Chocolate Apple Puree Dessert

Ingredients

• • 1 kg apples, peeled and cut into pieces (approximately 7-8 medium apples)

• Water (enough to cover apples)
• 300 g chocolate, chopped (about 2 cups of chocolate chips)

Directions

1. 1. Prepare the Apples:
      • • Peel and cut 1 kg of apples into pieces. Place the apple pieces in a pot and fill with enough water to cover them.

       

   2. Cook the Apples:
      • Bring the pot to a boil over medium heat. Cook for about 5 minutes until the apples are soft.

1. 1. Blend the Apples:
      • Drain the cooked apples and pass them through a sieve to remove excess water. Transfer the apples to a blender and puree until smooth.
   2. Melt the Chocolate:
      • • Chop 300 g of chocolate and melt it in the microwave in 20-second intervals, stirring in between until smooth.

       

   3. Combine and Chill:
      • Mix the apple puree with the melted chocolate until well combined. Grease a mold with a little oil, pour the mixture into the mold, and let it cool in the refrigerator for a few hours until set.

Serving Suggestions

• Serve chilled, garnished with a sprinkle of chopped nuts or fresh berries for an extra touch of flavor and presentation.

Cooking Tips

• • For a richer flavor, you can use dark chocolate instead of milk chocolate.
  • Ensure the apples are well-cooked to achieve a smooth puree.

Nutritional Benefits

• Apples are high in dietary fiber and antioxidants, promoting heart health and aiding digestion.
• Dark chocolate is rich in antioxidants and can improve heart health when consumed in moderation.

Dietary Information

• • Dietary Restrictions: Free of added sugars, dairy, and gluten.

• Suitable for: Vegan, Clean Eating, Low Sugar diets.

Nutritional Facts (per serving)

• • Calories: 150
  • Protein: 2g

• • Carbohydrates: 25g
  • Fat: 6g
  • Fiber: 3g

• Sugar: 10g (natural sugars from apples)

Hearty Seafood and Vegetable Soup

Ingredients for 4-5 People

For the Broth:

• • Shrimp heads and shells (from the seafood used in the soup)

• • 1 onion, roughly chopped
  • 2 cloves garlic, crushed
  • A handful of fresh parsley

• 2 liters of water

For the Soup:

• • 600 g seafood (shrimp, squid, mussels; you can also add small pieces of white fish such as cod or haddock)
  • 1 leek, sliced

• • 1 onion, finely chopped
  • 2 to 3 carrots, sliced
  • 2 potatoes, peeled and cubed

• • 1 zucchini (or replace with butternut squash for a sweeter flavor), chopped
  • Mushrooms (optional), sliced
  • Salt and pepper, to taste

• Finely chopped coriander (for garnish)

How to Make It

Step 1: Prepare the Shrimp Broth

1. 1. Clean the Seafood: Begin by cleaning your seafood. If you’re using shrimp, remove the heads and shells, but keep them as they will be used to make the broth. Set the cleaned seafood aside for later.
   2. Cook the Broth: In a large pot, add the shrimp heads and shells, roughly chopped onion, crushed garlic, parsley, and 2 liters of water. Bring the mixture to a boil over high heat, then lower to a simmer. Allow the broth to cook for about 30-40 minutes, skimming off any foam that rises to the top.

1. Strain the Broth: Once the broth is rich and fragrant, strain it through a fine mesh sieve or cheesecloth into another pot. Discard the solids. You now have a flavorful seafood broth as the base of your soup.

Step 2: Prepare the Vegetables

1. 1. Chop the Vegetables: While the broth is simmering, chop the leek, carrots, potatoes, zucchini, and mushrooms (if using). Finely dice the onion as well.
   2. Sauté the Onion and Leek: In a large soup pot, heat a small amount of oil over medium heat. Add the chopped onion and sliced leek. Sauté until they are soft and fragrant, about 5 minutes.

1. Add the Remaining Vegetables: Once the onions and leeks are softened, add the carrots, potatoes, and zucchini (or butternut squash if using). Stir everything together and cook for another 5 minutes.

Step 3: Assemble the Soup

1. 1. Add the Broth: Pour the prepared shrimp broth over the sautéed vegetables. Stir well and bring the soup to a boil. Lower the heat and let it simmer for 15-20 minutes, or until the vegetables are tender but still holding their shape.
   2. Cook the Seafood: Once the vegetables are almost done, add the shrimp, squid, mussels, and any other seafood you’re using to the pot. If you’re adding white fish, now is the time to stir in the small pieces of fish as well. Seafood cooks quickly, so allow it to simmer for about 5-7 minutes, just until the seafood is opaque and cooked through.

Step 4: Season and Serve

1. 1. Season the Soup: Taste the soup and adjust the seasoning with salt and pepper to your preference. If you like a bit of heat, you can add a pinch of chili flakes or cayenne pepper.
   2. Garnish with Fresh Herbs: Ladle the soup into bowls and garnish generously with finely chopped coriander. The coriander adds a burst of freshness and ties the dish together.
   3. Serve Hot: Serve the soup hot, with crusty bread or a side of rice if desired.

Nutrition Facts (Per Serving, Approximate)

• • Calories: 250-300 (depending on the type and quantity of seafood)
  • Protein: 25g
  • Carbohydrates: 20g

• • Fat: 8g
  • Fiber: 5g
  • Cholesterol: 150mg

• Sodium: 500mg

Zucchini and Cheese Oat Bakes

Ingredients

• • Zucchini: 1, sliced

• • Salt: 1 teaspoon
  • Oat Flakes: 30g (about 1/4 cup)
  • Cheese: 100g (about 1 cup), grated

• • Eggs: 2
  • Black Pepper: To taste
  • Spring Onions: Optional, chopped

Directions

1. 1. Prepare the Zucchini:
      • Sprinkle the sliced zucchini with salt and let it sit for 10 minutes. This draws out excess moisture.
      • After 10 minutes, pat the zucchini slices dry with a paper towel.

1. 1. Mix Ingredients:
      • In a mixing bowl, combine the zucchini, oat flakes, grated cheese, and eggs. Season with black pepper and mix well.
      • If desired, stir in chopped spring onions for extra flavor.

1. 1. Bake:
      • • Preheat the oven to 180°C (350°F).
        • Transfer the mixture to a baking dish or divide it into individual ramekins.
        • Bake for 20 minutes or until the top is golden brown and the mixture is set.

       

   2. Serve:
      • Allow the bakes to cool slightly before serving. Enjoy warm or at room temperature.

Serving Suggestions

• With a Side Salad: Pair with a fresh salad for a more complete meal.
• With Yogurt or Herbs: Top with a dollop of yogurt or sprinkle with fresh herbs like parsley or basil for added flavor.

Cooking Tips

• • Remove Excess Moisture: Squeezing out moisture from the zucchini helps prevent sogginess.

• Customize Cheese and Herbs: Try different cheeses, like cheddar or mozzarella, and experiment with herbs like thyme or basil.

Nutritional Benefits

• • Zucchini: Low in calories, high in vitamins A and C, and rich in antioxidants.
  • Oat Flakes: Provide fiber, promoting fullness and supporting heart health.

• Cheese: Adds protein and calcium, making this a balanced, satisfying dish.

Dietary Information

• • Vegetarian-Friendly
  • Gluten-Free Option: Use certified gluten-free oats if needed.

Nutritional Facts (Per Serving, Approximate)

• • Calories: 200
  • Protein: 12g
  • Carbohydrates: 15g

• • Fat: 10g
  • Fiber: 2g
  • Sugar: 3g

Storage Tips

• Refrigerator: Store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
• Freezer: Freeze in an airtight container for up to 2 months. Thaw and reheat before serving.

List of things required:

1. 1 cup of oatmeal
2. 1 glass of slightly warm water (approximately 200-250 ml)
3. Half of a pumpkin, about 400 grams, without the skin.
4. 1 spoon of sweetener (if you like)
5. 1 small spoon of cinnamon (if you like)
6. 1 teaspoon of baking powder
7. Paper for baking cookies

Directions:

1. Combine the oats with warm water in a bowl. Let it sit for 10 minutes for the oats to absorb the water and get bigger.

2. Prepare the pumpkin.

3. Peel and cut half of a pumpkin into small pieces, which should be about 400g in weight. Set aside.

4. Combine the ingredients.

5. Once the oats have absorbed the water, add the grated pumpkin, sweetener (if you want), cinnamon, salt, oil, and sesame seeds. Mix well.

6. After soaking the dried apricots in hot water briefly, drain the water and chop them into small pieces. Add the apricots to the mixture along with chia seeds, chopped nuts, and a mix of seeds, nuts, and dried fruits.

7. Add the baking powder to the mixture and stir until everything is well combined.

Chocolate Yogurt Cake

Ingredients:

For the Cake:

• • 3 eggs
  • A pinch of salt

• • A little vanilla extract
  • 150 grams sugar (3/4 cup)
  • 110 ml oil

• • 110 ml milk
  • 250 grams flour (1 2/3 cups)
  • 15 grams baking powder

• 20 grams cocoa powder
• 2 tablespoons milk

For the Yogurt Filling:

• • 1 egg
  • 100 grams yogurt
  • 1 tablespoon sugar

• • 1 tablespoon cornstarch
  • A little vanilla extract
  • 50 grams chocolate chips

Instructions:

1. Prepare the Cake Batter:

   • • Preheat the oven to 175°C (350°F).
     • In a mixing bowl, whisk together the eggs, salt, and vanilla extract.

    

   • • Add the sugar, oil, and milk, and mix until well combined.
     • Sift in the flour, baking powder, and cocoa powder, and stir until smooth.
     • Mix in the additional 2 tablespoons of milk to achieve a smooth batter.

2. Prepare the Yogurt Filling:

   • • In a separate bowl, whisk together the egg, yogurt, sugar, cornstarch, and vanilla extract until smooth.
     • Fold in the chocolate chips.

3. Assemble the Cake:

   • • Pour half of the chocolate cake batter into a greased 26 cm casserole dish.
     • Spread the yogurt filling evenly over the batter.

    

   • Top with the remaining chocolate cake batter.

4. Bake the Cake:

   • • Bake in the preheated oven for 35-40 minutes, or until a toothpick inserted into the center comes out clean.

    

   • Let cool before serving.

Serving Suggestions:

• Serve the cake warm with a scoop of vanilla ice cream.
• Garnish with powdered sugar or a drizzle of chocolate sauce for extra flair.

Cooking Tips:

• Ensure all ingredients are at room temperature for the best texture.
• Use a toothpick to check doneness to avoid overbaking.

Nutritional Benefits:

• Yogurt adds a boost of protein and calcium.
• Cocoa powder provides antioxidants and a rich chocolate flavor.

Dietary Information:

• Contains dairy and eggs.
• For a dairy-free version, use non-dairy yogurt and milk alternatives.

Storage:

• Store leftovers in an airtight container at room temperature for up to 3 days.
• For longer storage, keep in the refrigerator for up to a week.

Why You’ll Love This Recipe:

• Moist and flavorful with a rich chocolate taste.
• Simple to make with easily accessible ingredients.
• The yogurt filling adds a creamy texture and extra sweetness.