Rustic Seeds & Oatmeal Bread

Rustic Seeds & Oatmeal Bread

Oct 18, 2024

Watch

Rustic Seeds & Oatmeal Bread

If you miss the hearty texture of rustic multigrain bread but need to follow a gluten-free lifestyle, this recipe is just what you need. Instead of relying on traditional flours, it uses wholesome rolled oats and a variety of nutrient-rich seeds like sunflower, flax, chia, and pumpkin. These ingredients come together to provide not only a lovely texture but also a nutritional powerhouse.

Oats are an excellent source of dietary fiber, particularly beta-glucan, known for its role in regulating blood sugar levels and improving heart health. When combined with seeds rich in healthy fats, vitamins, and minerals, this bread supports digestion, offers long-lasting energy, and promotes overall well-being. The combination of these seeds also contributes to heart health due to their omega-3 fatty acids, making this bread a nourishing addition to any meal.

Why should oats be part of your regular diet? Oats are packed with essential nutrients such as manganese, phosphorus, and magnesium, which are vital for maintaining bone health and metabolic function. Their high fiber content can help improve digestion and keep you full for longer, making them a great option for managing hunger and supporting a balanced diet.

Whether you pair this bread with your favorite cheese, butter, spread, or topping, it’s a versatile choice for any meal, providing both taste and health benefits.

Ingredients:

  • 1 cup (90 g) rolled oats
  • 2 tbsp (16 g) sunflower seeds
  • 2 tbsp (18 g) pumpkin seeds
  • 2 tbsp (12 g) flaxseeds
  • 2 tbsp (18 g) chia seeds
  • 2 tbsp (16 g) sesame seeds
  • ½ tsp salt
  • 1 tbsp (8 g) instant yeast
  • 1 tsp honey
  • 1 ¼ cups (315 ml) lukewarm water
  • 1 tbsp psyllium husk
  • 1 ¼ cups (115 g) oat flour

Directions:

  1. In a large mixing bowl, combine rolled oats, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds, sesame seeds, salt, instant yeast, and honey. Pour in lukewarm water and stir until everything is well mixed.
  2. Cover the bowl and let the mixture proof for 1 hour. The oats and seeds will absorb the liquid, becoming soft and sticky.
  3. Once proofed, add the psyllium husk and gradually incorporate the oat flour, stirring gently until the ingredients are fully combined.
  4. When the dough begins to form, use your hands to shape it into a smooth, sticky ball.
  5. Sprinkle oat flour onto a baking pan and place the dough ball on it. Dust the dough with more oat flour to help shape it further.
  6. Cover the dough with a kitchen towel and let it proof for 30 to 45 minutes. It will rise slightly.
  7. Preheat your oven to 350°F (180°C). Bake the bread for 45 minutes, or until it turns golden brown and has a crispy crust.
  8. Once baked, transfer the bread to a cooling rack and let it cool completely before slicing.

Prep Time: 20 minutes
Proofing Time: 1 hour 45 minutes
Baking Time: 45 minutes
Servings: 10 slices

Nutritional Information (Per Slice):

  • Energy: 128 calories
  • Protein: 5.21 g
  • Fat: 5.21 g
  • Carbohydrates: 16.31 g
  • Fiber: 3.7 g

Storage:

  • Store the bread in an airtight container at room temperature for up to 3 days.
  • If refrigerated, it will last up to 1 week.
  • For longer storage, freeze individual slices for up to 3 months.
  • To enjoy a crispy texture, reheat slices in a toaster.

Special Notes:

  • This recipe is gluten-free and vegan-friendly. Perfect for those looking for a healthy bread alternative without compromising on flavor. ​
Chickpea Energy Bars

Chickpea Energy Bars

Oct 13, 2024

Watch

Chickpea Energy Bars

If you’re on the lookout for a snack that’s both nutritious and easy to make, these Chickpea Energy Bars are an excellent option! Whether you need a quick post-workout snack or a tasty energy boost throughout your day, these bars will hit the spot. Combining roasted chickpeas, almond chunks, creamy peanut butter, and a hint of maple syrup, they offer a delicious blend of flavors and textures.

Chickpeas, the star of this recipe, are not only high in protein but are also rich in fiber, vitamins, and minerals. They’re an excellent plant-based protein source, ideal for anyone looking to maintain balanced energy levels and support muscle repair.

Including chickpeas in your diet can also help with digestion, thanks to their high fiber content, and can assist in maintaining stable blood sugar levels. Plus, they provide a good dose of iron, making them a great ingredient for those focused on boosting their iron intake.

Why should chickpeas be part of your regular diet? Chickpeas are a nutrient powerhouse. They support heart health by reducing bad cholesterol levels, offer sustained energy due to their low glycemic index, and promote gut health with their fiber content. Including them regularly can contribute to a healthy, balanced diet and offer long-term health benefits.

Ingredients

  • 1 cup (180 g) raw chickpeas (soaked overnight or used raw)
  • ½ cup (75 g) roasted almonds or your nut of choice
  • ⅛ tsp. salt
  • ⅛ tsp. cardamom powder
  • ⅛ tsp. cinnamon powder
  • ⅓ cup (80 g) peanut butter or your nut butter of choice
  • 6 tbsp. maple syrup or honey

Directions

  1. Preheat the oven to 330°F (165°C) and line a baking tray with parchment paper.
  2. Use raw or soaked chickpeas. If soaked, rinse, strain, and pat dry.
  3. Spread chickpeas on the tray and roast for 60-75 minutes, stirring occasionally. Let cool completely.
  4. Blend the cooled chickpeas into a fine flour using a coffee grinder or food processor.
  5. Chop the roasted almonds into small chunks and set aside.
  6. In a bowl, mix chickpea flour, chopped almonds, salt, cardamom, and cinnamon.
  7. Add peanut butter and maple syrup to the dry ingredients, mixing until smooth and sticky.
  8. Press the mixture into a parchment-lined 22 cm x 12 cm container, smoothing the surface.
  9. Refrigerate for at least 3 hours, then cut into bars and enjoy!

Prep Time:
20 minutes

Cooking Time:
60 minutes for roasting

Chilling Time:
At least 3 hours in the fridge

Servings:
Makes 10 bars

Nutritional Information (per serving)

  • Energy: 191 calories
  • Protein: 7.1 g
  • Fat: 8.95 g
  • Carbohydrates: 22.28 g
  • Fiber: 3.6 g

Storage:

  • Store the chickpea bars in an airtight container in the fridge for up to one week.
  • For longer storage, freeze them for up to 3 months and thaw as needed.
  • Perfect as a post-workout snack or a quick energy boost throughout the day.
Easy Pumpkin Soup

Easy Pumpkin Soup

Sep 21, 2024

Watch

Easy Pumpkin Soup

As the cool winds of autumn begin to whisper and pumpkins take their rightful place at the heart of the season, there’s nothing more comforting than a warm, velvety bowl of pumpkin soup. This simple yet nourishing recipe transforms the humble pumpkin into a rich, flavorful dish that embodies everything cozy and wholesome about fall.

Roasting the pumpkin enhances its natural sweetness, unlocking layers of flavor that pair beautifully with the subtle warmth of ginger, the earthiness of roasted red pepper, and the creamy richness of coconut milk. It’s the kind of dish you’ll find yourself craving as the days get shorter and the temperatures drop.

Pumpkin is more than just a fall favorite for decorating doorsteps or making pies—it’s a nutritional powerhouse that deserves a regular spot on your table. It’s packed with beta-carotene, a powerful antioxidant that your body converts into vitamin A, supporting vision health, immune function, and skin vitality. With its high fiber content, pumpkin also aids digestion and helps to keep you feeling full longer, making it an ideal choice for those looking to manage their weight. Additionally, the low-calorie nature of pumpkin allows you to indulge in generous servings without guilt, while its potassium content supports heart health and helps balance fluids in the body. Incorporating pumpkin into your diet isn’t just delicious; it’s an easy way to give your body a natural boost of vital nutrients.

This recipe’s combination of roasted pumpkin, garlic, and bell peppers not only adds flavor complexity but also brings together a range of health benefits, from anti-inflammatory properties to immune support. The inclusion of coconut milk offers a dairy-free alternative that enhances the soup’s creaminess while adding healthy fats to promote brain and heart health. With all these ingredients working together, this soup is a bowl of wellness as much as it is comfort, making it a go-to meal for any time of year, especially when you need something easy, delicious, and packed with nutrients.

 

Ingredients

  • For the soup:

    • 600 g pumpkin
    • 160 g bell pepper
    • 100 g medium onion
    • ½ bulb of garlic (or 5 cloves)
    • 2 tbsp. olive oil, for brushing
    • Salt and pepper, to taste
    • 8 g fresh ginger
    • 1 cup coconut milk
    • 1 cup chicken broth

  • For the garnish (optional):

    • 2 tbsp. coconut milk or olive oil
    • 15 g roasted sliced almonds

Directions

  1. Preheat your oven to 385°F (195°C).
  2. Peel the pumpkin and cut into large chunks.
  3. Cut the bell pepper into large chunks.
  4. Quarter the onion and slice the bulb of garlic in half, using only one half.
  5. Brush the pumpkin, bell pepper, onion, and garlic with olive oil and arrange them on a baking tray lined with parchment paper.
  6. Season the vegetables with salt and pepper.
  7. Roast in the preheated oven for 45 minutes, or until the vegetables are soft and have a golden color.
  8. Once roasted, transfer the vegetables to a blender.
  9. Add the fresh ginger for a zesty kick and blend until smooth.
  10. Transfer the puree to a saucepan, pour in the coconut milk and chicken broth, and heat over low-medium heat for about 5 minutes, allowing the flavors to meld.
  11. Taste and adjust the seasoning with more salt and pepper as needed.
  12. Serve the soup hot, garnished with a drizzle of coconut milk or olive oil and a sprinkle of roasted almonds.

Prep Time, Baking Information, and Servings

  • Prep time: 20 minutes
  • Baking time: 45 minutes
  • Servings: 6

Nutritional Information

  • Per Serving:
    • Energy: 177 calories
    • Protein: 2.84 g
    • Fat: 14.32 g
    • Carbohydrates: 12.71 g
    • Fiber: 2.2 g

Storage and Particular Recommendations

  • Store the soup in an airtight container in the fridge for up to 5 days.
  • For longer storage, freeze in portioned containers for up to 3 months.
  • Roasted almonds or a drizzle of coconut milk or olive oil adds a nice texture contrast when serving.
Seed Crunchy Bars

Seed Crunchy Bars

Sep 12, 2024

Watch

Seed Crunchy Bars

These seed crunchy bars are a nutrient-dense, energy-packed snack designed to give your body a healthy and satisfying boost. If you’re seeking a wholesome, homemade alternative to store-bought bars, these crunchy treats are the perfect solution. Made from a blend of powerhouse seeds—pumpkin, sunflower, sesame, chia, and flax—each bite delivers a rich combination of essential vitamins, minerals, and healthy fats. Whether you’re grabbing one as a quick snack between meals, enjoying it post-workout, or packing it into your child’s lunchbox, these bars are easy to make, incredibly versatile, and full of health benefits.

The true stars of these bars are the seeds, each chosen for its ability to support energy levels, improve digestion, and boost your mood. Seeds are excellent sources of iron, zinc, magnesium, and omega-3 fatty acids—key nutrients that help improve blood health, support cognitive function, and enhance mood. By incorporating these bars into your diet, you can naturally elevate your energy levels and combat fatigue while also nourishing your body with important nutrients. Whether you’re looking to boost your iron intake, improve heart health, or just add more wholesome ingredients to your diet, these seed bars have you covered.

Let’s take a closer look at the benefits of each seed in this recipe:

  • Pumpkin Seeds: Rich in iron, zinc, and magnesium, pumpkin seeds are a powerhouse of minerals that support healthy energy levels, immune function, and muscle recovery. They also contain plant-based omega-3 fatty acids, which contribute to brain health and help reduce inflammation in the body.

  • Sunflower Seeds: Sunflower seeds are packed with vitamin E, an antioxidant that supports skin health and boosts the immune system. They also contain selenium and magnesium, which help regulate mood and reduce the effects of stress on the body.

  • Sesame Seeds: Sesame seeds provide a good dose of calcium, copper, and iron, making them a great addition for those looking to boost bone health and improve oxygen transport in the body. The high copper content helps support collagen production, which is essential for joint and skin health.

  • Chia Seeds: Chia seeds are known for their high omega-3 fatty acid content, which supports heart health and reduces inflammation. They also provide fiber and protein, which help regulate digestion and keep you feeling full for longer periods of time.

  • Flax Seeds: Flax seeds are rich in lignans, antioxidants, and plant-based omega-3s. They support heart health, improve digestion, and have been shown to help regulate cholesterol levels. The high fiber content of flax seeds also promotes a healthy gut.

With a touch of maple syrup to bind these super seeds together, the result is a crunchy, satisfying bar that’s not only nutritious but delicious. Whether you’re aiming to boost your iron intake, enhance your mood, or simply enjoy a nutritious snack, these seed bars offer a convenient and tasty solution.

Ingredients

  • ¼ cup (35 g) pumpkin seeds
  • ¼ cup (35 g) sunflower seeds
  • ¼ cup (30 g) sesame seeds
  • 2 tbsp (20 g) chia seeds
  • 2 tbsp (20 g) flax seeds
  • ⅛ tsp kosher salt (optional)
  • 2 tbsp maple syrup

Directions

  1. Brush your mini cake or mini loaf cups with oil and line them with parchment paper. This will prevent sticking and make it easier to remove the bars after baking.
  2. In a large mixing bowl, add the pumpkin seeds, sunflower seeds, sesame seeds, chia seeds, flax seeds, and a pinch of kosher salt.
  3. Add maple syrup and stir the ingredients thoroughly, making sure that each seed is evenly coated with the maple syrup.
  4. Spoon equal portions of the seed mixture into cups and use the back of a spoon to flatten the surface by pressing gently over the mixture. This will help the bars hold their shape as they bake.
  5. Bake at 350°F (180°C) for 20–25 minutes, or until the bars are golden brown and crunchy.
  6. Once baked, remove the cups from the oven and allow the bars to cool completely before attempting to remove them. This cooling time is crucial to ensure the bars hold together.
  7. Once cooled, gently lift the bars out using the parchment paper. Enjoy your lightly sweet, crunchy seed bars!

Prep Time and Baking Information

  • 6 Bars
  • 10 minutes prep
  • 20 to 25 minutes baking

Nutritional Information (per bar)

  • Energy: 147 calories
  • Protein: 5.03 g
  • Fat: 10.78 g
  • Carbohydrates: 9.8 g
  • Fiber: 3.5 g

    Storage

    • Store these seed bars in an airtight container at room temperature for up to a week.
    • These bars can also be frozen for up to 3 months.

    Notes

    • You can substitute the maple syrup with honey or agave syrup.
    • These bars are an excellent way to incorporate a variety of nutrient-dense seeds into your daily diet, promoting better energy levels, mood, and overall health.
    Nutrient-Packed Energy Balls

    Nutrient-Packed Energy Balls

    Sep 12, 2024

    Watch

    Nutrient-Packed Energy Balls

    These energy balls are a powerhouse of nutrients, thoughtfully crafted to provide an energy boost while supporting overall health and well-being. Whether you’re looking for a nutritious snack, a post-workout bite, or a healthy on-the-go option, these energy balls are sure to become a favorite. They combine a variety of superfoods, each chosen for their unique nutritional benefits, especially when it comes to supporting healthy iron levels—an essential component of energy production and mood regulation.

    One of the standout features of these energy balls is their rich blend of iron-boosting ingredients. Iron is a critical mineral that helps transport oxygen throughout the body, and when combined with a nutrient-dense diet, it can enhance energy, cognitive function, and even improve mood. Each ingredient in this recipe plays a vital role in helping to elevate iron levels naturally, making it a delicious and functional snack for anyone, especially those seeking to combat fatigue or anemia.

    Let’s take a closer look at the nutritional benefits of each key ingredient:

    • Walnuts: Not only are walnuts rich in healthy fats, but they also contain a modest amount of iron and are packed with antioxidants, omega-3 fatty acids, and plant-based protein. Omega-3s help reduce inflammation, which can support heart health and brain function, while also promoting better mood and mental clarity.

    • Pumpkin Seeds: A true nutritional powerhouse, pumpkin seeds are an excellent source of iron, magnesium, zinc, and protein. They help boost energy and improve mood by supporting proper nerve function and providing sustained energy release throughout the day.

    • Dried Apricots: Known for their iron content, dried apricots are also rich in vitamin C, which is crucial for enhancing iron absorption. This makes them a perfect addition to the recipe, ensuring that your body can fully absorb the iron provided by the other ingredients.

    • Raisins: Like apricots, raisins are rich in iron and also offer natural sweetness, making them an ideal base for energy balls. They contain fiber and various vitamins, which promote digestive health and provide a quick boost of energy.

    • Goji Berries (or Cranberries): Goji berries are rich in iron, antioxidants, and vitamin C, supporting both immune health and the absorption of iron. They also offer anti-inflammatory benefits, making them a great choice for maintaining overall wellness.

    • Shredded Coconut: While coconut is primarily known for its healthy fats, which provide long-lasting energy, it also contains small amounts of essential minerals, including iron. Coconut helps bind the energy balls together while contributing to a satisfying texture.

    • Cardamom Powder (optional): Cardamom is a warming spice that adds a touch of aromatic flavor and has been traditionally used in Ayurvedic medicine to support digestion and enhance energy levels. Though optional, it can complement the other ingredients well.

    With these carefully selected ingredients, these energy balls offer not just a boost in iron levels, but also a wealth of other nutrients that support sustained energy, healthy digestion, and overall well-being. Whether you’re battling fatigue, looking for a quick energy pick-me-up, or simply wanting to add more nutrient-dense snacks to your routine, these energy balls are a delicious solution.

    Ingredients

    • 1⅓ cups (120 g) walnuts
    • ½ cup (60 g) pumpkin seeds
    • ½ cup (100 g) dried apricots
    • ⅓ cup (50 g) raisins
    • ¼ cup (30 g) goji berries (or dried cranberries)
    • ½ cup (50 g) shredded coconut
    • 1/8 tsp kosher salt
    • 1/8 tsp cardamom powder (or your spice of choice; optional)
    • ¼ cup finely shredded coconut (for rolling)

    Directions

    1. Place the walnuts and pumpkin seeds on a baking tray. Roast for 5 minutes at 350°F (175°C) to eliminate excess moisture and enhance their flavor. Set the nuts and seeds aside to cool completely.
    2. Soak dried apricots, raisins, and goji berries in water for 1 hour, then drain well to eliminate any excess water.
    3. Blend the soaked dried fruits into a smooth paste.
    4. Add cooled walnuts, pumpkin seeds, and shredded coconut to the blender. Blend until combined.
    5. Optionally, add kosher salt and cardamom or your spice of choice, and blend until the mixture sticks together.
    6. Refrigerate the mixture for 30 minutes.
    7. Shape into balls and roll in shredded coconut. Enjoy!

    Prep Time and Baking Information

    • 27 Balls
    • 20 minutes prep
    • 5 minutes roasting

    Nutritional Information (per ball)

    • Energy: 72 calories
    • Protein: 1.45 g
    • Fat: 5.28 g
    • Carbohydrates: 6.19 g
    • Fiber: 1.2 g

      Storage

      • Store these energy balls in an airtight container in the fridge for up to one week.
      • They can also be frozen for up to 3 months.