Red Lentil & Buckwheat Wraps

Red Lentil & Buckwheat Wraps

Aug 22, 2024

Watch

Red Lentil & Buckwheat Wraps

If you’re looking for a nutritious and versatile alternative to traditional flour tortillas, these Red Lentil & Buckwheat Wraps are the perfect solution. By using wholesome ingredients like red lentils and buckwheat, these wraps not only provide a unique and delicious flavor but also pack a powerful nutritional punch. Red lentils are an excellent source of plant-based protein, making them a great choice for vegetarians and vegans. They’re also rich in fiber, which supports digestive health and helps keep you full and satisfied. Lentils are loaded with essential vitamins and minerals, such as iron, folate, and magnesium, which are crucial for overall well-being.

Buckwheat, despite its name, is not related to wheat and is naturally gluten-free, making it an excellent option for those with gluten sensitivities or celiac disease. It’s high in antioxidants, which protect your body from oxidative stress, and it’s a good source of fiber, promoting heart health by helping to lower cholesterol levels. Buckwheat is also rich in minerals like magnesium, copper, and manganese, which play important roles in energy production, brain health, and bone health.

These Red Lentil & Buckwheat Wraps are not only healthy but also incredibly versatile. They are soft, pliable, and can be used just like any other wrap or tortilla. Whether you’re making tacos, burritos, or simply using them as a base for a quick snack, these wraps are sure to become a staple in your kitchen. Plus, they’re easy to make and perfect for meal prep. Make a batch ahead of time and store them in the fridge or freezer for a quick and nutritious meal anytime.

Ingredients

  • 1/2 cup (90 g) raw red lentils
  • 1/2 cup (100 g) raw buckwheat grains
  • 1 ½ cups of water
  • 1/2 tsp salt
  • Coconut oil or other oil (for lightly brushing the pan)

Directions

  1. Soak the raw red lentils and raw buckwheat together (or separately) in water overnight, preferably in the fridge. This soaking process helps to soften the grains, making them easier to blend and more digestible.
  2. After soaking, rinse the lentils and buckwheat thoroughly to remove any residual antinutrients and make sure to strain them well.
  3. Transfer the soaked lentils and buckwheat into a blender. Add water and salt, and blend until the batter is silky smooth and free of lumps. The consistency should be similar to pancake batter.
  4. For a plain wrap, take half of the smooth batter and transfer it to a bowl. For a more vibrant and nutritious twist, add fresh spinach to the remaining batter and blend again until you get a smooth, green batter. This not only adds a pop of color but also increases the nutrient content with extra vitamins and minerals from the spinach.
  5. Heat a nonstick pan over medium heat and lightly brush it with coconut oil or your preferred oil to prevent sticking and add a hint of flavor.
  6. Pour about 1/3 cup of the plain or green batter into the pan and tilt the pan in a circular motion to distribute the batter evenly, creating a thin layer.
  7. Cook the first side until the top looks completely dry and begins to lift from the edges, which should take about 2 minutes. Flip the wrap carefully and cook for another 1-2 minutes on the other side.
  8. Continue flipping back and forth until the wrap is cooked to your desired doneness. The wrap is usually ready when it starts to puff up slightly, indicating it’s fully cooked.
  9. Repeat this process with both batters until all the tortillas are made, stacking them as you go to keep them warm and pliable.

Prep Time: 30 minutes
Cooking Time: 50 minutes pan cooking
Servings: 9

Nutritional Information
Per 1 Serving:

  • Energy: 74 calories
  • Protein: 3.86 g
  • Fat: 0.59 g
  • Carbohydrates: 14.25 g
  • Fiber: 2.2 g

Storage and Recommendations

  • Store your tortillas in an airtight container in the fridge for up to one week or in the freezer for up to 3 months. Reheat them gently in a pan or microwave before serving to restore their soft and pliable texture.
  • These wraps are perfect for a variety of uses. Try them as a base for breakfast burritos, veggie wraps, or even as a quick pizza base. They’re also great for meal prep; just make a batch ahead of time and use them throughout the week for quick, nutritious meals.
Peanut & Date Treats

Peanut & Date Treats

Aug 22, 2024

Watch

Peanut & Date Treats

Enjoy a delicious and wholesome treat with our simple and straightforward Peanut Date Treats recipe. Perfect for a quick snack or a wholesome dessert, these treats combine the nutty flavor of roasted peanuts with the natural sweetness of dates, all topped off with a smooth, decadent chocolatey finish. These treats are so tasty, you’ll find them hard to resist, so remember to enjoy them in moderation.

Peanuts are rich in heart-healthy fats, protein, and fiber, making them a satisfying ingredient that helps keep you full and energized. They also provide essential vitamins and minerals such as vitamin E, magnesium, and potassium, which contribute to overall health. Dates, on the other hand, are a natural sweetener packed with fiber, antioxidants, and important minerals like potassium and magnesium. Together, these ingredients make for a treat that’s not only indulgent but also nourishing.

These Peanut Date Treats are perfect for those moments when you crave something sweet yet nutritious. They are easy to make, require no baking, and can be stored for a quick snack anytime you need a boost of energy.

Ingredients

  • 1 1/2 cups (210 g) raw or roasted peanuts
  • 180 g (~20 small) pitted soft dates
  • A pinch of salt (optional)
  • 30 g dark chocolate (optional)
  • 30 g white chocolate (optional)

Directions

  1. Preheat your oven to 350°F (175°C).
  2. If using raw peanuts, spread them on a baking tray. Roast in the oven for 12 to 15 minutes. Let them cool completely before proceeding.
  3. Place the cooled roasted peanuts into a food processor and grind until you reach a fine consistency (but not oily).
  4. Add pitted soft dates and a pinch of salt to the food processor. Blend again until the mixture becomes sticky and can be easily shaped into balls.
  5. Take about 1 tablespoon of the sticky mixture and place it into your preferred chocolate mold. Press the mixture firmly with your thumb or a spoon to spread it evenly and achieve a nice cookie or chocolate shape.
  6. Once all the mixture is shaped inside the molds, refrigerate for about 30 minutes to set.
  7. Melt dark chocolate or white chocolate, or both and pour the melted chocolate into the indentations of the shaped treats for a smooth finish.
  8. Let the treats sit in the fridge for another 30 minutes or until the chocolate is set.

Prep Time: 30 minutes
Chilling Time: 30 X 2 minutes
Servings: 20

Nutritional Information
Per 1 Serving:

  • Energy: 104 calories
  • Protein: 2.98 g
  • Fat: 6.37 g
  • Carbohydrates: 10.56 g
  • Fiber: 1.8 g

Storage and Recommendations

  • Store these treats in an airtight container in the fridge for up to a week or in the freezer for up to 3 months.
  • Feel free to experiment with different types of nuts or dried fruits for variations.
Reese’s Treats

Reese’s Treats

Aug 22, 2024

Watch

Reese's Treats

Indulge in these homemade Reese’s treats, a perfect way to satisfy your sweet cravings with a wholesome touch. Made with creamy peanut butter and rich dark chocolate, these delightful creations are not only delicious but also offer a healthier twist on the classic favorite. Whether you’re enjoying them as a personal treat or sharing them with loved ones, these Reese’s treats are bound to be a hit!

Peanut butter is the star ingredient in this recipe, offering a good source of protein and healthy fats that help keep you satisfied. It’s also rich in essential vitamins and minerals, including vitamin E, magnesium, and potassium, which are important for heart health, muscle function, and maintaining healthy skin. Dark chocolate, known for its high antioxidant content, not only adds a rich, indulgent flavor but also provides health benefits, such as improving heart health and reducing inflammation. Together, these ingredients create a treat that’s both satisfying and better for you than store-bought alternatives.

These treats are easy to make and store, making them perfect for meal prepping or for having a ready-to-go snack on hand. Enjoy them chilled for a refreshing dessert or snack that’s perfect for any occasion.

Ingredients

  • 1 cup or 230 g creamy peanut butter (made with only peanuts)
  • 1/3 cup maple syrup or honey or other sweetener of your choice
  • 120 g dark chocolate
  • 1 tsp coconut oil (or other oil of choice)
  • Mini cupcake liners

Directions

  1. Melt dark chocolate with coconut oil for a smooth texture. Let it cool.
  2. In a mixing bowl, vigorously stir together creamy peanut butter and maple syrup until well combined and smooth. Place the mixture in the refrigerator to chill for easier handling later.
  3. Prepare mini cupcake liners and fill each with approximately 1/2 teaspoon of the melted dark chocolate. Rotate the liners to ensure even coating of the interior surfaces with a thin layer of chocolate. Place in the fridge for at least 30 minutes to set.
  4. Once the chocolate has set, fill each with approximately 1 teaspoon of the chilled peanut butter and maple syrup mixture. Gently press to evenly distribute the mixture within the chocolate mold.
  5. Pour over additional melted chocolate to create a top chocolate layer, ensuring complete coverage of the peanut filling. This step gives the treats their characteristic Reese’s shape.
  6. Return the filled liners to the fridge for another 30 minutes to allow the chocolate to set completely.

Prep Time: 30 minutes
Chilling Time: 30 X 2 minutes
Servings: 17

Nutritional Information
Per 1 Serving:

  • Energy: 141 calories
  • Protein: 3.56 g
  • Fat: 10.23 g
  • Carbohydrates: 10.36 g
  • Fiber: 1.4 g

Storage and Recommendations

  • Store the homemade Reese’s treats in an airtight container in the refrigerator for up to one week or in the freezer for up to 3 months.
  • Serve chilled as a delightful dessert or snack, perfect for any occasion.
Chickpea Apple Pie

Chickpea Apple Pie

Aug 22, 2024

Watch

Chickpea Apple Pie

Introducing our innovative and delectable Chickpea Apple Pie, a vegan and gluten-free dessert that combines the wholesome goodness of chickpeas and fresh apples. This pie is not only delicious but also packed with nutrients, making it a dessert you can feel good about indulging in. Chickpeas, a key ingredient in this recipe, are an excellent source of plant-based protein and fiber, both of which support digestive health and help you feel full longer. They also contain important vitamins and minerals, including iron, magnesium, and folate, making them a valuable addition to any diet.

Paired with the natural sweetness and tartness of apples, which are rich in dietary fiber and vitamin C, this pie becomes a nutritious treat that’s perfect for any occasion.

The creamy coconut milk or cream adds a rich, velvety texture, while the touch of vanilla and maple syrup enhances the flavors, making each bite a delightful experience. Whether you serve it as is or pair it with your favorite dairy-free ice cream, this Chickpea Apple Pie is sure to be a hit with family and friends.

This pie is not just about satisfying your sweet tooth; it’s about nourishing your body with wholesome ingredients that are both delicious and beneficial to your health. So go ahead, enjoy this guilt-free treat that’s as nourishing as it is tasty!

Ingredients

  • 1/2 cup (100 g) raw dried chickpeas
  • 250 g apples (1 1/2 large-sized apples)
  • 400 ml (1 can) coconut milk or cream
  • 1/4 cup maple syrup or your sweetener of choice
  • 1 tsp vanilla extract
  • 2 tbsp coconut oil or your oil of choice
  • Extra apple slices for decoration (~150 g, optional)

Directions

  1. Begin by soaking raw dried chickpeas overnight. Rinse them thoroughly the next day, ensuring all the soaking water is strained out. Set aside.
  2. Clean and cut the apples into large chunks.
  3. Transfer the rinsed soaked chickpeas and the apple chunks into a blender.
  4. Add coconut milk or cream, maple syrup, and vanilla extract to the blender.
  5. Blend the ingredients until you achieve a creamy and smooth consistency.
  6. Add coconut oil into the mixture and blend briefly to ensure even distribution.
  7. Brush a circular baking pan with oil and line it with parchment paper.
  8. Pour the creamy batter into the prepared baking pan.
  9. Insert extra apple slices into the batter to create a traditional apple pie design.
  10. Bake in a preheated oven at 350°F (175°C) for 1 hour.
  11. Allow the pie to cool completely before transferring it to the refrigerator for 3 to 4 hours, or until it achieves a hardened texture reminiscent of an egg pie.

Prep Time: Soaking Overnight, 20 minutes Prep
Baking Time: 1 hour
Servings: 6

Nutritional Information
Per 1 Serving:

  • Energy: 357 calories
  • Protein: 5.42 g
  • Fat: 24.73 g
  • Carbohydrates: 33.02 g
  • Fiber: 5.4 g

Storage and Recommendations

  • Store any leftover pie in an airtight container in the refrigerator. It will keep well for up to a week.
  • Enjoy your delectable creation as is, or pair it with your favorite vegan ice cream for an extra indulgent treat!
Zucchini Flatbreads

Zucchini Flatbreads

Aug 22, 2024

Watch

Zucchini Flatbreads

Start your day right with these nutritious and delicious Zucchini Flatbreads, the perfect guilt-free option for breakfast or a light snack. Made with wholesome ingredients like zucchini and oatmeal, these flatbreads are rich in fiber, vitamins, and minerals, ensuring you get a healthy boost with every bite. The combination of zucchini and oats creates a soft, tender flatbread that is incredibly versatile. Whether you’re filling them with eggs for breakfast, layering on some avocado and fresh veggies for lunch, or enjoying them with your favorite cheese, these flatbreads are as delicious as they are nutritious.

Zucchini, the star ingredient in this recipe, is low in calories but high in beneficial nutrients. It is packed with vitamins A and C, which are essential for immune function, skin health, and eye health. Zucchini also contains a good amount of potassium, which helps regulate blood pressure and maintain heart health. Moreover, the fiber content in zucchini promotes healthy digestion and can help keep you feeling full longer. Paired with oats, which are known for their heart-healthy benefits and high fiber content, these flatbreads make a wonderful addition to your daily diet.

These Zucchini Flatbreads are not only easy to make but also provide a nutritious base for a variety of fillings, making them an excellent choice for those looking to eat healthily without compromising on taste.

Ingredients

  • 1 cup (80 g) rolled oats
  • 1 large zucchini (250 g, cleaned and cut into chunks)
  • 1 tsp baking powder (optional)

Directions

  1. Begin by blending the rolled oats into a fine flour texture using a blender or food processor. Or, use store-bought oat flour.
  2. Clean and cut the zucchini into chunks.
  3. Use a hand blender or food processor to mash the zucchini into a smooth purée.
  4. In a mixing bowl, add a portion of the oat flour and baking powder to the zucchini purée and mix gently to combine.
  5. Add the remaining oat flour and mix again, ensuring not to overmix the batter.
  6. Heat a nonstick pan over low-medium heat.
  7. Spoon 1/3 of the batter onto the hot pan and use a spatula to spread the mixture, flattening it to a large-sized flatbread with a thickness of about 2 to 3 mm.
  8. Cook the flatbread until the edges start to appear dry, approximately 2 minutes.
  9. Carefully flip the flatbread and cook for an additional 1 or 2 minutes, or until golden brown and cooked to your liking.
  10. Repeat the process with the remaining batter until all the flatbreads are cooked.

Prep Time: 15 minutes
Cooking Time: 20 minutes in the fridge
Servings: 3

Nutritional Information
Per 1 Serving:

  • Energy: 120 calories
  • Protein: 5.51 g
  • Fat: 2.11 g
  • Carbohydrates: 21.05 g
  • Fiber: 3.7 g

Storage and Recommendations

  • Store these flatbreads in an airtight container in the fridge for up to a week or in the freezer for up to 3 months.
  • Enjoy these nutritious and delicious zucchini and oatmeal flatbreads as a versatile base for a variety of breakfast or snack options.