Homemade Bounties

Homemade Bounties

Aug 18, 2024

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Homemade Bounties

Satisfy your sweet cravings guilt-free with our homemade bounty bars, a beloved on-the-go treat that brings together the rich flavors of coconut and chocolate in a way that’s both healthy and indulgent.

In this recipe, we unveil a simple and wholesome alternative to store-bought bounty bars, using only nutritious ingredients. Say goodbye to the refined sugars and preservatives often found in commercial versions, and welcome a healthier option made with coconut oil, white raw honey, and finely shredded coconut. Coconut oil, known for its healthy fats, supports heart health and provides a quick source of energy. Meanwhile, raw honey offers a natural sweetness packed with antioxidants and enzymes that promote overall well-being.

These homemade bounties are not just a treat for your taste buds but also a nourishing snack that you can feel good about eating. The combination of coconut and dark chocolate creates a delicious contrast between the sweet, creamy coconut filling and the rich, slightly bitter chocolate coating. Plus, the dark chocolate used in this recipe is rich in antioxidants, known to support heart health and improve brain function.

 Making these bars at home allows you to control the ingredients, ensuring they are fresh, natural, and free from artificial additives. They are also incredibly versatil, you can customize them with different coatings like nuts or dried fruits to suit your preferences. Whether you’re looking for a snack to enjoy during your coffee break or a sweet treat to satisfy your dessert cravings, these homemade bounties are the perfect choice.

Let’s dive into the recipe and create a batch of these delightful, healthy treats!

Ingredients

  • 1 ½ cups shredded coconut (150 g)
  • ¼ cup coconut oil + 1 tsp. for melting the chocolate
  • ⅓ cup white raw honey (or maple syrup, or agave syrup)
  • ½ cup dark chocolate chips

Directions

  1. Combine shredded coconut, ¼ cup coconut oil, and white raw honey in a bowl. Refrigerate for 30 minutes.
  2. Use rectangular chocolate molds to shape the coconut mixture into bars resembling commercial bounty bars. Fill the rectangles with the coconut mixture, using the back of a spoon to flatten the top, and freeze for 30 minutes.
  3. Melt chocolate chips and coconut oil.
  4. Dip each coconut rectangle into the melted chocolate until well coated, using a fork or dipping tool to ensure even coverage.
  5. Drizzle more chocolate on top to recreate the typical bounty design.
  6. Transfer the tray to the fridge for another 30 minutes to allow the chocolate to set.
  7. Once set, your homemade bounty bars are ready to be enjoyed!

Nutritional Information (Per Serving)

  • Calories: 237
  • Protein: 1.52 g
  • Fat: 18.9 g
  • Carbohydrates: 18.79 g
  • Fiber: 3.1 g

Serving Information

  • Servings: 10
  • Prep Time: 30 minutes
  • Cooling Time: 2 times 30 minutes in the fridge

    Storage & Tips

    • Storage: Store your bounties in an airtight container in the fridge for up to one week or in the freezer for up to one month.
    • Tip: You can experiment with different coatings like nuts or dried fruits, according to your preferences.
    Beans Salad

    Beans Salad

    Aug 17, 2024

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    Beans Salad

    Welcome back to another delightful and nutritious recipe that will not only satisfy your taste buds but also fuel your body with essential nutrients. Today, we’re diving into the world of legumes with our Protein-Packed Beans Salad. This salad is a vibrant medley of colors, flavors, and textures, featuring the best of the Mediterranean diet.

    Legumes, particularly beans, chickpeas, and lentils, are the stars of this dish. These tiny powerhouses are packed with plant-based protein, fiber, and an array of vitamins and minerals. Incorporating legumes into your regular diet can significantly boost your health. They are excellent for maintaining a healthy heart, supporting digestive health, and keeping your blood sugar levels stable. Plus, they are incredibly versatile and can be a great substitute for meat, especially if you’re looking to add more plant-based meals to your diet.

    This Beans Salad is not just a side dish; it’s a complete meal. Whether you’re looking to improve your diet, boost your energy, or simply enjoy a fresh and tasty meal, this salad has got you covered. And the best part? It’s so easy to make!

    Let’s get started.

    Ingredients

    For the Salad:

    • 1 cup cooked chickpeas
    • 1 cup cooked green lentils
    • 1 cup cooked red beans
    • 190 g fresh tomato
    • 150 g red and/or green pepper
    • 150 g cucumber
    • 120 g fresh apple
    • 30 g green onion
    • 50 g parsley
    • 1 medium-sized avocado

    For the Vinaigrette:

    • 4 tbsp. olive oil
    • Juice of one lemon
    • 4 tbsp. apple cider vinegar
    • 1 tsp. salt
    • Black pepper to taste

    Directions

    1. Clean and chop the tomato, cucumber, red or green pepper, apple, onion, and parsley into small pieces.
    2. If not using canned legumes, cook your choice of legumes (beans, lentils, chickpeas) according to package instructions. Drain and rinse if using canned legumes.
    3. In a large mixing bowl, combine the cooked legumes and chopped vegetables.
    4. In a separate bowl, prepare the vinaigrette by mixing olive oil, lemon juice, apple cider vinegar, salt, and black pepper. Stir well to combine.
    5. Pour the vinaigrette over the mixed legumes and vegetables. Stir gently to ensure even distribution of the dressing.
    6. Transfer the salad to a serving plate or bowl.
    7. Slice the avocado and garnish the salad with the avocado slices.
    8. Serve and enjoy your fresh and healthy Protein-Packed Beans Salad!

    Nutritional Information (Per Serving)

    • Calories: 194
    • Protein: 7.18 g
    • Fat: 9.2 g
    • Carbohydrates: 22.55 g
    • Fiber: 7.1 g

    Serving Information

    • Servings: 8
    • Prep Time: 30 minutes

      Storage & Tips

      • Storage: Store leftover salad in an airtight container in the fridge. It’s best to consume it within 2-3 days for optimal freshness.
      • Tip: Add fresh avocado slices last minute when serving fresh or leftover portions to maintain their creamy texture and vibrant color.
      Tuna Salad

      Tuna Salad

      Aug 17, 2024

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      Tuna Salad

       

      This Moroccan-inspired Tuna and Tomato Salad is a refreshing and nutritious dish that requires minimal effort and ingredients. Perfect for a quick lunch or a light dinner, this salad combines the vibrant flavors of ripe tomatoes, crunchy onions, and the rich, savory taste of tuna. It’s a simple, budget-friendly dish that packs a punch when it comes to nutrition and taste.

      Tuna is an excellent source of lean protein, making it a great choice for maintaining muscle mass and keeping you full longer. It’s also rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation in the body. Paired with the natural sweetness of tomatoes and the sharpness of onions, this salad offers a balanced and satisfying flavor profile. The drizzle of olive oil and lemon juice not only enhances the taste but also adds healthy fats and vitamin C, making this dish not only delicious but also incredibly good for you.

      Whether you’re looking for a quick meal or something to impress at a gathering, this Moroccan Tuna Salad is a go-to recipe that’s sure to become a family favorite. It’s versatile, nutritious, and bursting with Mediterranean flavors that are both satisfying and good for your health.

      Let’s get started on making this vibrant salad!

      Ingredients

      • 400 g ripe tomatoes
      • 70 g onion (white or red)
      • 30 g chili green or red pepper (or sweet pepper)
      • 120 g drained canned tuna (1 can)
      • 2 tbsp. olive oil
      • Juice of half a lemon
      • ½ tsp. salt
      • Black pepper to taste

      Directions

      1. Dice tomatoes, chop onion and chili pepper, and drain the canned tuna.
      2. Combine tomatoes, onion, pepper, and tuna in a bowl.
      3. Drizzle with olive oil, lemon juice, and season with salt and pepper.
      4. Toss gently to combine and refrigerate for 10 minutes.
      5. Serve chilled and enjoy with fresh bread.

      Nutritional Information

      Per 1 Serving:

      • Energy: 149 calories
      • Protein: 9.74 g
      • Fat: 9.7 g
      • Carbohydrates: 7.5 g
      • Fiber: 1.6 g

      Notes

      • Store the leftover salad for 1 day in the fridge.
      • Red onion is best suited for this salad.

      Prep Time and Servings

      • Prep Time: 20 minutes
      • Servings: 3 servings

      Storage and Recommendations

      • Storage: Store any leftover salad in an airtight container in the refrigerator for up to 1 day.
      • Recommendations: Serve this salad with fresh, crusty bread for a complete meal, or pair it with a light soup for a more substantial dinner.
      Spicy Almonds

      Spicy Almonds

      Aug 17, 2024

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      Spicy Almonds

      Get ready to be amazed by the flavors of these Spicy Turmeric Roasted Almonds—a wholesome snack that’s as delicious as it is nutritious. Almonds are already a powerhouse of nutrients, providing a good dose of healthy fats, protein, and fiber. But when you combine them with the anti-inflammatory properties of turmeric and ginger, you’re elevating this snack to a whole new level of health benefits.

      Almonds are an excellent source of vitamin E, magnesium, and antioxidants, all of which contribute to heart health, skin health, and overall well-being. By soaking the almonds before roasting, you help enhance their digestibility and increase nutrient absorption. The addition of turmeric and ginger not only adds a warm, spicy flavor but also packs these almonds with powerful anti-inflammatory and antioxidant properties. Turmeric, especially when paired with black pepper, boosts your body’s ability to absorb curcumin, the active compound in turmeric, which is known for its anti-inflammatory effects. Coconut oil, used in this recipe, is another healthy fat that helps support metabolism and provides a subtle richness to the almonds.

      These roasted almonds are the perfect snack to keep on hand when you need something crunchy, flavorful, and good for you. They’re easy to make and can be stored for days, making them an excellent choice for meal prep or just a healthy treat to enjoy throughout the week.

      Let’s dive into the recipe!

      Ingredients

      • 1 cup of raw almonds (85 g)
      • 6 g fresh ginger
      • 4 g fresh turmeric
      • 1 tbsp. coconut oil
      • ½ tsp. Himalayan salt
      • Pinch of chili powder
      • Black pepper (to activate curcumin)
      • 1 tbsp. maple syrup (used as a glue)

      Directions

      1. Soak almonds for 24 hours before coating and roasting.
      2. Preheat oven to 350°F (175°C) and prepare a baking sheet.
      3. Grate fresh ginger and fresh turmeric. Mix with coconut oil, salt, chili powder, black pepper, and maple syrup.
      4. Toss soaked almonds in the spice mixture until evenly coated.
      5. Spread coated almonds on the baking sheet and roast for 25-35 minutes until golden brown and fragrant.
      6. Let cool completely before storing in an airtight container.

      Nutritional Information

      Per 1 Serving (1 oz; 30 g):

      • Energy: 225 calories
      • Protein: 6.12 g
      • Fat: 18.73 g
      • Carbohydrates: 11.47 g
      • Fiber: 3.8 g

      Notes

      • Coconut oil, turmeric, and ginger are known to have anti-inflammatory properties.
      • These crunchy and flavorful almonds can help combat inflammation and promote overall well-being.

      Prep Time and Servings

      • Prep Time: 20 minutes (plus 24 hours soaking time)
      • Baking Time: 35 minutes
      • Servings: 3 servings

      Storage and Recommendations

      • Storage: Store these roasted almonds in an airtight container for up to one week.
      • Recommendations: Enjoy these almonds as a snack on their own, or sprinkle them over salads or yogurt for an added crunch and flavor boost.
      Dipping Sauces

      Dipping Sauces

      Aug 17, 2024

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      Dipping Sauces

      Indulge in the rich flavors of these thick, creamy, and outrageously tasty dipping sauces, offering a delightful alternative to store-bought mayonnaise. While mayonnaise is a common condiment found in many kitchens, store-bought versions often contain unhealthy fats, artificial additives, and preservatives that can detract from an otherwise nutritious meal. Making your own sauces at home allows you to control the ingredients, ensuring that what you’re eating is as wholesome as possible.

      Store-bought mayonnaise is typically made with refined oils, which can be high in omega-6 fatty acids. While omega-6s are essential in small amounts, an excess in the diet can contribute to inflammation and other health issues. Additionally, many commercial mayonnaises contain sugar, artificial flavors, and stabilizers, which are best avoided if you’re striving for a healthier diet.

      By preparing your own dipping sauces using fresh, nutrient-dense ingredients, you not only enhance the flavor of your meals but also provide your body with essential vitamins, minerals, and healthy fats. Ingredients like avocado, tahini, and olive oil are packed with monounsaturated fats, which are heart-healthy and help to lower bad cholesterol levels. Fresh herbs and garlic add antioxidants and anti-inflammatory properties, boosting your overall health with every bite.

      These homemade sauces are versatile and can be used as dips or dressings for a variety of dishes, from salads to sandwiches and BBQ meats. Say goodbye to unhealthy fats and artificial additives, and embrace the goodness of homemade, flavorful sauces that nourish your body and satisfy your taste buds.

      Let’s get started on making thes wholesome and delicious dipping sauces or mayonnaise alternatives!

      Ingredients

      Avocado Dip Sauce:

      • 200 g avocado flesh
      • 4 fresh coriander stems
      • 1 garlic clove
      • 1 tbsp. olive oil
      • 2 tbsp. lemon juice
      • ½ tsp. dried onion
      • ½ tsp. dried garlic
      • 2 to 3 tbsp. water (to adjust the thickness)
      • Salt & black pepper to taste

      Tahini Dip Sauce:

      • ⅓ cup tahini
      • ½ cup hot water
      • 1 garlic clove
      • 1 tbsp. olive oil
      • 1 tbsp. white vinegar
      • Juice of half a lemon
      • Salt and black pepper to taste

      Peanut Butter Dip Sauce:

      • ⅓ cup unsweetened peanut butter
      • 2 tbsp. sesame oil
      • 2 tbsp. soy sauce
      • 2 tbsp. maple syrup
      • 1 tbsp. sriracha sauce
      • 1 garlic clove
      • Salt and black pepper to taste

      Feta Cheese Dip Sauce:

      • 100 g feta cheese
      • ½ cup plain yogurt
      • 1 tbsp. olive oil
      • 2 tbsp. lemon juice
      • 4 fresh coriander stems
      • 4 fresh dill stems
      • Black pepper to taste

      Directions

      1. Avocado Dip Sauce: Blend avocado, fresh coriander, garlic, olive oil, lemon juice, salt, pepper, dried onion, and dried garlic with water until smooth and creamy.
      2. Tahini Dip Sauce: Whisk tahini, hot water, garlic, olive oil, vinegar, lemon juice, salt, and pepper until you get a creamy and thick consistency.
      3. Peanut Butter Dip Sauce: Mix peanut butter, sesame oil, soy sauce, maple syrup, lemon juice, Tabasco sauce, garlic, salt, and pepper until you get a creamy and fragrant texture.
      4. Feta Cheese Dip Sauce: Blend feta cheese, yogurt, olive oil, lemon juice, coriander, dill, salt, and pepper until creamy and rich.
      5. Serve each sauce with your favorite dishes for a delicious and healthy dipping experience.

      Nutritional Information

      • Due to the variety of ingredients in the four different sauces, specific nutritional information is not provided. You can calculate the nutritional information for each sauce based on the ingredients used.

      Notes:

      • We can’t provide the nutritional info for all 4 dipping sauces. You can do it for each one if you desire.
      • Store avocado sauce for up to 2 days in the fridge. The other 3 can be stored for up to 1 week.

      Prep Time and Servings

      • Prep Time: 30 to 40 minutes
      • Servings: Multiple servings

      Storage and Recommendations

      • Storage: Store the avocado dip in an airtight container in the refrigerator for up to 2 days. The tahini, peanut butter, and feta cheese dips can be stored in the refrigerator for up to 1 week.
      • Recommendations: These sauces are perfect for dipping fresh vegetables, drizzling over salads, or adding a burst of flavor to grilled meats and sandwiches.