Category: healthy food

Apple Almond Muffins Recipe

Ingredients:

• • 1 egg
  • 75g sugar
  • 8g vanilla sugar

• • A pinch of salt
  • 60ml oil
  • 125g yogurt

• • 140g flour
  • 7g baking powder
  • 1 apple, thinly sliced

• • Juice of ½ lemon
  • Almond flakes
  • Apricot jam (for glazing)

Directions:

• • Prepare the Batter:
    • • Grease muffin molds with butter and dust with flour.
      • In a bowl, beat the egg, sugar, vanilla sugar, and salt. Add oil, yogurt, flour, and baking powder. Mix well.

     

  • Add Toppings and Bake:
    • • Pour batter into molds, top with thin apple slices, lemon juice, and almond flakes.
      • Bake at 180°C (350°F) for 20 minutes.

     

  • Glaze:
    • After baking, brush with apricot jam and dust with fine sugar.

Serving Suggestions:

• Serve warm with tea or coffee.

Cooking Tips:

• Use unsweetened yogurt for a tangier flavor.

Nutritional Benefits:

• • Apples are high in fiber and vitamin C.

• Yogurt provides calcium and protein.

Dietary Information:

• • Vegetarian

• Contains dairy, eggs, and gluten.

Nutritional Facts (per muffin):

• • Calories: 180

• • Protein: 4g
  • Carbohydrates: 28g
  • Fat: 6g

Storage:

• Store in an airtight container for up to 2 days. Best served fresh.

Why You’ll Love This Recipe:

• • Quick to Make: Perfect for a quick homemade treat.
  • Delicious Texture: Moist inside with a crisp almond topping.
  • Great Flavor: The combination of apple, almonds, and apricot jam is delightful.
• Perfect for Gifting: A thoughtful homemade gift for friends and family.

Baked Oatmeal with Bananas and Apples – Sugar-Free Breakfast Recipe

Ingredients Overview:

Directions in Detail:

Prepare the Oat Mixture:
In a bowl, combine 100g oat flakes, 150ml milk, and 2 eggs (room temperature). Ensure the eggs are washed before use.
Mix well and let the mixture sit for 5 minutes to allow the oats to absorb the liquid.

Add Fruit and Nuts:
Slice the banana and cut the apple into pieces.
Spread the sliced banana and apple over the oat mixture.
Sprinkle Greek nuts (walnuts) and ground cinnamon on top for added flavor and texture.

Bake:
Preheat your oven to 180°C (350°F).
Bake the oatmeal mixture for 35 minutes until golden and set.

Prepare the Yogurt Mixture:
In a separate bowl, combine 80g yogurt and 60g oats. Mix well.
Slice another banana and set aside.

Cook the Yogurt Oatmeal:
Heat a small amount of olive oil in a skillet over low heat.
Pour the yogurt oat mixture into the skillet and cook gently until warmed through and slightly thickened.

Serve:
Serve the baked oatmeal hot, straight from the oven.
Top with the warm yogurt oat mixture and sliced banana for an extra creamy texture and flavor.

Tips for Perfect Baked Oatmeal:
Oat Absorption: Allowing the oats to soak up the liquid for a few minutes ensures a better texture and helps bind the mixture.
Fruit Preparation: Slice the fruit just before adding to maintain freshness and prevent browning.
Baking Time: Check the oatmeal around the 30-minute mark to ensure it doesn’t overcook. It should be golden and set, but not dry.

Vegetable Soup with Aromatic Croutons

Ingredients

For the Soup:

• • 300 g celery, chopped
  • 3 garlic cloves, minced
  • 3 potatoes, peeled and diced

• • 1 courgette (zucchini), chopped
  • 35 g parsley, chopped
  • Salt and black pepper to taste

• • 1 liter vegetable stock
  • 1 broccoli head, chopped
  • 1 cup frozen peas

For the Aromatic Croutons:

• • 3 slices of bread, cut into cubes
  • Salt to taste

• • Olive oil
  • Dried garlic
  • Red pepper flakes

• Italian herbs
• 1 teaspoon butter

Directions

• • Prepare the Soup: Sauté celery and garlic in olive oil until fragrant.

• • Add Vegetables: Add potatoes, courgette, parsley, and seasonings. Pour in the vegetable stock, bring to a boil, then cover and cook for 15 minutes.
  • Add Broccoli and Peas: Add the broccoli and peas; cook for 3-5 more minutes.
  • Blend the Soup: Blend until smooth.

• Make the Croutons: Fry bread cubes in olive oil and butter, season with herbs, garlic, and red pepper flakes.
• Serve: Top the soup with croutons and enjoy.

Serving Suggestions

• • Pair with fresh salad or crusty bread.

• Add a dollop of yogurt or cheese for extra creaminess.

Cooking Tips

• • Adjust broth for desired soup consistency.
  • Customize croutons with your favorite herbs or spices.

Nutritional Benefits

• Packed with fiber, vitamins, and antioxidants.
• Low in calories, making it a great light meal.

Dietary Information

• • Vegetarian: Yes

• Vegan: Substitute butter with plant-based alternatives.
• Gluten-Free: Substitute bread with gluten-free bread for the croutons.

Nutritional Facts (per serving, based on 4 servings):

• • Calories: 180

• • Protein: 6g
  • Carbohydrates: 24g
  • Fat: 8g

• Fiber: 5g
• Sodium: 350mg

Storage

• • Store the soup in an airtight container in the fridge for up to 3 days.

• Croutons can be stored at room temperature for 2 days.

Why You’ll Love This Recipe

• • Nutritious, flavorful, and comforting.
  • Simple, wholesome ingredients.

• Easily customizable with your favorite vegetables and toppings.
• Aromatic croutons add texture and taste.

Herb-Infused Zucchini Delight

Ingredients:

• • 4 zucchini, sliced
  • 4 tomatoes, sliced
  • 1 liter water

• • Salt
  • Olive oil
  • Fresh basil leaves

• • 150g spinach, chopped
  • 100g cheese, grated (any melty cheese you like!)
  • 1 clove garlic, minced

• • Provençal herbs (to taste)
  • 200g Feta  cheese, cubed
  • Marinara sauce (store-bought or your own recipe – see below)

• • 40g Parmesan cheese, grated
  • 1 onion, chopped
  • 3 cloves garlic, chopped

• • 1 red pepper, chopped
  • 200g cherry tomatoes, halved
  • Avocado oil/sesame oil any oil

• 3 tablespoons tomato paste
• Salt, pepper, paprika

Directions:

1. Prep the zucchini: Whisk salt into water and soak zucchini slices for 15-20 minutes. Drain and pat dry.

2. Layer the first half: Line a baking dish with baking paper. Drizzle olive oil and arrange half the zucchini slices. Top with basil, tomatoes, salt, pepper, and Provençal herbs.

3. Spinach and cheese layer: Mix chopped spinach, grated cheese, minced garlic, and Provençal herbs. Spread half over the vegetables.

4. Finish layering: Top with half the Feta  cubes, marinara sauce, remaining zucchini, remaining spinach mixture, remaining Feta, and another layer of marinara sauce.

5. Bake: Sprinkle with Parmesan cheese and bake at 200°C for 30 minutes.

6. Sauté (optional): While the casserole bakes, heat oil in a pan. Sauté onion, garlic, and red pepper for a few minutes. Add cherry tomatoes, cook for a few more minutes, then stir in tomato paste, salt, pepper, and paprika. Blend the mixture into a sauce.

7. Assemble and bake again: After 30 minutes, take out the casserole. Top with the optional sautéed sauce and bake another 10-15 minutes, or until bubbly and golden brown.

8. Serve and enjoy! Let cool slightly before serving.

Prep Time: 20 minutes | Cooking Time: 45 minutes | Total Time: 1 hour 5 minutes | Kcal: 320 kcal | Servings: 6 servings

Tips and Tricks:

1. Use Fresh Ingredients: Fresh zucchini, tomatoes, and basil make a big difference in the flavor of this dish. Try to get the freshest produce available.

2. Cheese Selection: For a richer flavor, use a combination of cheeses. Mozzarella adds a great melty texture, while Parmesan provides a nice sharpness.

3. Layering Technique: Be sure to layer the ingredients evenly to ensure each bite is packed with flavor. Press down gently after each layer to compact the ingredients.

4. Homemade Marinara: For an extra homemade touch, prepare your own marinara sauce. Sauté onions and garlic in olive oil, add crushed tomatoes, and simmer with salt, pepper, and a pinch of sugar for 20 minutes.

5. Herb Varieties: Feel free to experiment with different herbs. Thyme, oregano, or rosemary can add unique flavors to the dish.

6. Leftovers: This casserole tastes even better the next day. Store leftovers in an airtight container in the fridge and reheat in the oven or microwave.

7. Serving Suggestion: Pair this casserole with a light green salad and crusty bread for a complete meal.

8. Vegan Option: To make this dish vegan, use plant-based cheese and ensure your marinara sauce is free of animal products.

Chocolate Banana Oatmeal Muffins

Ingredients

For the Muffins:

• • 120 grams of oat flakes (3/4 cup + 1 tbsp)

• • 200 ml of hot milk (5/6 cup)
  • 2 eggs
  • 2 ripe bananas

• • 1 teaspoon of vanillin (or 1 tsp vanilla extract)
  • 40 grams of bitter cocoa (1/2 cup)
  • 1 teaspoon of baking powder

• A handful of walnuts, chopped (optional)
• Chocolate chips (to taste)

For the Topping:

• • 100 grams of chocolate (1/2 cup + 2 tbsp), for melting

• 40 ml of boiling milk (3 tbsp), for mixing with melted chocolate

Step-by-Step Instructions

Step 1: Prepare the Ingredients

1. 1. Preheat the oven: Start by preheating your oven to 180°C (350°F). Prepare a muffin tin by greasing it lightly or lining it with muffin liners.
   2. Prepare the oats: In a mixing bowl, combine the oat flakes and hot milk. Let it sit for about 10 minutes to allow the oats to soften.

Step 2: Make the Muffin Batter

1. 1. Mash the bananas: In another bowl, mash the ripe bananas with a fork until they are smooth. This will add moisture and sweetness to the muffins.
   2. Combine wet ingredients: Add the eggs and vanillin to the mashed bananas. Mix well until everything is well combined.
   3. Combine dry ingredients: In a separate bowl, mix together the oat mixture, cocoa powder, baking powder, and a pinch of salt. If you’re adding walnuts, fold them in at this stage.
2. Combine wet and dry mixtures: Pour the wet banana mixture into the dry oat mixture. Stir gently until just combined; be careful not to overmix, as this can make the muffins dense. If desired, fold in chocolate chips for added sweetness.

Step 3: Bake the Muffins

1. 1. Fill the muffin tins: Divide the batter evenly among the muffin cups, filling each cup about 3/4 full.
   2. Bake: Place the muffin tin in the preheated oven and bake for 20–25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

1. Cool: Once baked, remove the muffins from the oven and allow them to cool in the pan for about 5 minutes before transferring them to a wire rack to cool completely.

Step 4: Prepare the Chocolate Topping

1. 1. Melt the chocolate: In a small saucepan over low heat, combine the chopped chocolate and boiling milk. Stir continuously until the chocolate is fully melted and smooth.
   2. Drizzle on muffins: Once the muffins are cool, drizzle the melted chocolate over the top of each muffin. You can use a spoon or a piping bag for a more decorative effect.

Step 5: Serve and Enjoy

1. Garnish (optional): If desired, sprinkle additional chopped walnuts or chocolate chips on top of the muffins while the chocolate is still warm to create a beautiful presentation.
2. Serve: These muffins can be enjoyed warm or at room temperature. Pair them with a cup of coffee or tea for a perfect snack!

Cooking Tips

• • Ripe Bananas: The riper the bananas, the sweeter and more flavorful your muffins will be. Look for bananas with plenty of brown spots for the best results.

• • Substitutions: You can substitute the cocoa powder with carob powder for a caffeine-free option. Similarly, you can use almond milk or any non-dairy milk instead of cow’s milk.
  • Nut Allergies: If you’re making these muffins for someone with a nut allergy, you can omit the walnuts entirely or replace them with seeds like sunflower seeds for added crunch.
  • Storing Muffins: These muffins can be stored at room temperature for up to 3 days. For longer storage, keep them in an airtight container in the refrigerator for up to a week.

Storage

• • Room Temperature: Store in an airtight container at room temperature for 2-3 days.
  • Refrigerator: For longer freshness, keep in the fridge for up to a week.
  • Freezer: To freeze, wrap muffins individually in plastic wrap and place them in a freezer-safe bag. They can be frozen for up to 3 months. To thaw, leave them at room temperature or microwave for a few seconds.

Nutritional Facts (Per Muffin)

• • Calories: 170 kcal
  • Protein: 4g
  • Fat: 7g

• • Carbohydrates: 24g
  • Fiber: 3g
  • Sugar: 6g

• Sodium: 90mg

Beef Puff Pastry Roll

Ingredients

• For the Puff Pastry Roll:
  • • 1 sheet of puff pastry
    • 400 g ground beef

   

  • • 100 g Gouda cheese, grated
    • 1 medium onion, finely chopped
    • 1 red bell pepper, diced

   

  • • A handful of fresh parsley, chopped
    • 1 egg
    • 2 tablespoons tomato paste

   

  • • 1 teaspoon mustard
    • 1 ½ teaspoons salt
    • ½ teaspoon black pepper

   

• For the Egg Wash:
  • • 1 egg yolk
    • A splash of milk

   

Steps on How to Make Beef Puff Pastry Roll

Step 1: Prepare the Filling

1. 1. Sauté the Vegetables: In a skillet, heat a tablespoon of olive oil over medium heat. Add the finely chopped onion and diced red bell pepper. Sauté until the vegetables are softened and the onion is translucent, about 5 minutes. Remove from heat and let cool slightly.

1. Mix the Filling: In a large mixing bowl, combine the ground beef, sautéed onions and peppers, grated Gouda cheese, chopped parsley, egg, tomato paste, mustard, salt, and pepper. Use your hands or a spatula to mix everything until well combined. Ensure that the spices are evenly distributed throughout the mixture.

Step 2: Roll Out the Puff Pastry

1. 1. Prepare the Dough: If using frozen puff pastry, allow it to thaw according to the package instructions. Once thawed, lightly flour your working surface and roll out the pastry to ensure it’s even and large enough to hold the filling.

1. Shape the Dough: Place the rolled-out puff pastry on a baking sheet lined with parchment paper. This will prevent the roll from sticking to the sheet and make for easy cleanup later.

Step 3: Assemble the Roll

1. 1. Add the Filling: Spoon the beef mixture into the center of the puff pastry, forming a log shape. Leave about an inch of space on each side to allow for folding.

1. Fold the Pastry: Carefully fold the sides of the puff pastry over the filling, ensuring the meat is fully enclosed. You can use your fingers to pinch the edges together to seal the pastry. For an extra touch, use a fork to crimp the edges.

Step 4: Prepare for Baking

1. 1. Make the Egg Wash: In a small bowl, whisk together the egg yolk and a splash of milk. This mixture will give the pastry a beautiful golden color when baked.

1. Brush the Pastry: Using a pastry brush, apply the egg wash evenly over the top of the puff pastry roll. This step is essential for achieving a glossy finish and enhancing the visual appeal of the dish.

Step 5: Bake the Roll

1. 1. Preheat the Oven: Preheat your oven to 200°C (390°F) with both the top and bottom heating elements.

1. Bake: Place the puff pastry roll in the preheated oven and bake for approximately 35 minutes or until the pastry is golden brown and puffed up. Keep an eye on it towards the end of the baking time to prevent over-browning.

Step 6: Serve

1. 1. Cool and Slice: Once baked, remove the roll from the oven and let it cool for a few minutes. This will help the filling set a little and make it easier to slice. Use a sharp knife to cut the roll into thick slices.

1. Garnish: If desired, sprinkle some extra chopped parsley on top for garnish and serve with a side of salad, dipping sauces, or your favorite condiments.

Nutrition Facts (Per Serving)

(Note: Nutritional values are approximate and will vary based on specific ingredients and portion sizes)

• • Calories: 350-400 kcal

• • Fat: 20-25 g
  • Carbohydrates: 30-35 g
  • Protein: 15-20 g

• Sodium: 600-700 mg
• Fiber: 1-2 g

The Best Oatmeal Banana Dessert! A Low-Calorie Delight in Just 5 Minutes!

Ingredients:

• • 120 grams of rolled oats

• • 250 ml warm milk
  • 2 bananas
  • 2 eggs

• • 10 grams of baking powder
  • 3 tablespoons cocoa
  • 100 grams of dark chocolate

• 30 ml milk
• 50 grams chopped nuts (your choice of nuts)

Instructions:

1. Prep the Oats: In a mixing bowl, combine 120 grams of rolled oats with 250 ml of warm milk. Let the mixture sit for 10 minutes, allowing the oats to absorb the milk and soften.
2. Mash the Bananas: In a separate bowl, mash the 2 bananas until smooth. Add the mashed bananas to the oat mixture and stir to combine.
3. Add Eggs and Baking Powder: Crack the 2 eggs into the bowl with the oat and banana mixture. Add 10 grams of baking powder and mix well until all ingredients are thoroughly combined.
4. Incorporate Cocoa: Add 3 tablespoons of cocoa powder to the mixture and stir until the cocoa is fully incorporated and the batter is smooth.
5. Bake: Preheat your oven to 180°C (350°F). Pour the batter into a greased baking dish and spread it evenly. Bake for 30 minutes, or until a toothpick inserted into the center comes out clean.
6. Prepare the Chocolate Topping: While the dessert is baking, melt 100 grams of dark chocolate with 30 ml of milk in a heatproof bowl over simmering water (double boiler method). Stir until the chocolate is completely melted and smooth.
7. Top with Nuts: Once the dessert is baked, remove it from the oven and let it cool slightly. Pour the melted chocolate over the top and sprinkle with 50 grams of chopped nuts.
8. Serve: Allow the chocolate to set before slicing the dessert into squares. Serve warm or at room temperature.

Quick and Delicious No-Oven Bread in 10 Minutes

Ingredients:

For the Bread:

• 4 cups of flour (480g)
• 1 glass of yogurt (220g)
• 1 glass of water (200ml)
• 1 packet of baking powder (10g)
• 1 teaspoon of salt (8g)

For the Topping:

• Melted butter (100g)
• A pinch of finely chopped parsley

Instructions:

1. In a mixing bowl, combine 4 cups of flour, 1 packet of baking powder, and 1 teaspoon of salt.
2. Add 1 glass of yogurt and 1 glass of water to the dry ingredients.
3. Mix everything well until you have a smooth dough.
4. Shape the dough into a loaf or rolls, depending on your preference.
5. Heat a non-stick pan or skillet over medium heat.
6. Once the pan is hot, place the dough in it and cover with a lid.
7. Cook for about 5 minutes on each side, or until the bread is golden brown and cooked through.
8. Remove the bread from the pan and brush it with melted butter.
9. Sprinkle finely chopped parsley on top for added flavor.
10. Enjoy your quick and delicious no-oven bread!

Vanilla Yogurt Cake with Strawberry Jam and Coconut

Ingredients

• • 3 medium eggs
  • 8 g vanilla sugar or 1 sachet of vanillin
  • Pinch of salt

• • 150 g sugar
  • 120 ml sunflower oil
  • 150 g vanilla yogurt

• • 15 g baking powder
  • 290 g flour 00
  • Strawberry jam

• Grated coconut (for topping)

Directions

Preheat the Oven:

1. Preheat your oven to 180°C (350°F) and prepare a 28×19 cm baking mold by lining it with parchment paper or greasing it.

Mix the Batter: 2. In a large mixing bowl, beat the 3 medium eggs until frothy. 3. Add the 8 g of vanilla sugar (or 1 sachet of vanillin) and a pinch of salt. Mix well. 4. Gradually add the 150 g of sugar and continue mixing until well combined. 5. Pour in the 120 ml of sunflower oil and mix until incorporated. 6. Add the 150 g of vanilla yogurt and mix well. 7. Sift together the 290 g of flour and 15 g of baking powder. Gradually add this to the wet mixture, mixing until just combined.

Prepare the Cake: 8. Pour half of the batter into the prepared baking mold and spread it evenly. 9. Spoon the strawberry jam over the batter, spreading it evenly but leaving a small border around the edges. 10. Pour the remaining batter over the strawberry jam layer, spreading it evenly to cover the jam.

Bake the Cake: 11. Place the cake in the preheated oven and bake for about 30 minutes or until the top is golden brown and a toothpick inserted into the center comes out clean.

Cool and Serve: 12. Remove the cake from the oven and let it cool completely in the mold. 13. Once cooled, sprinkle grated coconut over the top for added flavor and decoration. 14. Slice and serve. Enjoy the delicious, soft, and fragrant vanilla yogurt cake with a sweet surprise of strawberry jam and a hint of coconut.

Serving Suggestions

• Serve the cake on its own or with a dollop of whipped cream.
• Enjoy it with a cup of tea or coffee for a delightful snack.

Cooking Tips

• • Ensure all ingredients are at room temperature before mixing to create a smooth batter.
  • Sift the flour and baking powder to avoid lumps and ensure a lighter texture.
  • Adjust the baking time based on your oven; start checking for doneness at 25 minutes.

Nutritional Benefits

• • Eggs: Provide protein and essential vitamins.
  • Yogurt: Adds calcium and probiotics for gut health.

• Sunflower Oil: Offers healthy fats.

Dietary Information

• • Vegetarian: Yes

• Gluten-Free: No (use a gluten-free flour blend to make it gluten-free)
• Dairy-Free: No

Storage Tips

• Store the cake in an airtight container at room temperature for up to 3 days.
• For longer storage, refrigerate for up to a week or freeze for up to a month.