actually good for you. Try them once, and they might just become a staple in your home like they are in mine.

Ingredients (Yields 10 Wraps)

  • 1 cup (175 g) raw quinoa
  • 4 tablespoons (40 g) chia seeds
  • 2 cups (470 ml) water for blending, plus ½ cup water for chia softening
  • ½ cup (120 ml) water (for soaking chia seeds)
  • ¼ teaspoon salt
  • Coconut oil or another neutral oil, for brushing the pan

Directions

  1. Soak quinoa in water for at least 4 hours or overnight in the refrigerator.
  2. Rinse the soaked quinoa thoroughly under cold water, then drain well to remove excess moisture.
  3. In a separate bowl, combine chia seeds with ½ cup water. Stir well and let sit for 20 to 60 minutes until it turns into a gel.
  4. Add the drained quinoa, chia gel, salt, and the 2 cups water for blending into a blender.
  5. Blend until the batter is completely smooth and pourable—similar to crepe batter.
  6. Pour the batter into a bowl and let it rest for a few minutes while your skillet preheats.
  7. Heat a nonstick skillet over medium heat. Lightly brush the surface with coconut or neutral oil.
  8. Pour about ½ cup of the batter into the skillet and tilt it in a circular motion to spread the batter evenly into a thin layer.
  9. Cook for about 2 minutes, or until the surface looks dry and the edges begin to lift. Flip the wrap carefully.
  10. Cook the second side for another 1–2 minutes, or until fully cooked. The wrap may inflate or form a small balloon—this is a good sign!
  11. Transfer to a plate and repeat with the remaining batter, brushing the pan as needed.
  12. Serve the wraps warm or allow them to cool completely for storage.

Prep Time
20 minutes (plus overnight soaking)

Cooking Time
About 1 hour total (for 10 wraps)

Yields
10 wraps

Nutritional Information (Per Wrap)

  • Energy: 84 calories
  • Protein: 3.13 g
  • Fat: 2.29 g
  • Carbohydrates: 12.91 g
  • Fiber: 2.2 g
  • Iron: 1.11 mg

Naturally gluten-free.
100% plant-based (vegan).

Storage & Serving Tips

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

  • Reheat briefly in a skillet or microwave to soften before serving.

  • Freeze between pieces of parchment paper for up to 3 months.

  • These wraps are ideal for tacos, burritos, quesadillas, flatbread-style pizzas, or simple sandwich wraps.

Banana & Oat Baked Bars

Banana & Oat Baked Bars

Jun 16, 2025

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Banana & Oat Baked Bars

If you’ve ever found yourself staring at two overripe bananas on your kitchen counter and wondering what on earth to do with them—this is your answer. These Banana & Oat Baked Bars are one of those magical recipes that prove you don’t need a long list of ingredients or complicated steps to make something nourishing and delicious. With just a few simple pantry staples, you can create soft, naturally sweet bars that feel like a treat but are wholesome enough to eat for breakfast or as a treat.

There’s something incredibly satisfying about working with minimal ingredients, especially when they’re as powerful as bananas and oats. This recipe is perfect for busy mornings, after-school snacks, or those moments when you want a little something sweet without reaching for a processed option. Plus, it’s totally customizable—add walnuts for crunch, chocolate chips for a touch of indulgence, or a dash of cinnamon for warmth. You’re in control here, and the simplicity of the base means there’s room to play and personalize.

And let’s not forget how kid-friendly these bars are. They’re soft enough for little ones, naturally sweet without any added sugar, and packed with nutrients that support energy and focus—making them a mom-approved favorite in lunchboxes or after-nap snacks. Adults love them too, especially if you’re looking to watch your calorie intake.

Now, let’s take a closer look at the real heroes of this recipe: bananas and oats.

Bananas are far more than just a sweet, creamy fruit. They’re a fantastic natural source of potassium, which is essential for heart health and muscle function, as well as vitamin B6, which helps support brain health and regulate mood. They’re also rich in antioxidants and prebiotic fibers, which feed your gut’s friendly bacteria and promote better digestion. Their natural sugars (fructose and glucose) give a gentle energy lift without spiking blood sugar levels the way refined sugars do.

Oats, on the other hand, are a superstar grain that deserves a regular spot in every kitchen. They’re high in beta-glucan, a type of soluble fiber known for its cholesterol-lowering and blood sugar-stabilizing benefits. Oats are also a solid source of plant-based protein, magnesium, iron, and manganese, making them especially important for vegetarians and anyone focused on building a more nutrient-dense diet. Their slow-digesting carbs keep you full longer, which is why these bars work so well as a lasting snack or on-the-go breakfast.

Together, bananas and oats create a naturally sweet, hearty, and satisfying foundation for baked goods that are comforting and nourishing at the same time. Add this recipe to your regular rotation, and you’ll always have a better-for-you option when the sweet craving hits—or when you just want to turn two ripe bananas into something delicious.

Ingredients

  • 2 large ripe bananas (~280 g peeled)

  • 1 cup (90 g) rolled oats

  • 1/3 cup (30 g) oat flour (or grind your own from rolled oats)

  • 1 tsp. baking powder (optional, for extra fluffiness)

  • 30 g chopped walnuts (optional)

  • 25 g dark chocolate chips (optional)

 

Directions

  1. Preheat your oven to 350°F (180°C).
  2. Prepare a mini loaf tin by lightly greasing it and lining with parchment paper to make removal easy.
  3. If using homemade oat flour, grind your rolled oats in a blender or coffee grinder until finely ground.
  4. In a large mixing bowl, mash the ripe bananas thoroughly until smooth and puréed.
  5. Add the rolled oats, oat flour, and baking powder (if using) to the mashed bananas. Mix until just combined—avoid overmixing.
  6. Spoon the batter into your prepared mini loaf tin and smooth the tops with the back of a spoon or teaspoon.
  7. If desired, top each bar with chopped walnuts and dark chocolate chips for an extra crunch and rich, chocolatey flavor.
  8. Bake in the preheated oven for about 30 minutes, or until a toothpick inserted in the center comes out clean.
  9. Let the bars cool in the tin for a few minutes, then transfer them to a wire rack to cool completely before serving.

 

Prep Time: 15 minutes
Baking Time: 30 minutes
Servings: 7 bars

 

Nutritional Information (Per Serving)

  • Energy: 152 calories

  • Protein: 4.26 g

  • Fat: 5.63 g

  • Carbohydrates: 23.06 g

  • Fiber: 3.5 g

Storage & Recommendations

  • Store in an airtight container at room temperature for up to 2 days.

  • Refrigerate for up to 1 week or freeze for up to 3 months in a sealed bag or container.

  • For a dessert twist, warm slightly and drizzle with caramel or coconut cream.

Dietary Notes
This recipe is naturally gluten-free (when using certified gluten-free oats) and vegan, making it suitable for a variety of dietary needs.

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

Walnut Stuffed Chocolate Dates

Walnut Stuffed Chocolate Dates

May 7, 2025

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Walnut Stuffed Chocolate Dates

There’s something magical about recipes that require just a few ingredients but still manage to feel luxurious. This is one of those gems. If you’ve ever craved something sweet but didn’t want to sabotage your energy levels or overload on processed sugar, let me introduce you to your new best friend: Walnut Stuffed Chocolate Dates. This recipe is a total win, easy to prep, no baking required, and packed with real-food goodness. You’ll only need three whole ingredients to pull it off, and trust me, they work together like a dream.

These bites are chewy, crunchy, chocolatey, and just rich enough to feel indulgent, without any of the guilt. Whether you’re hosting friends, prepping a lunchbox treat, or simply need something satisfying after dinner, this is the kind of snack that feels both wholesome and a little bit fancy. They’re vegan, gluten-free, and completely refined-sugar-free, but you’d never guess by the taste. And the best part? You can keep a stash in the fridge or freezer so you’re always just a few seconds away from a nourishing, feel-good treat.

Let’s talk about dates, the true star of this recipe. Dates are often called “nature’s caramel,” and it’s not hard to see why, they’re sweet, sticky, and deeply satisfying. But beyond their flavor, dates are actually a powerhouse of nutrition. They’re high in fiber, which helps support digestion and regulate blood sugar. They also provide a decent dose of potassium, magnesium, and natural antioxidants, all of which support heart health, muscle function, and cell protection. Unlike refined sugars that spike and crash your energy, dates offer a slow, steady source of natural sweetness that fuels your body rather than drains it. Including dates in your regular diet is a simple way to add more whole-food sweetness and essential nutrients, especially if you’re trying to reduce processed sugar without sacrificing flavor.

Ingredients

  • 16 soft dates (135 g), such as Deglet Noor or Medjool, pitted

  • 16 walnut halves (50 g)

  • 60 g dark chocolate

Directions

  1. Start by removing the pits from your soft dates, if not already pitted. Gently make a slit down one side of each date and pull out the pit.
  2. Place one walnut half inside each pitted date, pressing it slightly so the walnut nestles nicely into the fruit.
  3. Arrange the walnut-filled dates on a tray or plate, these are now ready for the chocolate!
  4. Melt the dark chocolate using either a double boiler or the microwave. If using a microwave, heat in short bursts and stir frequently to avoid burning.
  5. Once melted, let the chocolate cool slightly so it thickens, this helps with coating and gives a better texture.
  6. Using a small spoon (about ¼ teaspoon works great), drizzle the melted chocolate generously over each stuffed date, making sure to cover the top well.
  7. Transfer the tray to the fridge and let the chocolate set for at least 30 minutes, or until fully firm.
  8. Once set, enjoy these bites cold from the fridge, or let them soften slightly at room temperature for a softer, caramel-like texture.

Prep Time: 20 minutes
Chilling Time: 30 minutes
Servings: 16 stuffed dates

Nutritional Information
Per 1 stuffed date:

  • Energy: 67 calories

  • Protein: 1 g

  • Fat: 3.67 g

  • Carbohydrates: 8.48 g

  • Fiber: 1.3 g

Storage

  • Store in the refrigerator for up to 1 week.

  • Freeze for up to 3 months in a sealed container or freezer bag.

  • Great for meal prep — feel free to double or triple the batch!

Recommendations

  • For an extra flavor twist, sprinkle a tiny pinch of sea salt or ground cinnamon into the melted chocolate before drizzling.

  • These are perfect for lunchboxes, post-workout snacks, or afternoon cravings.

  • This recipe is naturally vegan and gluten-free.

Yellow Split Pea Flatbread

Yellow Split Pea Flatbread

Apr 29, 2025

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Yellow Split Pea Flatbread

You know how some ingredients just kind of sit quietly in your pantry, never really getting the spotlight they deserve? That’s exactly how I’ve always felt about yellow split peas. We know them as the base for comforting dals and hearty soups—but beyond that? They don’t often get invited to anything exciting. Until now.

Lately, I’ve been experimenting with ways to move away from grain-based flours, especially when I want something that feels light but still filling, rich in nutrients, and kind to my digestion. I’d already fallen in love with red lentils for making flatbreads, but I kept wondering: what if yellow split peas could do the same… or maybe even better?

So I soaked a cup of them overnight, blended them up with a little water, added some spices, and poured the golden batter into a skillet—just to see. What came out was a soft, rustic flatbread with a mild, earthy flavor that pairs beautifully with veggies, herbs, or even just a drizzle of olive oil. I was hooked.

Not only did this little experiment turn out delicious, but it also felt like such a fresh way to eat something familiar. These peas are packed with plant-based protein and fiber, plus they’re naturally gluten-free and more neutral in flavor than red lentils, which makes them incredibly versatile. I added some sautéed vegetables—zucchini, carrots, spinach—whatever I had on hand—and the whole thing became a satisfying meal that felt as nourishing as it was easy.

If you’re looking for a new way to build gluten-free meals that don’t rely on grains, I can’t recommend this yellow split pea flatbread enough. It’s simple, customizable, full of good stuff, and such a fun twist on a humble ingredient that often goes unnoticed.

Ingredients

  • 1 cup (180 g) dry yellow split peas

  • 1 cup coconut milk

  • ½ cup water (added gradually as needed)

  • 90 g finely shredded carrot

  • 25 g finely shredded pepper

  • 45 g finely shredded cabbage

  • 20 g finely chopped green onion

  • 2 tbsp. olive oil

  • ½ tsp. baking powder

  • ½ tsp. salt

  • ½ tsp. dried oregano (optional but adds great flavor)

Directions

  1. Rinse the yellow split peas thoroughly, then soak them overnight in plenty of water—ideally in the fridge.
  2. The next day, drain and rinse them well. Make sure no water remains.
  3. Add the soaked peas and coconut milk to a mixing bowl or blender. Blend until partially smooth.
  4. Gradually add water as needed while blending. You’re looking for a smooth, creamy consistency—not too thick, not too runny.
  5. Stir in the shredded carrot, pepper, cabbage, and green onion.
  6. Add olive oil, baking powder, salt, and oregano. Mix everything together until evenly combined.
  7. Preheat a non-stick pan over low-medium heat and lightly brush it with oil.
  8. Scoop about ⅓ cup of the batter into the pan and gently spread it into a flat, round shape.
  9. Let it cook for about 2–3 minutes or until the edges look dry and set.
  10. Flip and cook for another 2 minutes or so, until both sides are golden and cooked through.
  11. Repeat with the remaining batter. Serve warm with your favorite toppings or fillings.

Prep Time: 20 minutes (plus overnight soaking)
Cooking Time: 45 minutes
Servings: Makes about 10 flatbreads

Nutritional Information (Per 1 flatbread)

  • Energy: 150 calories

  • Protein: 5.06 g

  • Fat: 8.67 g

  • Carbohydrates: 14.56 g

  • Fiber: 5.6 g

Storage

  • Store in the refrigerator for up to 5 days.

  • To freeze, place parchment paper between each flatbread, then store in a zip-top freezer bag for up to 2 months.

  • Reheat on a skillet or in the oven before serving.

Notes & Recommendations

  • This recipe is 100% gluten-free, dairy-free, and vegan.

  • You can customize these flatbreads with your favorite veggies or herbs—try parsley, basil, or even finely chopped spinach for a twist.

  • They’re perfect for using up leftovers or transforming into wraps, mini pizzas, or savory snacks.