Category: healthy food

Ingredients

Dry Ingredients:

• • 1 ¼ cup (160 g) All-purpose flour

• • ¾ cup (100 g) Whole-wheat flour
  • ½ cup (65 g) Toasted sunflower seeds
  • ½ cup (75 g) Toasted pumpkin seeds

• • 1 tsp Salt
  • 1 tsp Sugar
  • ½ tsp Instant yeast

Wet Ingredients:

• 1 ¼ cups (300 ml) Water (room temperature)

Directions

Mix the Dough:

1. 1. In a large mixing bowl, combine the all-purpose flour, whole-wheat flour, sunflower seeds, pumpkin seeds, salt, sugar, and yeast.
   2. Add the water and mix with a wooden spoon or spatula until a shaggy dough forms.

1. Cover the bowl with plastic wrap or a kitchen towel and let the dough rest at room temperature for 12-18 hours. The dough should double in size and become bubbly.

Shape the Dough:
4. Lightly flour a work surface and turn out the dough. Sprinkle a little flour on top and fold the dough over itself a few times to shape it into a round loaf.
5. Place the dough on a sheet of parchment paper and cover with a kitchen towel. Let it rise for 30-60 minutes.

Preheat the Oven:
6. Place a Dutch oven or heavy oven-safe pot (with a lid) in the oven and preheat to 450°F (230°C) for at least 30 minutes.

Bake the Bread:
7. Carefully remove the preheated Dutch oven from the oven. Use the parchment paper to transfer the dough into the pot.
8. Cover with the lid and bake for 30 minutes. Remove the lid and bake for an additional 5-10 minutes to achieve a golden, crusty top.

Cool and Serve:
9. Remove the bread from the Dutch oven and let it cool on a wire rack before slicing. Enjoy your homemade multi-seed bread!

Serving Suggestions

• • Slice and serve with butter, jam, or cream cheese.
  • Use for sandwiches or as a base for avocado toast.
  • Pair with soups, stews, or salads.

Cooking Tips

• • For extra crunch, sprinkle additional seeds on top of the dough before baking.
  • Use a combination of other seeds like sesame, flax, or chia for added variety.

• Ensure the Dutch oven is well-heated to create a perfect crust.

Nutritional Benefits

• • Seeds: Provide healthy fats, fiber, and essential minerals.

• Whole-wheat flour: Adds fiber and nutrients for a wholesome loaf.

Dietary Information

• • Vegetarian.

• Can be made vegan by ensuring no dairy-based toppings are used.

Nutritional Facts (Per Slice, Approximate)

• • Calories: 180

• • Protein: 6 g
  • Fat: 8 g
  • Carbohydrates: 20 g

• Fiber: 4 g
• Sugar: 1 g

Ingredients

• • 400 g (14 oz) broccoli, cut into florets

• • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 carrot, sliced

• • 200 g (7 oz) peppers, chopped
  • 200 g (7 oz) mushrooms, sliced
  • Salt, to taste

• • Pepper, to taste
  • Oregano, to taste
  • 4 eggs

• • 200 ml (3/4 cup) cream (20%)
  • 100 g (1 cup) mozzarella cheese, grated
  • Olive oil, for cooking

Directions

• • • • Heat a little olive oil in a large skillet over medium heat.
      • Add chopped onion and sauté until translucent, about 3-4 minutes.
      • Stir in minced garlic and cook for 1 minute until fragrant
• .Prepare the Vegetables:
  • Prepare the Egg Mixture:
    • • In a mixing bowl, whisk together eggs and cream until smooth.
      • Stir in grated mozzarella cheese and season with a pinch of salt and pepper.

     

  • Assemble the Casserole:
    • • Preheat your oven to 180°C (350°F).
      • Lightly grease a baking dish with olive oil.

     

    • Transfer the cooked vegetables to the prepared baking dish and spread them evenly.
    • Pour the egg and cream mixture over the vegetables, ensuring it covers them completely.

• Bake the Casserole:
  • Place the dish in the preheated oven and bake for 20-25 minutes, or until the egg mixture is set and the top is golden and bubbly.
• Serve:
  • • Let the casserole cool for 5 minutes before serving.

   

  • Slice and serve warm as a main dish or side.

5 Serving Suggestions

• • Pair with a fresh green salad for a light and balanced meal.

• • Serve alongside crusty bread or garlic toast.
  • Add a dollop of sour cream or Greek yogurt for a creamy complement.
  • Pair with grilled chicken or fish for a protein-rich meal.

• Enjoy with a side of roasted potatoes or rice.

Cooking Tips

• • Cut the vegetables into uniform sizes to ensure even cooking.
  • Use fresh mozzarella for a richer, creamier texture.

• • For added flavor, sprinkle Parmesan cheese on top before baking.
  • Substitute heavy cream with half-and-half for a lighter option.
  • Add a pinch of red pepper flakes for a touch of heat.

Nutritional Benefits

• • Broccoli: High in fiber, vitamins C and K, and antioxidants.
  • Eggs: Provide high-quality protein and essential nutrients.
  • Mushrooms: Rich in B vitamins and low in calories.

• Carrots: Packed with beta-carotene, supporting eye health.
• Cheese and Cream: Add calcium and healthy fats.

Dietary Information

• • Vegetarian-Friendly: Contains no meat products.

• • Low-Carb: Suitable for low-carb diets.
  • Gluten-Free: Naturally free of gluten without modifications.
  • Customizable: Easily adaptable with different vegetables or cheeses.

Nutritional Facts (Per Serving)

• • Calories: ~240
  • Protein: 12 g
  • Carbohydrates: 10 g

• • Fat: 18 g
  • Fiber: 2 g
  • Sodium: ~300 mg

Storage

• • Refrigeration: Store leftovers in an airtight container for up to 3 days.
  • Freezing: Freeze portions for up to 1 month. Thaw overnight in the fridge before reheating.
  • Reheating: Warm in the oven at 180°C (350°F) or microwave until heated through.

Ingredients:

• 1 cup (80g) rolled oats
• 3/4 cup (100g) raisins
• 3/4 cup (80g) walnuts, roughly chopped
• 100g (3.5 oz) dried apricots, chopped
• 1 medium ripe banana, mashed
• 100g (3.5 oz) dark chocolate (without added sugar), chopped
• 1 teaspoon coconut oil (or oil of your choice)

Instructions:

Preheat the Oven:

1. Preheat your oven to 180°C (360°F). Line a baking dish or tray with parchment paper.

Mix the Ingredients:

1. In a large mixing bowl, combine the rolled oats, raisins, walnuts, and dried apricots.
2. Stir in the mashed banana until everything is well mixed and the mixture starts to stick together.

Form the Bars:

1. Transfer the mixture to the prepared baking dish. Press it down firmly into an even layer to help the bars stick together after baking.

Bake:

1. Place the baking dish in the preheated oven and bake for 20 minutes, or until the edges start to turn golden brown.

Prepare the Chocolate Topping:

1. While the bars are baking, melt the dark chocolate with the coconut oil. You can do this in a microwave in short bursts of 20 seconds, stirring in between, or use a double boiler on the stove.

Add Chocolate Layer:

1. Once the bars are done, remove them from the oven and while still warm, pour the melted chocolate over the top, spreading it out to cover the surface evenly.

Refrigerate:

1. Allow the chocolate to set at room temperature, then place the bars in the refrigerator for 20-30 minutes to firm up the chocolate and make the bars easier to cut.

Cut and Serve:

1. Once chilled, remove the bars from the refrigerator and lift them out of the dish using the edges of the parchment paper.
2. Cut into desired sizes and shapes.

Storage:

1. Store the bars in an airtight container in the refrigerator. They can also be wrapped individually for on-the-go snacks.

Tips:

• Use ripe bananas for natural sweetness and proper binding.
• Customize with your favorite nuts and dried fruits.
• Toast oats and nuts for a crunchier texture if desired.

Serving Suggestions:

Enjoy these Homemade Sugar-Free Energy Bars as a quick breakfast option, a midday snack, or a post-workout refuel. Pair them with a cup of tea or coffee for a satisfying treat.

Cooking Tips:

• Ensure the banana is ripe for natural sweetness and better binding of the ingredients.
• Customize the bars with your favorite nuts, dried fruits, or seeds for added texture and flavor.
• Press the mixture firmly into the baking dish to create cohesive bars.

Ingredients:

• • 2 eggs

• • Pinch of salt
  • 100g sugar (½ cup)
  • 120ml oil (½ cup)

• • 125g yogurt (½ cup)
  • Zest and juice of half a lemon
  • 180g flour (1½ cups)

• 2 teaspoons (10g) baking powder
• 3 tablespoons candied fruit

Directions:

1. 1. Preheat the oven to 175°C (350°F) and grease a 25x13cm (9×5 inches) loaf pan or line it with parchment paper.

1. 1. In a large bowl, beat the eggs with a pinch of salt until slightly frothy.
   2. Add the sugar, oil, yogurt, lemon zest, and lemon juice to the eggs. Whisk until smooth and well combined.
   3. Sift in the flour and baking powder, then gently fold the dry ingredients into the wet mixture using a spatula or whisk. Be careful not to overmix.

1. 1. Stir in the candied fruit, ensuring they are evenly distributed throughout the batter.
   2. Pour the batter into the prepared loaf pan and smooth the top with a spatula.
   3. Bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean.

1. Allow the cake to cool in the pan for 10 minutes, then transfer it to a wire rack to cool completely.
2. Slice and enjoy with a dusting of powdered sugar or a drizzle of lemon glaze, if desired.

Serving Suggestions:

• • Serve the cake warm or at room temperature with a side of fresh whipped cream or vanilla ice cream.

• For a citrusy burst, drizzle the cake with a lemon glaze made from powdered sugar and lemon juice.
• Pair with a cup of tea or coffee for a refreshing afternoon snack.

Cooking Tips:

• • To prevent the candied fruit from sinking to the bottom, lightly toss them in flour before adding them to the batter.

• You can substitute Greek yogurt for a thicker texture and richer flavor.
• For an extra lemony flavor, add more lemon zest or a dash of lemon extract to the batter.

Nutritional Benefits:

• • Eggs provide high-quality protein and essential vitamins.

• • Yogurt offers a good source of calcium and probiotics for gut health.
  • Lemon juice and zest are rich in vitamin C, boosting immunity and offering antioxidant benefits.
  • The oil used in this recipe helps maintain the cake’s moist texture without adding butter.

Dietary Information:

• • This recipe is vegetarian.
  • Can be made dairy-free by substituting regular yogurt with plant-based yogurt.
  • You can substitute whole wheat flour for a higher-fiber option, but it may change the texture slightly.

Nutritional Facts (per slice):

• • Calories: ~220
  • Carbohydrates: 28g
  • Protein: 3g

• • Fat: 10g
  • Sugar: 12g
  • Fiber: 1g

Storage:

• • Room temperature: Store in an airtight container for up to 3 days.
  • Refrigerator: The cake will stay fresh for up to 5 days.
  • Freezer: Wrap tightly and freeze for up to 2 months. Defrost at room temperature before serving.

Why You’ll Love This Recipe:

• • The yogurt keeps the cake incredibly moist and light.
  • The bright lemon flavor pairs wonderfully with the sweetness of the candied fruit.
  • It’s easy to make and perfect for casual gatherings or special occasions.

• It’s a versatile cake that can be adapted with different fruits or glazes.

Ingredients:

• • 1 cup (150 g) pitted dates, chopped
  • 1 cup (250 ml) hot water
  • 1 teaspoon baking soda

• • 1/2 cup (115 g) unsalted butter, softened
  • 3/4 cup (150 g) sugar
  • 2 large eggs

• • 1 teaspoon vanilla extract
  • 1 1/2 cups (190 g) all-purpose flour
  • 1 teaspoon baking powder

• • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg (optional)
  • A pinch of salt

Directions:

• Prepare the Date Mixture:
  • • Place the chopped dates in a bowl and pour the hot water over them.
    • Stir in the baking soda and let it sit for 10 minutes to soften the dates.

   

• Preheat the Oven and Prepare the Pan:
  • • Preheat your oven to 350°F (175°C).
    • Grease and flour an 8-inch (20 cm) round or square baking pan.

   

• Make the Batter:
  • • In a mixing bowl, cream the butter and sugar until light and fluffy.
    • Add the eggs one at a time, beating well after each addition.

   

  • • Mix in the vanilla extract.
    • Sift together the flour, baking powder, cinnamon, nutmeg (if using), and salt in a separate bowl.
    • Gradually add the dry ingredients to the wet mixture, alternating with the date mixture, starting and ending with the dry ingredients. Mix until just combined.

   

• Bake the Cake:
  • • Pour the batter into the prepared baking pan and smooth the top.
    • Bake in the preheated oven for 35-40 minutes, or until a toothpick inserted into the center comes out clean.

   

• Cool and Serve:
  • • Allow the cake to cool in the pan for 10 minutes, then transfer it to a wire rack to cool completely.
    • Serve plain, with powdered sugar, or drizzled with caramel sauce.

   

Serving Suggestions:

• • Serve with a dollop of whipped cream or a scoop of vanilla ice cream.

• • Pair with a cup of tea or coffee for a cozy snack.
  • Drizzle with homemade caramel or toffee sauce for an indulgent dessert.
  • Add a sprinkle of chopped walnuts or pecans for extra crunch.

• Serve warm with a side of cream cheese frosting for a decadent treat.

Cooking Tips:

• • Ensure the dates are finely chopped for even distribution throughout the cake.

• • For extra richness, substitute brown sugar for part of the granulated sugar.
  • Add a handful of chopped nuts or chocolate chips to the batter for variety.
  • If using dried dates, soak them in hot water for an additional 5 minutes.

• Let the cake cool slightly before slicing to retain its shape.

Nutritional Benefits:

• • Dates are rich in natural sugars, fiber, and antioxidants.

• A good source of energy and perfect for satisfying sweet cravings naturally.

Dietary Information:

• • Contains gluten, dairy, and eggs.

• Can be made dairy-free by substituting butter with a plant-based alternative.

Nutritional Facts (Per Slice, Based on 10 Slices):

• • Calories: 220

• • Protein: 3g
  • Carbohydrates: 34g
  • Fat: 8g

• Fiber: 2g

Storage:

• • Store the cake in an airtight container at room temperature for up to 3 days.

• Refrigerate for up to a week or freeze slices for up to 3 months. Thaw at room temperature before serving.

Ingredients

For the Cake Base:

• • Butter: 100 g (softened)
  • Cookies: 300 g (crushed into fine crumbs)
  • Walnuts: 30 g (chopped, optional for crunch)

For the Cream Layer:

• • Cream: 500 ml (whipping cream or heavy cream)
  • Condensed milk: 200 g
  • Cocoa powder: 20 g

For the Chocolate Glaze:

• Dark chocolate: 100 g (melted)
• Butter: 20 g (for shine and smoothness)

Steps

Step 1: Prepare the Cookie Base

1. 1. Crush the cookies into fine crumbs using a food processor or by placing them in a ziplock bag and crushing with a rolling pin.
   2. In a mixing bowl, combine the cookie crumbs, softened butter, and chopped walnuts. Mix until the texture resembles wet sand.

1. Press this mixture evenly into the base of a springform pan or a lined baking dish to create a firm crust. Refrigerate while you prepare the cream layer.

Step 2: Whip the Cream Layer

1. 1. In a large bowl, whip the cream until soft peaks form.
   2. Add the condensed milk and sifted cocoa powder into the whipped cream. Gently fold until smooth and well combined.

1. Spread the cream mixture evenly over the cookie base. Smooth the top with a spatula for an even finish.

Step 3: Make the Chocolate Glaze

1. 1. Melt the dark chocolate with the butter in a heatproof bowl over simmering water (double boiler method) or in the microwave in 20-second intervals. Stir until smooth and glossy.
   2. Allow the glaze to cool slightly before pouring it over the cream layer. Spread it evenly using a spatula or tilt the pan gently to cover the surface.

Step 4: Chill the Cake

1. Cover the cake with plastic wrap and refrigerate for at least 2-3 hours, or until fully set. For best results, chill overnight.

Step 5: Garnish and Serve

1. Before serving, optionally garnish with extra chopped walnuts, cookie crumbs, or chocolate shavings for added flair.
2. Slice with a warm knife for clean cuts and serve chilled.

Ingredients

Dry Ingredients:

• 1 cup (160 g) rice flour
• 1 cup (90 g) oat flour (gluten-free if needed)
• ½ scant cup (50 g) cornstarch
• ¾ cup (75 g) shredded unsweetened coconut
• 2 Tbsp (10 g) ground flax seeds
• 1½ tsp baking powder
• ½ tsp baking soda

Wet Ingredients:

• ½ small/medium fresh pineapple (350 g) (see instructions)
• ¼ cup (60 g) canned coconut milk
• ⅓ cup (110 g) maple syrup
• 1 tsp vanilla extract

Icing:

• ⅓ heaped cup (50 g) powdered erythritol or icing sugar
• 1 Tbsp canned coconut milk
• ½ Tbsp lemon juice

Instructions

1. Prepare Pineapple Purée: Chop 1/2 of a small/medium pineapple (peeled) into chunks, then blend in a high-speed blender until smooth. You’ll need 1 1/2 cups (350 grams) of purée for this recipe. Set aside.
2. Preheat Oven: Preheat the oven to 350°F (180°C) and line a 9-inch (23 cm) cake pan with parchment paper. Note: I used an 8-inch (20 cm) pan and had some leftover batter, which I used for muffins.
3. Process Dry Ingredients: In a food processor or blender, process all dry ingredients (rice flour, oat flour, cornstarch, shredded coconut, ground flax seeds, baking powder, and baking soda).
4. Combine Wet and Dry Ingredients: Add the wet ingredients (pineapple purée, coconut milk, maple syrup, and vanilla extract) to the dry ingredients and pulse again until just combined.
5. Bake: Pour the mixture into the prepared cake pan and bake in the preheated oven for about 45-50 minutes, or until a toothpick inserted into the center of the cake comes out clean.
6. Cool: Let the cake cool in the pan for 10-15 minutes, then transfer it to a cooling rack to cool completely.
7. Prepare Icing: In a small bowl, mix the ingredients for the icing (powdered erythritol, coconut milk, and lemon juice) with a whisk until smooth.
8. Drizzle Icing: Once the cake is fully cooled, drizzle the icing over the top. Let the icing set before serving.

Notes

• Flour: You can use regular flour instead of rice flour if the recipe doesn’t need to be gluten-free.
• Cornstarch: Potato flour should work as a substitute.
• Shredded Coconut: You can use 75 grams of ground, blanched almonds (almond flour) instead. Any other ground nuts should be fine too.
• Maple Syrup: Any other liquid sweetener can be used.

Serving Suggestions

• Serve slices of the cake with a cup of tea or coffee.
• Enjoy it as a dessert or a sweet snack.

Storage

• Store leftovers in an airtight container at room temperature for up to 2 days.
• For longer storage, keep the cake in the refrigerator for up to a week. Bring to room temperature before serving.

Cooking Tips

• Measure the ingredients in grams for the most accurate results.
• Ensure the pineapple purée is smooth to avoid chunks in the cake.

Nutritional Benefits

• Pineapple adds a boost of vitamin C and natural sweetness.
• Coconut provides healthy fats and a delicious flavor.

Dietary Information

• This recipe is gluten-free and can be made vegan by ensuring all ingredients used are plant-based.

Ingredients (Serves 8-10)

For the Cake:

• • 2 large eggs
  • 175 g (¾ cup) brown sugar

• • 75 g (⅓ cup) plain yogurt
  • 120 ml (½ cup) vegetable oil
  • 225 g (1 ½ cups) plain flour

• • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt

• • 1 teaspoon cinnamon powder
  • 225 g (2 cups) grated carrots
  • 75 g (½ cup) chopped nuts (walnuts or pecans recommended)

• 1 teaspoon vanilla extract
• ½ teaspoon almond essence (optional)

For the Cream Cheese Frosting:

• • 75 g (⅓ cup) cream cheese, softened
  • 75 g (⅓ cup) butter, softened
  • 120 g (1 cup) powdered sugar

Baking Pan:

• Size: 20×20 cm (8×8 inches)

Directions

1. Prepare the Cake Batter:

• • Preheat your oven to 170°C (338°F). Grease and line the baking pan with parchment paper.
  • In a large mixing bowl, whisk together eggs, brown sugar, yogurt, vegetable oil, vanilla extract, and almond essence (if using) until smooth and well combined.

• • In a separate bowl, sift together plain flour, baking powder, baking soda, salt, and cinnamon powder.
  • Gradually add the dry ingredients to the wet ingredients, mixing until just combined. Do not overmix.
  • Fold in grated carrots and chopped nuts gently until evenly distributed.

2. Bake the Cake:

• • Pour the batter into the prepared baking pan and spread it evenly.
  • Bake in the preheated oven for 35–40 minutes, or until a toothpick inserted into the center comes out clean.

• Allow the cake to cool completely in the pan before frosting.

3. Make the Frosting:

• • In a medium bowl, whisk together cream cheese, butter, and powdered sugar for 3–4 minutes, until smooth and creamy. Adjust sweetness to taste if needed.

4. Assemble the Cake:

• • Once the cake is completely cooled, spread the cream cheese frosting evenly over the top.
  • Optional: Garnish with additional chopped nuts or a sprinkle of cinnamon for decoration.

5. Serve:

• Slice into squares and serve at room temperature.

Serving Suggestions

• • Enjoy with a cup of tea or coffee for a delightful snack.
  • Serve with a scoop of vanilla ice cream for added indulgence.
  • Dust with a light sprinkle of cinnamon for extra warmth.

• Pair with fresh fruit, such as strawberries or blueberries.

Cooking Tips

• • Grate the carrots finely to ensure even distribution and a moist texture.

• • Toast the nuts lightly before adding them to the batter for enhanced flavor.
  • Ensure the cream cheese and butter are softened for a smooth frosting.
  • Allow the cake to cool completely before frosting to prevent the frosting from melting.

• For added flavor, mix a pinch of nutmeg or ginger powder into the batter.

Nutritional Benefits

• • Carrots are rich in beta-carotene, fiber, and antioxidants.

• Nuts provide healthy fats, protein, and minerals.
• The use of yogurt adds moisture and reduces the need for excessive fat.

Dietary Information

• Vegetarian
• Can be made dairy-free by substituting yogurt, cream cheese, and butter with plant-based alternatives.

Nutritional Facts (Per Serving)

• • Calories: ~320
  • Protein: 5 g
  • Carbohydrates: 35 g

• • Fat: 18 g
  • Fiber: 2 g
  • Sugar: 22 g

Storage

• • Store leftover cake in an airtight container in the refrigerator for up to 4 days.
  • The unfrosted cake can be frozen for up to 2 months. Thaw at room temperature before frosting and serving.

Why You’ll Love This Recipe

• • Perfectly moist and full of warm, spiced flavors.
  • Cream cheese frosting adds the perfect tangy sweetness.

• Easy to prepare with simple ingredients.
• A crowd-pleaser for any occasion, from casual to festive