Apple & Oat Crumble Bars

Oct 23, 2024

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

Preheat the oven to 350°F (175°C) and line an 8.5-inch x 8.5-inch baking pan with parchment paper.
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.
Clean the apples, core them, and shred them using a hand grater.
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.
Take ⅔ of the chilled oat crumble mixture and press it evenly into the prepared pan to create a smooth base layer.
Spread the grated apple mixture evenly over the oat base.
Mix the chopped almonds into the remaining oat crumble. Spread this final crumble layer over the apples, pressing gently to form a top layer.
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

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:

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.
Cover the bowl and let the mixture proof for 1 hour. The oats and seeds will absorb the liquid, becoming soft and sticky.
Once proofed, add the psyllium husk and gradually incorporate the oat flour, stirring gently until the ingredients are fully combined.
When the dough begins to form, use your hands to shape it into a smooth, sticky ball.
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.
Cover the dough with a kitchen towel and let it proof for 30 to 45 minutes. It will rise slightly.
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.
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

Oct 13, 2024

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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

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

Sep 21, 2024

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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

Preheat your oven to 385°F (195°C).
Peel the pumpkin and cut into large chunks.
Cut the bell pepper into large chunks.
Quarter the onion and slice the bulb of garlic in half, using only one half.
Brush the pumpkin, bell pepper, onion, and garlic with olive oil and arrange them on a baking tray lined with parchment paper.
Season the vegetables with salt and pepper.
Roast in the preheated oven for 45 minutes, or until the vegetables are soft and have a golden color.
Once roasted, transfer the vegetables to a blender.
Add the fresh ginger for a zesty kick and blend until smooth.
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.
Taste and adjust the seasoning with more salt and pepper as needed.
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

Sep 12, 2024

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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

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.
In a large mixing bowl, add the pumpkin seeds, sunflower seeds, sesame seeds, chia seeds, flax seeds, and a pinch of kosher salt.
Add maple syrup and stir the ingredients thoroughly, making sure that each seed is evenly coated with the maple syrup.
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.
Bake at 350°F (180°C) for 20–25 minutes, or until the bars are golden brown and crunchy.
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.
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.