Author: Admin

Lentil and Seed Bread

Ingredients:

• • 200g (1 cup) lentils, soaked and cooked
  • ½ cup water

• • 40g (3 tbsp) sesame seeds
  • 20g (2 tbsp) flax seeds
  • 30g (¼ cup) psyllium husk

• • 10g (2 tsp) baking powder
  • 1 tsp sweet paprika
  • 1 tsp ground coriander

• • Salt to taste
  • Black pepper to taste
  • Dried garlic (for sprinkling)

Directions:

1. Prepare the lentils:
   • Soak 200g lentils overnight (or at least 4 hours), then cook them in salted water until soft. Drain and let cool slightly.
2. Mix the dough:
   • • In a large mixing bowl, combine the cooked lentils with ½ cup of water and mash slightly with a fork or potato masher to create a chunky mixture.

    

   • Add 40g sesame seeds, 20g flax seeds, 30g psyllium husk, 10g baking powder, sweet paprika, ground coriander, salt, and black pepper. Stir until well combined and a thick dough forms.
3. Form the bread:
   • • Line a loaf pan with parchment paper or grease it lightly with oil. Transfer the dough into the pan, smoothing the top with a spatula.

    

   • Sprinkle the top with dried garlic for extra flavor.
4. Bake:
   • • Preheat the oven to 190°C (375°F).

    

   • Bake the bread for 50–60 minutes, or until the top is golden brown and the bread sounds hollow when tapped.
5. Cool and serve:
   • • Let the bread cool completely in the pan before slicing. Enjoy it as a savory base for sandwiches, toasts, or alongside soups.

    

Serving Suggestions:

• • Serve with hummus, avocado spread, or your favorite nut butter.
  • Pair with soups or salads for a wholesome meal.

• • Use as a base for open-faced sandwiches with toppings like smoked salmon, cheese, or roasted vegetables.
  • Toast slices and top with scrambled eggs for breakfast.
  • Spread with butter or cream cheese for a simple, tasty snack.

Cooking Tips:

• • For a lighter texture, you can pulse the lentils in a food processor before mixing them into the dough.
  • Let the bread cool completely before slicing to avoid crumbling.
  • You can add herbs like thyme, rosemary, or oregano to the dough for extra flavor.

• For a seedier texture, add extra seeds like pumpkin or sunflower seeds to the dough.
• Store the bread wrapped in a clean kitchen towel to prevent it from drying out too quickly.

Nutritional Benefits:

• • High in fiber: Lentils, flax seeds, and psyllium husk contribute to a fiber-rich bread that supports digestive health.

• • Protein-packed: Lentils and seeds provide plant-based protein, making this bread ideal for vegetarians.
  • Rich in healthy fats: The flax and sesame seeds contain omega-3 and omega-6 fatty acids.
  • Gluten-free: A great alternative for those avoiding gluten.

• Low-carb: Compared to traditional bread, this recipe is lower in carbohydrates.

Dietary Information:

• • Gluten-Free: Naturally gluten-free ingredients.
  • Vegan: This bread is plant-based and suitable for vegans.

• • High-Fiber: The combination of psyllium husk, lentils, and seeds provides a great source of fiber.
  • Low-Carb: Ideal for those following a low-carb or keto diet.
  • Nut-Free: This recipe contains no nuts, making it safe for nut allergies.

Nutritional Facts (Per Slice, Approximate for 1 slice):

• • Calories: 150 kcal
  • Protein: 6g
  • Carbohydrates: 15g

• Fat: 7g
• Fiber: 8g

Storage:

• • Room Temperature: Store in an airtight container for up to 3 days.

• Refrigerator: Keep in the fridge for up to 1 week.
• Freezer: Freeze individual slices wrapped in plastic wrap for up to 2 months. Thaw at room temperature or toast directly from frozen.

No-Bake Chocolate Cake in 5 Minutes

Ingredients:

• 500g biscuits
• 120g sugar
• 250ml milk
• 2-3g vanilla sugar
• 150g butter
• 60g cocoa powder
• 140g chocolate (chopped)
• Toppings (as desired)

 Instructions:

1. Crush biscuits into fine crumbs using a food processor or by placing them in a sealed bag and crushing with a rolling pin.
2. In a saucepan, combine sugar, milk, vanilla sugar, butter, cocoa powder, and chopped chocolate. Heat gently, stirring until melted and smooth.
3. Remove from heat, add crushed biscuits. Mix until well combined.
4. Press the mixture firmly into a lined cake pan.
5. Refrigerate for at least 3 hours or until set.
6. Garnish with your favorite toppings before serving.
7.  Dive into this quick and decadent chocolate delight! Share your joy with friends and savor every bite!

Zucchini Roll Stuffed with Ham and Cheese

Ingredients:

• • 3 medium zucchini

• • 5 eggs
  • 5 tablespoons Parmesan cheese
  • Salt, to taste

• • Extra virgin olive oil (for greasing)
  • Fresh parsley, chopped
  • 250g (about 1 cup) Philadelphia or other cream cheese

• 200g (about 7 oz) cooked ham (optional; substitute with other vegetables or thinly sliced tomatoes)

Directions:

1. 1. Prepare the Zucchini:
      • • Preheat the oven to 200°C (392°F).
        • Wash and grate the zucchinis using a grater with large holes.

       

      • Sprinkle salt over the grated zucchini, mix, and set it aside in a colander to drain excess moisture.
   2. Prepare the Egg Mixture:
      • • In a bowl, beat the eggs and mix in the Parmesan cheese and chopped parsley.

       

      • No extra salt is needed as the Parmesan cheese provides enough seasoning.
   3. Combine Ingredients:
      • • After the zucchini has drained, squeeze out the excess liquid.

       

      • Add the grated zucchini to the egg mixture and mix well.
   4. Bake the Zucchini Roll:
      • • Line a 30 x 40 cm baking tray with parchment paper and lightly oil it with extra virgin olive oil.

       

      • Pour the zucchini mixture into the tray and spread it evenly using a spatula.
      • Bake in the preheated oven for 25 minutes, or until set and slightly golden.

1. 1. Cool and Prepare the Filling:
      • • Remove the zucchini roll from the oven and let it cool for 15 minutes.
        • Place a layer of plastic wrap on a flat surface and transfer the baked zucchini layer onto it.
        • Spread the cream cheese evenly over the zucchini layer.

       

      • Lay the ham slices (or alternative vegetables/tomatoes) evenly on top of the cream cheese.
   2. Roll and Chill:
      • • Carefully roll up the zucchini layer using the plastic wrap to help keep the roll tight.

       

      • Twist the ends of the plastic wrap to seal the roll tightly.
      • Place in the refrigerator and let it chill for 2 hours.

1. 1. Serve:
      • After chilling, remove the plastic wrap.
      • Slice the roll into 1-2 cm pieces and arrange them on a serving dish.

Serving Suggestions:

• • Serve as an appetizer or light main course.
  • Pair with a fresh green salad or roasted vegetables.
  • Garnish with extra chopped parsley for added freshness.

• Serve with a side of garlic bread for a more filling meal.
• Drizzle with balsamic glaze for a tangy twist.

Cooking Tips:

• • Drain Zucchini Thoroughly: Make sure the zucchini is well-drained to prevent the roll from becoming soggy.

• • Customize Fillings: Use other fillings like smoked salmon, roasted peppers, or different cheeses for variety.
  • Sharp Knife for Slicing: Use a sharp knife to slice the roll cleanly without squashing it.
  • Cool Before Rolling: Let the zucchini layer cool completely before spreading the filling and rolling to avoid tearing.

• Vegetarian Substitute: You can skip the ham and add roasted veggies for a vegetarian option.

Nutritional Benefits:

• • Zucchini: Low in calories, high in fiber, and rich in vitamins A and C.
  • Eggs: Provide high-quality protein and essential nutrients like vitamins B12 and D.

• Cream Cheese: Adds calcium, protein, and a creamy texture to the dish.
• Ham (optional): A source of protein; can be substituted with other healthy vegetables for a vegetarian version.

Dietary Information:

• • Gluten-Free: Naturally gluten-free, as it uses no flour or gluten-containing ingredients.

• Low-Carb: A low-carb option that’s great for those following a keto or low-carb diet.
• Vegetarian Option: Can be made vegetarian by replacing ham with additional vegetables or tomatoes.

Baked Zucchini and Cottage Cheese Casserole

Ingredients:

• • 1 medium zucchini, grated or chopped

• • 4 large eggs, beaten
  • 1 bell pepper, chopped
  • 2 small tomatoes, chopped

• • 2 green onions, chopped
  • 1 cup cottage cheese
  • 1 cup mozzarella cheese, shredded

• • Salt, to taste
  • Black pepper, to taste
  • 1 teaspoon dried garlic

• 1 teaspoon Italian herbs

Directions:

Step 1: Prepare the Vegetables

1. 1. Chop the Vegetables:
      • Grate or chop the zucchini, chop the bell pepper, green onions, and tomatoes.

Step 2: Combine the Ingredients

1. 1. In a Large Bowl:
      • Add the beaten eggs, chopped zucchini, bell pepper, green onions, tomatoes, cottage cheese, and mozzarella cheese.
   2. Season:
      • • Season the mixture with salt, black pepper, dried garlic, and Italian herbs.

       

   3. Mix Well:
      • Stir everything together until all the ingredients are well combined.

Step 3: Bake the Casserole

1. 1. Preheat the Oven:
      • Preheat your oven to 180°C (360°F).
   2. Transfer to a Baking Dish:
      • • Pour the mixture into a greased or parchment-lined baking dish.

       

   3. Bake:
      • Bake in the preheated oven for 45 minutes, or until the casserole is set and golden brown on top.

Step 4: Serve

1. Cool Slightly and Serve:
   • Allow the casserole to cool slightly before slicing and serving. Enjoy warm!

Serving Suggestions:

• • Serve with a side salad for a light lunch or dinner.

• • Pair with whole grain toast or a slice of crusty bread for a hearty breakfast.
  • Enjoy alongside grilled meats or fish for a more filling meal.
  • Add a dollop of sour cream or salsa for a flavor boost.

Cooking Tips:

• • Squeeze the Zucchini: If the zucchini is too watery, squeeze out the excess moisture to prevent the casserole from becoming soggy.
  • Cheese Options: You can swap mozzarella for cheddar or feta for a different flavor.
  • Add More Veggies: Feel free to add other vegetables like spinach, mushrooms, or corn for extra nutrition.

• Use Fresh Herbs: If you have fresh herbs on hand, such as basil or parsley, add them for extra freshness.

Nutritional Benefits:

• • Zucchini is low in calories and high in vitamins A and C, which promote immune health and good vision.
  • Cottage cheese adds a good amount of protein and calcium, helping build strong muscles and bones.

• Eggs provide protein, vitamins, and healthy fats, making this casserole a nutritious and balanced meal.
• Tomatoes and peppers are rich in antioxidants and vitamins, supporting overall health.

Dietary Information:

• • Vegetarian: This dish is suitable for vegetarians.

• Gluten-Free: Naturally gluten-free, making it a great option for those with gluten sensitivities.
• Low-Carb: This casserole is low in carbohydrates, perfect for those following a low-carb or keto diet.

Nutritional Facts (per serving, approx.):

• • Calories: 220

• • Carbohydrates: 8g
  • Protein: 18g
  • Fat: 13g

• • Saturated Fat: 6g
  • Cholesterol: 160mg
  • Fiber: 2g

• Sugar: 4g

Storage Tips:

• • Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Freezing: You can freeze the baked casserole for up to 2 months. Thaw overnight in the refrigerator before reheating.

• Reheating: Reheat in the oven at 160°C (320°F) or in the microwave until warmed through.