Vegan Brownies

Vegan Brownies

Nov 12, 2024

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Vegan Brownies

You’ll be amazed at how just a few simple, plant-based ingredients can create the most delectable vegan brownies! These treats are irresistibly soft, chocolatey, and naturally sweetened, making them a perfect go-to snack or even a quick breakfast option. With the delightful combination of ripe bananas, creamy peanut butter, and oat flour, you’re looking at a treat that’s not only indulgent but also nutritious, packed with fiber, protein, and healthy fats to keep you energized throughout the day.

What makes these brownies truly special is their ability to deliver a wholesome snack with minimal effort, using ingredients you likely already have at home. You can easily whip these up in a pinch, and the results are fantastic every time! Whether you’re in the mood for a quick pick-me-up, or looking to enjoy a more guilt-free dessert, these vegan brownies are bound to become a staple in your kitchen.

Now, let’s talk about the key ingredient: oats. Oats are a wonderful grain to incorporate into your diet regularly. Rich in beta-glucan, a type of soluble fiber, oats can help lower cholesterol levels, improve heart health, and provide long-lasting energy without spiking your blood sugar. They are also a great source of essential vitamins and minerals like manganese, magnesium, and iron. For anyone dealing with iron deficiency or looking to boost their iron intake, oats are a solid plant-based option to support a healthy, balanced diet. Incorporating oats into your diet is a smart choice for sustained energy and overall well-being.

Ingredients:

  • 2 ripe bananas (320 g)
  • 1/3 cup (90 g) unsweetened peanut butter
  • 4 tbsp (20 g) sifted cocoa powder
  • 1/4 cup (25 g) oat flour
  • 1 tsp. baking powder
  • 20 g chocolate chips (optional)

Directions:

  1. Preheat your oven to 350°F (175°C).
  2. In a large mixing bowl, mash the ripe bananas with a fork until they’re fully puréed and smooth.
  3. Add the unsweetened peanut butter and sifted cocoa powder, stirring until the mixture is smooth and well combined.
  4. Add the oat flour and baking powder, and gently stir until just combined. Be careful not to overmix the batter.
  5. Prepare your mini-cake cups by lining them with parchment paper.
  6. Spoon equal amounts of the batter into the prepared mini-cake cups. Use the back of a spoon to smooth the tops of the batter.
  7. If desired, sprinkle some chocolate chips on top of the batter for extra richness.
  8. Place the mini-cake cups in the preheated oven and bake at 350°F (175°C) for 15 to 20 minutes. Avoid over-baking to keep the brownies soft and moist.
  9. Once baked, remove the brownies from the oven and transfer them onto a cooling rack.
  10. Let the brownies cool for a few minutes before serving. Enjoy with your favorite beverage!

Prep Time: 10 minutes
Baking Time: 20 minutes
Servings: 6 servings

Nutritional Information (per serving):

  • Energy: 170 calories
  • Protein: 5.85 g
  • Fat: 7.1 g
  • Carbohydrates: 23.48 g
  • Fiber: 2.9 g

Storage:

  • Store the brownies in an airtight container at room temperature for up to 3 days.
  • For longer storage, refrigerate for up to 7 days.

Notes:

  • You can customize this recipe by adding chopped nuts or dried fruits for extra texture and flavor.
Pumpkin Seed Chocolate Bars

Pumpkin Seed Chocolate Bars

Nov 5, 2024

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Pumpkin Seed Chocolate Bars

Is there anything more satisfying than a homemade treat that’s both healthy and indulgent? Today, we’re diving into a simple yet incredibly delicious recipe—Pumpkin Seed Chocolate Bars. With just two core ingredients, dark chocolate and pumpkin seeds, this treat brings together the richness of chocolate and the crunchy, nutty flavor of seeds to create a perfect snack or dessert.

Dark chocolate, the star of many of our dessert recipes, is a powerhouse of antioxidants, particularly flavonoids, which are known to boost heart health. Not only does it taste good, but dark chocolate also contains essential minerals like iron, magnesium, and zinc, supporting various functions in the body, from blood production to muscle health. So, if you ever feel guilty about eating chocolate, remember that with dark chocolate, you can indulge a little more consciously.

Then we have pumpkin seeds, tiny but mighty. Packed with magnesium, zinc, and healthy fats, pumpkin seeds are fantastic for maintaining strong bones, boosting immune function, and even helping regulate blood sugar levels. Including them regularly in your diet means adding essential nutrients that support heart health, skin, and metabolism. Whether sprinkled over salads, eaten as a snack, or combined with chocolate (like in this recipe), they offer plenty of benefits.

This recipe is incredibly easy to make, and the best part? You can customize it to your taste with different add-ins like other seeds, nuts, or spices. Let’s dive into this fun, festive, and nutrient-packed treat!

Ingredients:

  • ¾ cup (100 g) pumpkin seeds
  • ¾ cup (100 g) dark chocolate
  • ⅛ tsp kosher salt (optional)
  • 5 g chocolate curls (optional)

Directions:

  1. Preheat the oven to 350°F (175°C) and spread the pumpkin seeds on a baking tray. Roast them for 10-12 minutes until golden and fragrant. Allow them to cool completely.
  2. You can use raw pumpkin seeds if that what you prefer. Roasting the seeds adds both crunch and flavor without much affecting their nutritional benefits.
  3. While the seeds cool, melt the dark chocolate using either a microwave in 30-second intervals or a double boiler. For smoother chocolate, you can stir in 1 teaspoon of coconut oil (optional).
  4. Once melted, allow the chocolate to cool slightly, but keep it in liquid form.
  5. Stir the cooled pumpkin seeds into the melted chocolate. Add a pinch of salt if desired and mix well.
  6. Spoon the mixture into bar molds (or any preferred shape) and distribute it evenly.
  7. Gently tap the molds on the counter to remove any air bubbles and spread the chocolate-seed mixture evenly.
  8. Sprinkle chocolate curls on top for decoration if you like.
  9. Place the molds in the fridge for at least 1 hour to set.
  10. Once the bars are firm, remove them from the molds and enjoy your homemade chocolate treats!

Prep Time & Baking Information:

  • Prep Time: 20 minutes
  • Baking Time: 12 minutes
  • Setting Time (Fridge): 1 hour
  • Servings: 9 bars

Nutritional Information (per serving):

  • Calories: 132
  • Protein: 4.27 g
  • Fat: 10.42 g
  • Carbohydrates: 6.55 g
  • Fiber: 2 g

Storage Recommendations:

  • Store in an airtight container in the refrigerator for up to 2 weeks.
  • These bars can also be frozen for up to 3 months.

Additional Notes:

  • For a personalized twist, you can substitute pumpkin seeds with other nuts or seeds or try different types of chocolate.
  • These bars make excellent homemade gifts when wrapped in festive paper or placed in a cute gift box.
Chickpea Flatbread—Italian Farinata

Chickpea Flatbread—Italian Farinata

Nov 1, 2024

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Chickpea Flatbread—Italian Farinata

If you’re on the hunt for a flatbread recipe that is naturally gluten-free, rich in plant-based protein, and versatile enough to complement any dish, then this Chickpea Flatbread, inspired by the traditional Italian “Farinata,” is the one for you. Farinata is a beloved dish in Ligurian cuisine, known for its simplicity, a savory pancake-like bread made with chickpea flour, olive oil, and water. However, in this recipe, I’ve taken it up a notch by using whole chickpeas instead of just chickpea flour. This slight modification adds even more texture, flavor, and nutrients, making it even more satisfying.

 What’s truly magical about this flatbread is its balance of crispiness and tenderness, paired with subtle flavors of rosemary, sun-dried tomatoes, and black olives. It’s a beautiful accompaniment to soups, salads, or even a base for a light, savory sandwich. But don’t be afraid to enjoy it on its own, its nutty taste and perfectly golden crust make it a star at the table.

Let’s talk about chickpeas—these humble legumes are a powerhouse of nutrition. They are high in plant-based protein, fiber, and essential nutrients like folate, manganese, and iron. Including chickpeas in your regular diet can offer numerous health benefits. For instance, their high fiber content aids digestion and promotes a healthy gut. The protein they provide is particularly helpful for those on a vegetarian or vegan diet, helping to meet daily protein needs without relying on animal products.

Another bonus? Chickpeas have a low glycemic index, which means they help stabilize blood sugar levels. This makes them an excellent choice for anyone looking to manage their blood sugar or simply make more balanced, nutritious food choices. And because chickpeas are so versatile, you can incorporate them into everything from salads to stews or, as we’re doing today, in this fantastic flatbread. Trust me, once you taste this, chickpeas might just become a regular guest at your dinner table!

Ingredients:

  • 1 cup (180 g) raw chickpeas
  • 2 ½ cups water, room temperature
  • 3 tbsp. olive oil, plus 2 tbsp. for drizzling
  • ½ tsp. salt
  • Black pepper to taste (optional)
  • 20 g chopped dried tomatoes
  • 20 g sliced black olives
  • Fresh rosemary leaves

Directions:

  1. Soak the raw chickpeas overnight in water.
  2. Rinse and strain the chickpeas the next day.
  3. Blend the soaked chickpeas with water until smooth and creamy.
  4. Add olive oil, salt, and optional black pepper, and blend again briefly to combine.
  5. Line a baking tray (17 inch x 11 inch; 43cm x 28cm) with parchment paper.
  6. Pour the batter onto the tray and spread evenly. Garnish with tomatoes, olives, and rosemary if desired.
  7. Drizzle additional olive oil over the top.
  8. Bake at 350°F (180°C) for 35-40 minutes until lightly browned. Cool slightly before slicing.

Prep Time:

  • Overnight soaking
  • 20 mins Prep
  • 40 mins Baking

Servings:

  • 8 Servings

Nutritional Information (Per Serving):

  • Energy: 169 calories
  • Protein: 4.76 g
  • Fat: 10.35 g
  • Carbohydrates: 14.84 g
  • Fiber: 3 g

Storage & Recommendations:

  • Store in an airtight container in the fridge for up to 1 week or in the freezer for up to 3 months.
  • Reheat in the oven or on a skillet to restore its crispy texture.
  • Enjoy as a snack, side dish, or use as a base for sandwiches or pizza-like creations.
Apple & Oat Crumble Bars

Apple & Oat Crumble Bars

Oct 23, 2024

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Apple & Oat Crumble Bars

Apple crumble bars are a lovely way to enjoy the comforting flavors of apple and oats, with a healthy twist! These bars are made from wholesome ingredients that bring together fiber, good fats, and natural sweetness, perfect for anyone seeking a balance of indulgence and nutrition.

The star of this recipe is the oat crumble base, made with rolled oats and oat flour, a fantastic source of whole grains that provide sustained energy. The apples add a naturally sweet flavor, while warm spices like cinnamon and pumpkin pie spice infuse the bars with autumnal warmth. Plus, they’re sweetened with pure maple syrup and use butter to bring in that perfect crumbly texture without refined sugars.

Whether you’re grabbing one for breakfast, a snack, or a cozy dessert, these bars deliver on flavor and nutrients. But what makes oats so special? Oats are rich in soluble fiber, particularly beta-glucan, which has been shown to lower cholesterol levels and promote heart health. They’re also a good source of complex carbohydrates, offering slow-releasing energy that keeps you feeling full and energized for longer periods. Incorporating oats into your regular diet can help with digestion, stabilize blood sugar levels, and support overall gut health. That’s why oats should definitely have a place in your weekly routine, not only are they versatile, but they also offer an abundance of health benefits.

These Apple & Oat Crumble Bars are simple to make, nourishing, and perfect for any occasion. Whether you’re meal prepping for the week or baking a wholesome treat for friends and family, these bars are sure to satisfy!

Ingredients

For the oat crumble part:

  • 2 cups (180 g) rolled oats
  • ½ cup (45 g) oat flour
  • ⅛ tsp salt
  • ⅛ tsp cinnamon powder
  • ½ tsp baking powder
  • 3 tbsp maple syrup
  • 60 g butter, softened

For the apple part:

  • 3 large apples (520 g), shredded
  • ⅛ tsp cinnamon powder
  • ⅛ tsp pumpkin pie spice
  • Juice of ½ lemon
  • 2 tbsp maple syrup
  • 30 g chopped almonds

Directions

  1. Preheat the oven to 350°F (175°C) and line an 8.5-inch x 8.5-inch baking pan with parchment paper.
  2. In a bowl, mix rolled oats, oat flour, salt, cinnamon, and baking powder. Add softened butter and maple syrup, and mix until the mixture becomes crumbly. If desired, use your hands to incorporate the ingredients evenly. Chill the crumble in the fridge while preparing the apples.
  3. Clean the apples, core them, and shred them using a hand grater.
  4. In a separate bowl, combine the grated apples with lemon juice, cinnamon, pumpkin pie spice, and maple syrup. Mix thoroughly to coat the apples with the spice and syrup.
  5. Take ⅔ of the chilled oat crumble mixture and press it evenly into the prepared pan to create a smooth base layer.
  6. Spread the grated apple mixture evenly over the oat base.
  7. Mix the chopped almonds into the remaining oat crumble. Spread this final crumble layer over the apples, pressing gently to form a top layer.
  8. Bake the bars for 50 minutes or until golden brown. Let them cool completely before cutting into bars.

Prep Time: 30 minutes (plus 15 minutes chilling in the fridge)

Baking Time: 50 minutes

Servings: Makes 9 bars

Nutritional Information (Per 1 Bar)

  • Energy: 222 calories
  • Protein: 5.16 g
  • Fat: 8.89 g
  • Carbohydrates: 32.5 g
  • Fiber: 4 g

Storage Tips

  • Store the bars in an airtight container at room temperature for up to 3 days.
  • For longer storage, refrigerate for up to 1 week.
  • These bars can also be frozen for up to 3 months, just thaw them out when you’re ready to enjoy!

Serving Suggestions

  • Enjoy these apple bars as a grab-and-go breakfast, a nutritious snack, or a comforting dessert after dinner.

Additional Information

  • Vegan
  • Gluten-Free Friendly (if using certified gluten-free oats)

 

Rustic Seeds & Oatmeal Bread

Rustic Seeds & Oatmeal Bread

Oct 18, 2024

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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. ​