Category: healthy food

Decadent Frozen Chocolate Bars with Peanut

Ingredients

• • 300g (10.5 oz) cottage cheese or cream cheese (about 1 1/4 cups)
  • 40g (3 tbsp) coconut, cocoa, or classic butter

• • 40g (2 tbsp) honey
  • 1 tsp vanilla extract
  • 20g (2 tbsp) cocoa powder

• • 40g (1/4 cup) peanuts
  • 160g (5.6 oz) dark chocolate (about 1 cup)
  • 40g (3 tbsp) vegetable oil

Directions

1. Prepare the Cream Base:

• In a bowl, combine cottage cheese or cream cheese with melted butter, honey, vanilla extract, and cocoa powder.
• Blend the mixture using a food processor or blender until smooth.

2. Freeze the Cream Base:

• • Spoon the cream mixture into silicone molds for ice sticks.

• Freeze for at least 3 hours or until fully solid.

3. Prepare the Chocolate Coating:

• • Chop the peanuts into medium-fine pieces.
  • Melt the dark chocolate in a heatproof bowl using a double boiler or microwave.

• Stir in vegetable oil and chopped peanuts until well-mixed.

4. Coat the Frozen Bars:

• • Remove the frozen cream bars from the molds.
  • Dip each bar into the chocolate-peanut coating.

• Return the coated bars to the freezer for another 15 minutes to set the chocolate.

Serving Suggestions

• • Serve immediately for a refreshing dessert on a warm day.
  • Pair with coffee or tea for an indulgent snack.

Cooking Tips

• • Blend the cream base thoroughly for a smooth texture.
  • Use high-quality dark chocolate to enhance flavor.
  • Work quickly when dipping bars to keep the chocolate from hardening too fast.

Nutritional Benefits

• • Cottage Cheese/Cream Cheese: High in protein and calcium.
  • Dark Chocolate: Packed with antioxidants and beneficial fats.
  • Peanuts: A great source of healthy fats and protein.

Dietary Information

• • Vegetarian: Yes
  • Gluten-Free: Ensure all ingredients are certified gluten-free.
  • Nut-Free: Replace peanuts with a nut-free alternative if needed.

Nutritional Facts (per serving)

• • Calories: 200 kcal
  • Protein: 5g
  • Fat: 15g

• Carbohydrates: 10g

Storage

• Store in an airtight container in the freezer for up to one week.

Why You’ll Love This Recipe

• • Quick and simple to make—no baking required!

• A perfect treat for hot weather or any time you’re craving something sweet.
• Combines creamy, crunchy, and chocolatey goodness in one bite.

Lentil and Seed Apple Bake

Ingredients:

• • 200 g lentils
  • 30 ml olive oil

• • 2 tablespoons rice (ground in a coffee grinder)
  • 6 tablespoons water
  • 3 tablespoons flaxseeds (ground in a coffee grinder)

• • 20 g pumpkin seeds (chopped)
  • 1 apple (chopped or grated)
  • A pinch of salt

• • Coriander (to taste)
  • 2 tablespoons oats
  • 10 g baking powder

• Extra pumpkin seeds (for topping)
• Vegetable oil (for greasing)

Directions:

1. 1. Soak the Lentils:
      Fill a bowl with water and soak the lentils for at least 1 hour. Rinse and drain the lentils afterward.

1. 1. Blend the Lentils:
      Using an immersion blender, blend the soaked lentils until smooth. Add the olive oil and blend to combine.
   2. Prepare the Rice Flour:
      Grind 2 tablespoons of rice in a coffee grinder until it becomes a fine powder.
   3. Prepare the Flaxseed Mixture:
      Grind 3 tablespoons of flaxseeds and mix them with 6 tablespoons of water. Let sit for a few minutes until it thickens.

1. 1. Chop the Pumpkin Seeds:
      Chop 20 g of pumpkin seeds with a knife for texture.
   2. Combine Ingredients:
      In a bowl, mix the lentil blend, ground rice, flaxseed mixture, chopped pumpkin seeds, apple, salt, coriander, oats, and baking powder. Stir well until everything is well incorporated.
   3. Prepare the Baking Dish:
      Grease a baking dish with vegetable oil and pour the mixture into the dish. Smooth the top and sprinkle with extra pumpkin seeds.

1. Bake:
   Preheat your oven to 180°C (350°F). Bake the dish for 40-45 minutes, or until a toothpick comes out clean and the top is golden.
2. Cool and Serve:
   Let the bake cool slightly before serving. Enjoy it warm or at room temperature.

Serving Suggestions:

• • Serve with a dollop of yogurt or a drizzle of honey for a bit of sweetness.

• This bake pairs well with a side of fresh fruit or a smoothie for a healthy breakfast.

Cooking Tips:

• • Adjust the seasoning with your favorite herbs or spices for a different flavor profile.
  • For added crunch, you can top the bake with sunflower seeds or nuts before baking.

Nutritional Benefits:

• Lentils are a great source of plant-based protein and fiber.
• Flaxseeds and pumpkin seeds add healthy fats and essential nutrients, including omega-3 fatty acids and magnesium.
• Apples provide natural sweetness and are high in fiber and antioxidants

Ingredients:

• • 300g flour
  • 250g sugar

• • 160g refined sunflower oil
  • 100g milk
  • 4 medium eggs

• • Zest of one orange
  • Zest of one lemon
  • 10g vanilla sugar

• 10g baking powder
• A pinch of salt

Instructions:

1. 1. Prepare the Oven and Pan:
      • • Preheat your oven to 180°C (350°F).

       

      • Grease a 25 cm (10-inch) diameter baking pan with a thin layer of butter and line it with parchment paper.
   2. Make the Batter:
      • • In a mixing bowl, crack the eggs and add the sugar and vanilla sugar.

       

      • • Grate the zest of one lemon and one orange.
        • Beat the mixture with a mixer on medium or high speed for about 3 minutes until light and fluffy.
        • Add a pinch of salt and gradually mix in the milk.

       

      • Add one-third of the flour, mix, then add half of the milk, followed by the remaining flour and the rest of the milk. Finally, mix in the remaining flour. Stir until combined but don’t overmix.
   3. Bake the Cake:
      • • Pour the batter into the prepared pan and smooth it out.

       

      • Bake in the preheated oven for about 40 minutes. Check for doneness by inserting a wooden skewer into the center; it should come out clean.
      • Let the cake cool in the pan for 15 minutes, then remove and cool completely.

1. 1. Storage and Serving:
      • Store the cake wrapped in plastic wrap for up to 5 days. It will remain soft and delicious.
      • This cake is perfect for breakfast with a cup of coffee or tea.

Serving Suggestions:

• Enjoy the cake warm or at room temperature.
• Pair with a cup of coffee or tea for a delightful breakfast or snack.

Cooking Tips:

• • Ensure all ingredients are at room temperature for the best texture.

• Don’t overmix the batter to avoid a dense cake.

Nutritional Benefits:

• • This cake provides a good source of energy from carbohydrates and fats.
  • The citrus zest adds a burst of flavor and vitamin C.

Dietary Information:

• This recipe is vegetarian.
• To make it dairy-free, substitute the milk with a plant-based alternative and use a dairy-free butter.

Nutritional Facts (per serving):

• • Calories: Approximately 350 kcal

• • Fat: 15g
  • Carbohydrates: 45g
  • Protein: 5g

Storage:

• Store in an airtight container at room temperature or wrap in plastic wrap. Keeps fresh for up to 5 days.

5-Minute Banana Mousse Dessert – A Classic Italian Delight

Ingredients

• 3 bananas
• 30 g (2 tbsp) butter
• 250 ml (1 cup) milk
• 40 g (⅓ cup) corn starch
• 250 ml (1 cup) cream
• 150 g (⅓ cup + 2 tbsp) condensed milk

Step-by-Step Instructions

1. Prepare the Bananas

Start by slicing the 3 bananas into thin, even pieces. The slices should be small enough to cook through quickly and break down easily into a smooth puree.

Fry the Bananas

In a large frying pan, melt 30 g of butter over low heat. Once the butter has melted, add the banana slices to the pan. Cook the bananas gently for about 10 minutes, stirring occasionally, until they soften and become lightly caramelized. The gentle frying process enhances the natural sweetness of the bananas and brings out a rich, buttery flavor.

2. Make the Banana Base

Once the bananas are soft, use an immersion blender to blend them into a smooth puree. You can also use a regular blender if you prefer. The goal is to create a creamy, lump-free banana mixture.

Add Milk and Cornstarch

Pour 250 ml of milk into the banana puree and add 40 g of cornstarch. Stir the mixture well to ensure the cornstarch dissolves completely, avoiding any lumps. Cornstarch will act as the thickening agent, giving the mousse its silky texture.

3. Thicken the Banana Mixture

Transfer the banana mixture to a saucepan and cook it over medium heat. Stir constantly to prevent the mixture from sticking to the bottom of the pan. Cook until the mixture thickens into a smooth custard-like consistency, which should take about 5-7 minutes. Once thickened, remove the saucepan from the heat.

4. Cool the Custard Base

Pour the thickened banana mixture into a bowl. To prevent a skin from forming, cover the surface of the custard base directly with plastic wrap (in contact). Set it aside to cool to room temperature.

5. Whip the  Cream and Condensed Milk

While the custard base is cooling, prepare the cream mixture. In a separate bowl, whip 250 ml of cream with 150 g of condensed milk using a hand mixer. Beat until the mixture becomes light and fluffy. The cream should hold soft peaks, but be careful not to overwhip it, as you want a smooth, airy texture for the mousse.

6. Combine the Cream and Banana Mixture

Once the banana custard base has cooled, beat it with a mixer until smooth. Gradually fold the cooled banana custard into the whipped cream and condensed milk mixture. Continue to gently mix and beat the ingredients until they are fully combined, creating a light and creamy mousse.

7. Chill and Serve

Transfer the banana mousse into a pastry bag for easy serving. You can pipe the mousse into individual serving glasses or bowls for an elegant presentation. Alternatively, simply spoon the mousse into your preferred serving dishes.

For the best results, chill the mousse in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld and gives the mousse a more structured texture.

Optional Toppings

For extra flavor and texture, you can garnish the banana mousse with a sprinkle of cocoa powder, grated  chocolate, or even chopped nuts. Fresh banana slices or a drizzle of caramel sauce also make excellent finishing touches.

Nutrition Information (Per Serving)

• Calories: 310 kcal
• Protein: 4 g
• Carbohydrates: 42 g
• Fat: 16 g
• Fiber: 2 g
• Sugar: 28 g
• Serving Size: Serves 6

5-Minute Banana Mousse Dessert – A Classic Italian Delight

Ingredients

• 3 bananas
• 30 g (2 tbsp) butter
• 250 ml (1 cup) milk
• 40 g (⅓ cup) corn starch
• 250 ml (1 cup) cream
• 150 g (⅓ cup + 2 tbsp) condensed milk

Step-by-Step Instructions

1. Prepare the Bananas

Start by slicing the 3 bananas into thin, even pieces. The slices should be small enough to cook through quickly and break down easily into a smooth puree.

Fry the Bananas

In a large frying pan, melt 30 g of butter over low heat. Once the butter has melted, add the banana slices to the pan. Cook the bananas gently for about 10 minutes, stirring occasionally, until they soften and become lightly caramelized. The gentle frying process enhances the natural sweetness of the bananas and brings out a rich, buttery flavor.

2. Make the Banana Base

Once the bananas are soft, use an immersion blender to blend them into a smooth puree. You can also use a regular blender if you prefer. The goal is to create a creamy, lump-free banana mixture.

Add Milk and Cornstarch

Pour 250 ml of milk into the banana puree and add 40 g of cornstarch. Stir the mixture well to ensure the cornstarch dissolves completely, avoiding any lumps. Cornstarch will act as the thickening agent, giving the mousse its silky texture.

3. Thicken the Banana Mixture

Transfer the banana mixture to a saucepan and cook it over medium heat. Stir constantly to prevent the mixture from sticking to the bottom of the pan. Cook until the mixture thickens into a smooth custard-like consistency, which should take about 5-7 minutes. Once thickened, remove the saucepan from the heat.

4. Cool the Custard Base

Pour the thickened banana mixture into a bowl. To prevent a skin from forming, cover the surface of the custard base directly with plastic wrap (in contact). Set it aside to cool to room temperature.

5. Whip the  Cream and Condensed Milk

While the custard base is cooling, prepare the cream mixture. In a separate bowl, whip 250 ml of cream with 150 g of condensed milk using a hand mixer. Beat until the mixture becomes light and fluffy. The cream should hold soft peaks, but be careful not to overwhip it, as you want a smooth, airy texture for the mousse.

6. Combine the Cream and Banana Mixture

Once the banana custard base has cooled, beat it with a mixer until smooth. Gradually fold the cooled banana custard into the whipped cream and condensed milk mixture. Continue to gently mix and beat the ingredients until they are fully combined, creating a light and creamy mousse.

7. Chill and Serve

Transfer the banana mousse into a pastry bag for easy serving. You can pipe the mousse into individual serving glasses or bowls for an elegant presentation. Alternatively, simply spoon the mousse into your preferred serving dishes.

For the best results, chill the mousse in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld and gives the mousse a more structured texture.

Optional Toppings

For extra flavor and texture, you can garnish the banana mousse with a sprinkle of cocoa powder, grated  chocolate, or even chopped nuts. Fresh banana slices or a drizzle of caramel sauce also make excellent finishing touches.

Nutrition Information (Per Serving)

• Calories: 310 kcal
• Protein: 4 g
• Carbohydrates: 42 g
• Fat: 16 g
• Fiber: 2 g
• Sugar: 28 g
• Serving Size: Serves 6

Quick and Delicious 5-Minute Bread Recipe

Say goodbye to store-bought bread with this perfect quick bread recipe!

Ingredients:

• 350g wheat flour (sieved)
• 1 tsp sugar
• 1 tsp salt (season to taste)
• 5g dry yeast
• 210ml boiled, not hot water
• 30g vegetable oil
• Milk and butter for brushing
• Additional flour for dusting

Instructions:

1. In a bowl, mix sieved flour, sugar, salt, and dry yeast.
2. Combine all dry ingredients thoroughly.
3. Pour in 210ml of boiled, not hot water.
4. Add 30g of vegetable oil.
5. Mix well until a dough forms.
6. Brush the dough with vegetable oil.
7. Cover with cling film and let it rest in a warm place for 15 minutes.
8. Brush the dough with milk and butter.
9. Dust with flour.
10. Cut the dough with a knife.
11. Bake in a preheated oven at 180°C (356°F) for 20 minutes.
12. Savor your homemade bread – quick and simply delicious!

Quick and Easy Sweet Apple Pancakes Recipe: Ready in Just 5 Minutes!

Looking for a delicious and quick sweet treat? These soft apple pancakes are the perfect solution! Made with simple ingredients and ready in just 5 minutes, they’re sure to satisfy your cravings for something sweet.

Ingredients:

• 150 g of white yogurt
• 140 grams of flour
• 15g stevia sweetener (or alternatively 30g normal sugar)
• 1 apple
• 1 egg
• 1 grated lemon zest
• ½ teaspoon baking powder
• Enough cinnamon
• A drizzle of oil for frying
• Enough icing sugar (optional)

Preparation:

Soft Apple Pancakes

1. Take the apple, peel it, clean it by removing the core, grate it with a grater, and set it aside temporarily.
2. Crack the egg into a bowl and add the stevia sweetener (or sugar), then mix with a hand whisk.
3. Add the yogurt, mix well, then add the grated apple and lemon zest. Mix with a spatula until you achieve a homogeneous consistency.
4. Sift the flour and baking powder into the mixture and incorporate them gently until well combined.
5. Heat a non-stick pan and drizzle it with oil. Pour two tablespoons of the mixture into the pan to form each pancake.
6. Cook the pancakes on both sides until they are nicely browned and cooked through.
7. Once the pancakes are ready, garnish them with a pinch of icing sugar mixed with cinnamon for extra sweetness and flavor.

Conclusion

These sweet apple pancakes are not only delicious but also incredibly easy to make. With just a handful of ingredients and 5 minutes of your time, you can indulge in a delightful treat that will surely satisfy your sweet tooth. Whether it’s for breakfast, brunch, or dessert, these pancakes are sure to become a favorite in your household.