Category: healthy food

Ingredients

For the Chickpea Patties:

• • Chickpeas (cooked) – 1 can (240 g | 9 oz | 1½ cups)

• • Ground flaxseed – 3 tablespoons
  • Paprika – ½ teaspoon
  • Garlic powder – ¼ teaspoon

• • Baking powder – 1 teaspoon
  • Oil – 1 tablespoon (olive or vegetable oil)
  • Salt – to taste

• Vegetable oil spray – for baking

Step-by-Step Instructions

1. Prepare the Chickpea Mixture:

• • Drain and rinse the chickpeas: Start by draining and rinsing 1 can of chickpeas (240 g). This helps remove any excess sodium or preservatives from the canning liquid.
  • Mash the chickpeas: Place the chickpeas in a large bowl and mash them using a fork or potato masher. You can leave some texture, so the patties have a bit of bite, or mash them completely for a smoother consistency.

2. Add Flaxseed and Seasoning:

• Prepare the flaxseed mixture: In a small bowl, combine 3 tablespoons of ground flaxseed with 6 tablespoons of water. Stir well and let the mixture sit for about 5-10 minutes until it thickens. This will act as a binder for the patties, similar to how eggs work in traditional recipes.
• Season the chickpeas: Add the thickened flaxseed mixture to the mashed chickpeas. Then, season with ½ teaspoon of paprika, ¼ teaspoon of garlic powder, 1 teaspoon of baking powder, 1 tablespoon of oil, and salt to taste. Stir the mixture until all ingredients are well combined.

3. Form the Patties:

• • Shape the patties: Using your hands, take about 2 tablespoons of the chickpea mixture and shape it into small, round patties. You should be able to form 6-8 patties, depending on the size.

• Place on a baking sheet: Line a baking sheet with parchment paper or lightly grease it with vegetable oil spray. Place the chickpea patties on the prepared sheet, ensuring they are spaced apart.

4. Bake the Patties:

• • Preheat the oven: Preheat your oven to 200°C (400°F).
  • Bake the patties: Spray the tops of the patties lightly with vegetable oil spray to help them crisp up in the oven. Bake for 20-25 minutes, flipping halfway through, until the patties are golden brown and crispy on both sides.

• Cool slightly: Once baked, remove the patties from the oven and allow them to cool slightly before serving. This helps them firm up and hold their shape.

Cooking Tips

• • Don’t Overmash: Leaving some chunks of chickpeas in the mixture will give your patties a nice texture and prevent them from becoming too mushy.
  • Add Extra Flavor: Feel free to add more spices or herbs like cumin, coriander, or fresh parsley to the chickpea mixture for added flavor. You can also mix in finely diced vegetables like onions or bell peppers for more texture.

• Pan-Frying Option: If you prefer a crisper exterior, you can pan-fry the patties in a skillet with a small amount of oil instead of baking them. Cook them for 3-4 minutes on each side until golden and crispy.
• Serving Ideas: These chickpea patties are versatile and can be enjoyed in many ways. Serve them in pita bread with a dollop of hummus, on top of a fresh salad, or as a burger with your favorite toppings.

Storage

• • Refrigeration: Store any leftover patties in an airtight container in the refrigerator for up to 3-4 days. Reheat them in the oven or on a skillet to restore their crispy texture before serving.

• Freezing: The patties freeze well. After baking, allow them to cool completely, then place them in a freezer-safe container or bag. They can be frozen for up to 2 months. When ready to eat, thaw them overnight in the refrigerator and reheat in the oven until warmed through and crispy.

Ingredients:

For the Pasta:

• • 8 oz (250g) pasta

• A pinch of salt

For the COW Meat Sauce:

• • 2 tbsp oil
  • 1 onion, finely chopped

• • 2 cloves garlic, grated
  • 16 oz (450g) ground beef
  • 2 tbsp tomato paste

• • A pinch of salt
  • A pinch of black pepper
  • 1 tsp dried oregano

For the Béchamel Sauce:

• • 2 oz (60g) butter
  • 2 tbsp all-purpose flour
  • 14 fl oz (400ml) milk

• • ½ tsp black pepper
  • ½ tsp nutmeg
  • 10 oz (300g) cheddar cheese, grated (reserve 3 oz/100g for topping)

Directions:

Cook the Pasta:

1. Bring a saucepan of water to a boil. Add a pinch of salt and 8 ounces (250g) of pasta.
2. Cook according to the package instructions, stirring occasionally. Once done, drain the pasta and set it aside.

Prepare the Meat Sauce:

1. 1. Heat 2 tablespoons of oil in a large frying pan over medium heat.

1. 1. Add the finely chopped onion and sauté until soft and translucent, about 3-4 minutes.
   2. Grate 2 cloves of garlic and add to the pan, cooking for another minute while stirring to avoid burning.
   3. Add 16 ounces (450g) of ground beef, breaking it up with a spatula as it cooks. Stir until the meat is browned and no large chunks remain.

1. Stir in 2 tablespoons of tomato paste, mixing it well with the beef and onions.
2. Season with a pinch of salt, black pepper, and 1 teaspoon of oregano. Let the sauce simmer for about 10 minutes for the flavors to combine.

Make the Béchamel Sauce:

1. 1. In a clean saucepan, melt 2 ounces (60g) of butter over medium heat.

1. 1. Add 2 tablespoons of flour and stir constantly for about 1 minute to cook the raw taste out of the flour.
   2. Slowly pour in 14 fluid ounces (400ml) of milk while whisking to avoid lumps.
   3. Continue whisking until the sauce thickens, about 3-4 minutes.

1. Season the béchamel with ½ teaspoon of black pepper and ½ teaspoon of nutmeg.
2. Once the sauce is smooth and thickened, remove from heat and stir in 7 ounces (200g) of the grated cheddar cheese, reserving the rest for topping.

Assemble the Casserole:

1. 1. Preheat your oven to 360°F (180°C).

1. 1. In a large bowl, combine the cooked pasta with the cheesy béchamel sauce, mixing well to coat all the pasta evenly.
   2. Take a baking dish and layer the bottom with half of the cheesy pasta mixture, pressing down gently with a spatula to form an even layer.
   3. Add a layer of the meat sauce on top of the pasta.

1. Repeat the layers, adding another layer of the cheesy pasta followed by the remaining meat sauce.
2. Sprinkle the reserved 3 ounces (100g) of cheddar cheese evenly over the top of the casserole.

Bake the Casserole:

1. 1. Place the baking dish in the preheated oven and bake for about 30 minutes, or until the top is golden and bubbly.

1. Once done, remove from the oven and let the casserole rest for a few minutes before serving.

Serving Suggestions:

• • Serve with a fresh side salad and a slice of garlic bread for a complete meal.
  • A light sprinkle of fresh herbs like parsley or basil will enhance the flavors when serving.

Cooking Tips:

• • Prevent Lumpy Béchamel: Constant whisking while adding milk ensures a smooth and lump-free béchamel sauce.
  • Meat Substitute: You can substitute ground beef with ground turkey or plant-based meat for a lighter version.
  • Extra Cheesy: Feel free to mix in other cheeses like mozzarella or parmesan for an extra cheesy flavor.

Nutritional Benefits:

• Protein-Rich: Ground beef and cheese provide a great source of protein.
• Calcium Boost: The cheddar and béchamel sauce deliver calcium essential for bone health.
• Comfort Food: This hearty dish is satisfying, providing energy with its balanced combination of carbs, fats, and proteins.

Ingredients:

• • 1 cup (240ml) Warm water (105°F / 40°C)
  • 1 tablespoon (15g) Granulated sugar

• • 1 packet (2 1/4 teaspoons) Active dry yeast (about 8g)
  • 3 tablespoons (45ml) Olive oil
  • 3 cups (350g) All-purpose flour

• • 1 teaspoon (5g) Salt
  • 1 tablespoon (15g) White sesame seeds
  • 1 tablespoon (15g) Black sesame seeds (optional)

Instructions:

• • Activate Yeast: In a small bowl, combine warm water, sugar, and yeast. Let stand for 5-10 minutes, or until foamy.
  • Combine Ingredients: In a large bowl, whisk together flour and salt.

• • Add Yeast Mixture: Pour the activated yeast mixture and olive oil into the flour mixture.
  • Knead Dough: Stir with a wooden spoon until a dough forms. Turn the dough out onto a lightly floured surface and knead for 5-7 minutes, or until smooth and elastic.
  • First Rise: Place the dough in a lightly oiled bowl, turning to coat. Cover with plastic wrap and let rise in a warm, draft-free place for 1-1.5 hours, or until doubled in size.

• • Shape Bread:
    • For loaves: Punch down the dough and divide in half. Shape each half into a loaf and place in two greased loaf pans.
    • For rolls: Punch down the dough and divide into 12-15 pieces. Shape each piece into a ball and place on a baking sheet lined with parchment paper.

• Second Rise: Cover the loaves or rolls with a clean kitchen towel and let rise for another 30 minutes.
• Bake: Preheat oven to 375°F (190°C).
  • • For loaves: Bake for 25-35 minutes, or until golden brown and internal temperature reaches 190-200°F.
    • For rolls: Bake for 15-20 minutes, or until golden brown.

   

• Cool: Let the bread or rolls cool on a wire rack for 10 minutes before slicing and serving.

Serving Suggestions:

• • Serve warm with butter and jam.
  • Enjoy with soups, stews, or salads.
  • Use for sandwiches or toast.

Cooking Tips:

• • For enriched bread, add 2 tablespoons of melted butter to the dough.
  • Add herbs like rosemary or oregano to the dough for extra flavor.

• Sprinkle with sesame seeds before baking for added texture.
• For softer bread, let it cool completely before slicing.

Nutritional Benefits:

• • Good source of carbohydrates for energy.
  • Provides some protein and fiber.
  • Contains B vitamins.

Dietary Information:

• • Vegetarian
  • Can be made vegan by omitting honey (if used).

Nutritional Facts (per slice – approximate):

• • Calories: 70-80
  • Protein: 2-3g

Ingredients:

For the Dough:

• • 7 Tbsp (80g) Granulated sugar
  • 1 tsp (4g) Active dry yeast

• • 1 cup (250ml) Lukewarm milk
  • 1 Large egg
  • 2 Tbsp (30ml) Vegetable oil

• 4 cups (500g) All-purpose flour
• 1 tsp (4g) Salt

For the Filling:

• • 1/3 cup (80g) Unsalted butter, melted
  • 1/2 cup (80g) Granulated sugar
  • 1 teaspoon Ground cinnamon

• 1/2 cup (100g) Chopped walnuts

For the Cream Cheese Frosting:

• • 1 1/4 cups (300g) Cream cheese, softened

• 3 Tbsp (45ml) Milk
• 1/2 cup (100g) Powdered sugar

Instructions:

1. 1. Prepare the Dough:

      • • In a large bowl, combine 7 tablespoons of sugar with 1 teaspoon of yeast.
        • Add 1 cup of lukewarm milk and let it sit for 5-10 minutes, or until the mixture becomes frothy.

       

      • • Stir in 1 egg and 2 tablespoons of vegetable oil.
        • Gradually add 4 cups of flour and 1 teaspoon of salt.
        • Knead the dough on a lightly floured surface for 5-7 minutes until smooth and elastic.

       

      • Place the dough in a lightly greased bowl, turning to coat.
      • Cover with plastic wrap and let rise in a warm, draft-free place for 1-1.5 hours, or until doubled in size.

1. 1. Prepare the Filling:

      • In a small bowl, combine melted butter, 1/2 cup of sugar, cinnamon, and chopped walnuts.

1. 1. Shape and Bake:

      • • Punch down the risen dough and divide it into 9 equal pieces.
        • Roll each piece into a rectangle.

       

      • • Spread each rectangle with the prepared filling.
        • Roll up the dough tightly and place seam-side down on a baking sheet lined with parchment paper.
        • Let the rolls rise for 20 minutes.

       

      • Preheat oven to 350°F (175°C).
      • Bake for 18-20 minutes, or until golden brown.

Ingredients:

• • Spinach: 500g, washed and chopped
  • Olive oil: 2 tbsp

• • Red onion: 1, finely chopped
  • Garlic: 2 cloves, minced
  • Eggs: 3, beaten

• • Milk: 120ml
  • Flour: 150g
  • Greek feta: 200g, crumbled

• • Mozzarella: 100g, grated
  • Fresh parsley: chopped
  • Salt and pepper: to taste

• Optional: chili pepper, finely chopped

Directions:

Preheat the Oven:

1. 1. Preheat:
      • Preheat your oven to 180°C (356°F).

Sauté the Vegetables:

2. Sauté:
   • • In a large skillet, heat the olive oil over medium heat.
     • Add the onion and garlic, and sauté until translucent.
     • Add the spinach and cook until wilted. Remove from heat and let cool slightly.

    

Prepare the Batter:

3. 3. Mix Batter:
      • In a large bowl, combine the beaten eggs, milk, flour, salt, and pepper. Mix until smooth.

Combine Ingredients:

4. Combine:
   • Stir in the cooled spinach mixture, feta, mozzarella, and fresh parsley. Add chili pepper if using.

Bake:

5. Bake:
   • • Pour the mixture into a greased baking dish.

    

   • Bake for 20 minutes or until set and golden on top.

Serve:

6. Serve:
   • • Allow to cool slightly before slicing and serving.

    

Serving Suggestions:

• • Serve this bake as a main dish with a side salad or as a side dish with grilled meat or fish.
  • Pair with a light vinaigrette for a refreshing contrast.

Cooking Tips:

• Ensure the spinach is well-drained to prevent the bake from becoming too watery.
• For extra flavor, add some grated Parmesan cheese on top before baking.

Nutritional Benefits:

• • Spinach: Rich in iron, vitamins A and C, and antioxidants.

• Feta cheese: Adds protein and calcium.

Dietary Information:

• Contains Dairy and Gluten: For a gluten-free version, substitute the flour with a gluten-free flour blend.

Storage:

• • Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to 3 days.

• Reheat: Reheat in the oven or microwave before serving.

Why You’ll Love This Recipe:

• • It’s a versatile and easy-to-make dish that’s perfect for any meal.
  • The combination of spinach and cheeses makes it both nutritious and delicious.

• The bake can be enjoyed hot or cold, making it great for meal prep and leftovers.

Conclusion:

This Spinach and Cheese Bake is a tasty and nutritious dish that’s perfect for any occasion. With its savory flavors and satisfying texture, it’s sure to become a favorite in your household. Enjoy this delightful recipe with your family and friends!

Ingredients:

• 2 cups grated carrots
• 1 cup chopped walnuts (optional)
• 1 cup raisins (optional)
• 1 cup packed brown sugar
• 1/2 cup granulated sugar
• 1/2 cup vegetable oil
• 4 large eggs
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1/2 teaspoon baking soda

Instructions:

1. Preheat oven: Preheat oven to 350°F (175°C). Grease and flour a 9×13 inch baking pan.
2. Combine ingredients: In a large bowl, whisk together the brown sugar, granulated sugar, oil, eggs, and vanilla extract until smooth.
3. Add dry ingredients: In a separate bowl, whisk together the cinnamon, ginger, nutmeg, salt, and baking soda.
4. Combine wet and dry: Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
5. Fold in carrots and add-ins: Gently fold in the grated carrots, walnuts (if using), and raisins (if using).
6. Bake: Pour the batter into the prepared baking pan and bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean.
7. Cool and serve: Let the cake cool in the pan for 10 minutes before inverting onto a wire rack to cool completely. Serve with your favorite frosting (cream cheese frosting is a classic!) or enjoy plain.

Tips & Variations:

• For extra moisture: Add a tablespoon of apple cider vinegar to the batter.
• Spice it up: Add a pinch of cloves or cardamom for extra flavor.
• Make it vegan: Substitute the eggs with 1/4 cup of flaxseed meal mixed with 3/4 cup of water and let it sit for 5 minutes to thicken. Use vegan butter or oil.
• Frosting: Cream cheese frosting is a classic, but you can also try a maple cream cheese frosting or a simple lemon glaze.

Ingredients:

4 large eggs
2 cups of sugar
1 cup of oil
Juice of 2 oranges
Zest of 2 oranges
2 cups of wheat flour
1 tablespoon bakeing powder
1 pinch of salt

Preparation method:

Preheat the oven: 180°C. Grease and flour a round pan.
Beat the eggs: In a mixer, beat the eggs with the sugar until you get a light, fluffy cream.
Add the liquids: Add the oil, orange juice and orange zest to the egg and sugar mixture. Mix well.
Add the dry ingredients: Sift the flour and baking powder and add to the dough, mixing gently with a spatula.

Bake: Pour the batter into the prepared pan and bake for about 40 minutes, or until a toothpick inserted into the center comes out clean.
Finishing: Remove from the oven and let cool before unmolding.
Tips:

Topping: For an extra touch, you can prepare an orange syrup to cover the cake. Simply mix equal parts orange juice and sugar and heat until thickened.
Variations: Try adding other citrus fruits, such as lemon or tangerine. You can also add chocolate chips to the batter for a different touch.
Decoration: Decorate the cake with orange zest, fresh fruit or powdered sugar.