Healthy Lentil Bread Recipe

Ingredients

• 1 ¼ cups (250 g) lentils, soaked for 8 hours
• 2 ⅞ cups (700 ml) water (for soaking)
• 100 ml (3.4 fl oz) water (for blending)
• 2 tbsp olive oil (30 ml)
• 2 tbsp rice flour (16 g)
• 1 tsp turmeric (5 g)
• 1 tbsp ground coriander (7 g)
• 1 tsp baking powder (4 g)
• 2 tbsp psyllium husk (16 g)
• Salt, to taste
• 1 tbsp lemon juice (15 ml)
• Vegetable oil, for greasing the pan
• A handful of sunflower seeds
• A handful of sesame seeds

Step-by-Step Instructions

1. Soak the Lentils

1. Soak the lentils: Place 250 grams of lentils in a large bowl and cover with 700 ml of water. Let the lentils soak for 8 hours or overnight. This helps soften the lentils and makes them easier to blend into a smooth batter.
2. Drain and rinse: After soaking, drain any excess water and rinse the lentils under cold water.

2. Blend the Lentils

1. Add water: After rinsing, transfer the soaked lentils to a blender or food processor. Add 100 ml of fresh water to the lentils.
2. Blend until smooth: Blend the lentils until you achieve a smooth, even consistency. Ensure there are no large pieces left in the mixture.
3. Incorporate olive oil: While blending, gradually pour in 2 tablespoons of olive oil. This adds moisture and helps bind the bread dough.

3. Prepare the Dry Ingredients

1. Mix dry ingredients: In a separate bowl, combine the following:
   • 2 tablespoons rice flour
   • 1 teaspoon turmeric
   • 1 tablespoon ground coriander
   • 1 teaspoon baking powder
   • 2 tablespoons psyllium husk
2. Stir well: Ensure the dry ingredients are thoroughly mixed to evenly distribute the baking powder and spices.

4. Combine the Wet and Dry Ingredients

1. Add dry ingredients to lentil mixture: Gradually add the dry ingredient mixture into the lentil batter. Stir or blend until everything is well combined.
2. Season with salt: Add salt to taste, adjusting the seasoning based on your preference.
3. Check the consistency: If the batter appears too runny, you can add an extra tablespoon of rice flour to thicken it slightly.
4. Add lemon juice: Stir in 1 tablespoon of lemon juice. This adds a subtle tang to the bread and enhances the overall flavor.

5. Prepare the Pan and Batter

1. Grease the bread pan: Lightly grease a loaf pan with vegetable oil to prevent the bread from sticking during baking.
2. Pour in the batter: Transfer the lentil batter into the greased pan, spreading it out evenly with a spatula.
3. Top with seeds: Sprinkle a handful of sunflower seeds and sesame seeds on top of the batter. These seeds add texture and a nutty flavor to the  bread.

6. Bake the  Bread

1. Preheat the oven: Set your oven to 200°C (392°F) and allow it to preheat fully before baking.
2. Bake for 60 minutes: Place the bread pan in the oven and bake for 60 minutes, or until the bread is golden and firm to the touch. You can check for doneness by inserting a toothpick into the center of the bread—if it comes out clean, the bread is ready.

7. Cool and Serve

1. Let it cool: Once baked, remove the bread from the oven and allow it to cool in the pan for about 10-15 minutes. Then, transfer the loaf to a cooling rack to cool completely.
2. Slice and serve: Once the bread is fully cooled, slice and enjoy! Serve with your favorite spread, dip, or use it as a base for sandwiches.

Tips for Success

• Psyllium Husk: This ingredient is key to binding the bread and keeping it moist. Psyllium husk acts as a natural thickener and helps improve the texture.
• Soaking Lentils: Be sure to soak the lentils for at least 8 hours. This step ensures that they blend easily and contribute to a smooth batter.
• Storage: Store the bread in an airtight container at room temperature for up to 3 days, or refrigerate for up to a week. You can also freeze slices for later use.

Nutrition Information (Per Serving)

• Calories: 170 kcal
• Carbohydrates: 24 g
• Protein: 6 g
• Fat: 6 g
• Fiber: 5 g
• Sodium: 150 mg

Health Benefits

This lentil bread is rich in plant-based protein and dietary fiber, making it a satisfying and healthy alternative to traditional bread. Here are some of its health benefits:

• Lentils: A great source of protein, fiber, and essential nutrients like iron and folate, lentils help support heart health, digestion, and energy levels.
• Psyllium Husk: Packed with soluble fiber, psyllium husk promotes digestive health, helps regulate blood sugar levels, and supports weight management.
• Turmeric: Known for its anti-inflammatory and antioxidant properties, turmeric is a powerful spice that can support overall health.
• Pumpkin and Sesame Seeds: These seeds add texture and healthy fats, as well as magnesium, zinc, and protein, which are great for heart and bone health.

Red Lentil and Psyllium Husk Bread with Pumpkin Seeds

Ingredients

• 1 cup red lentils (200 g, soaked for several hours)
• 1/2 cup water (120 ml)
• Dry garlic (to taste, or use garlic powder)
• 30 ml olive oil (about 2 tbsp)
• A little lemon juice (about 1 tsp)
• Salt (to taste)
• 50 g psyllium husk (about 1/2 cup)
• 1 teaspoon baking powder (5 g)
• 30 g pumpkin seeds (about 2 tbsp, roasted and crushed)
• Coriander seeds (for sprinkling)

Step-by-Step Instructions

1. Soak the Lentils

The first step to making this gluten-free bread is soaking the lentils.

1. Soak the red lentils: Place 1 cup of red lentils in a bowl and cover them with water. Let them soak for several hours, at least 1 hour for small lentils. This softens the lentils, making them easier to blend and improving the texture of the bread.
2. Drain and rinse: Once the lentils have soaked, drain the water and rinse the lentils under cold water to remove any excess starch.

2. Blend the Lentils

1. Add water: In a large bowl, combine the drained lentils with 1/2 cup of clean water. This liquid will help blend the lentils into a smooth mixture.
2. Blend the lentils: Use an immersion blender (or a regular blender) to puree the lentils until you have a smooth, even consistency. This mixture will form the base of your bread dough.

3. Add Flavor

1. Season the mixture: Add your seasonings—dry garlic to taste, 30 ml olive oil, a little lemon juice, and salt. The garlic and lemon juice will add flavor, while the olive oil contributes to the moisture and richness of the bread.
2. Mix well: Stir thoroughly to ensure all the ingredients are well combined. The mixture should be smooth and fragrant.

4. Incorporate Psyllium Husk and Baking Powder

1. Add psyllium husk: Psyllium husk is a fiber that absorbs moisture and helps bind the ingredients together, creating a dough-like consistency. Stir in 50 g of psyllium husk, mixing well until the mixture thickens and comes together.
2. Add baking powder: Stir in 1 teaspoon of baking powder, which will help the bread rise slightly during baking, giving it a light and airy texture.

5. Prepare the Pumpkin Seeds

1. Roast the pumpkin seeds: In a small frying pan, roast 30 g of pumpkin seeds over medium heat for 3-5 minutes until they turn golden and release a nutty aroma. Stir them occasionally to avoid burning.
2. Crush the seeds: Once roasted, transfer the seeds to a cutting board and chop them with a knife until they are coarsely crushed.
3. Incorporate the seeds: Add the crushed pumpkin seeds to the lentil mixture, stirring until evenly distributed.

6. Shape the Dough

1. Shape the bread: Lightly brush your hands with olive oil to prevent sticking. Take portions of the mixture and shape them into small bars or loaves, depending on your preference. Place the shaped dough onto a baking sheet lined with parchment paper.
2. Add coriander seeds: Sprinkle the top of each bar or loaf with a few coriander seeds. The coriander seeds add an aromatic, earthy flavor that pairs wonderfully with the lentils and pumpkin seeds.

7. Bake the Bread

1. Preheat the oven: Set your oven to 200°C (392°F).
2. Bake for 25 minutes: Place the baking sheet in the preheated oven and bake for about 25 minutes, or until the  bread is golden on top and firm to the touch. The bread should have a slightly crispy exterior and a soft, moist interior.

8. Cool and Serve

1. Cool slightly: Once baked, remove the bread from the oven and allow it to cool on a wire rack for at least 10-15 minutes. This cooling period helps the bread firm up and makes it easier to slice.
2. Serve: Slice the bread and enjoy as is, or serve with your favorite toppings like avocado, hummus, or a light spread of butter.

Optional Serving Suggestions

• Top with hummus or guacamole: The bread pairs beautifully with these spreads for a nutritious snack.
• Serve with soup: This bread is an excellent accompaniment to  vegetable soups or stews.
• Toast and add toppings: Toast slices of the bread and top with mashed avocado, tomatoes, or a sprinkle of sea salt for a healthy, satisfying meal.

Nutrition Information (Per Serving)

• Calories: 220 kcal
• Carbohydrates: 26 g
• Protein: 9 g
• Fat: 9 g
• Fiber: 11 g
• Sugars: 1 g
• Sodium: 210 mg

Health Benefits

This bread is not only tasty but also incredibly nutritious:

• Red lentils: High in protein and fiber, red lentils are a fantastic plant-based protein source. They are also rich in iron, potassium, and folate, making them great for heart health and energy levels.
• Psyllium husk: Known for its high fiber content, psyllium husk helps with digestion and keeps you feeling full longer. It’s excellent for supporting a healthy gut.
• Pumpkin seeds: These seeds are packed with healthy fats, protein, and minerals like magnesium and zinc, which are essential for heart health and immune function.
• Olive oil: A source of healthy monounsaturated fats, olive oil is great for promoting heart health and providing anti-inflammatory benefits.

Ideal donuts in just 5 minutes

Ingredients:

• 2 eggs
• 180 ml (3/4 cup) milk
• 10 g (1 tbsp) fresh yeast
• 500 g (3 1/3 cups) flour
• 60 g (1/4 cup) butter 30
• g (2 tbsp) sugar
• 1 tsp salt
• Oil for fry
• sugar

Preparation:

1.  Place eggs, milk and yeast in a small bowl and mix well.

2. In another bowl, add the flour, butter, sugar, salt and the previously prepared mixture and mix well with your hands until the mixture is free of lumps.

3. . Form the dough into a large ball. Cover the top and let the dough rest for 2 hours, or until doubled in size.

4. Transfer the dough to the workbench and divide it into 9 pieces. Roll out the dough by hand from top to bottom and at the end create the shape with your hands.

5.  Add the prepared donuts to the pan and place in the oven at 30°C/86°F

6. for 1 hour.

7. Fry the fritters in deep oil until golden brown on both sides. After frying, dip them in sugar.

Quick & Delicious Cheese Bread

Ingredients:

• 4.5 ounces all-purpose flour (120 grams) 
• 1/2 teaspoon baking powder 
• 1/2 teaspoon salt 
• 2 ounces butter (70 grams) 
• 3 fluid ounces water (90 milliliters) 
• 3.5 ounces cheese (100 grams) 

 Instructions:

1. Preheat your oven to 425°F (220°C).
2. In a bowl, mix flour , baking powder , and salt .
3. Add the butter  and rub it into the dry ingredients until the mixture resembles breadcrumbs.
4. Gradually add water  and knead until you have a smooth dough.
5. Roll out the dough into a rectangle.
6. Grate the cheese  evenly over the dough.
7. Roll up the dough tightly, forming a log.
8. Slice the log into equal portions and place them on a baking sheet.
9. Bake for about 12-15 minutes or until golden brown.
10. Enjoy your homemade cheese bread in just 15 minutes!

Healthy Chocolate Cake with Apples and Cocoa

Ingredients

• 4 apples, peeled, cored, and pureed (approx. 2 cups or 480 ml of apple puree)
• 4 large eggs
• 1 cup (70 g) unsweetened cocoa powder
• 1 teaspoon (5 g) baking powder
• 3 tablespoons (45 ml) coconut oil, melted

Optional Add-ins:

• 1 teaspoon vanilla extract
• ¼ teaspoon ground cinnamon for a hint of spice
• A handful of dark chocolate chips or chopped nuts for added texture (optional)

Step-by-Step Instructions

1. Preheat the Oven

Before starting the cake batter, it’s important to get your oven ready.

1. Preheat to 360°F (180°C): Set your oven to this temperature to ensure even cooking throughout the cake.
2. Prepare the baking dish: Line an 8-inch (20 cm) round or square baking dish with parchment paper, or grease it lightly with coconut oil. This will make it easy to remove the cake after baking.

2. Prepare the Batter

This cake is simple to make, relying on fresh apple puree to provide moisture and natural sweetness.

1. Puree the apples: Begin by peeling, coring, and pureeing the apples. You can use a food processor or blender to achieve a smooth, even texture. If your apples are particularly juicy, you may want to strain the puree slightly to remove excess liquid.
2. Mix the wet ingredients: In a large mixing bowl, combine the apple puree and eggs. Whisk the mixture thoroughly until it’s smooth and well-blended. The eggs help bind the cake while also giving it structure.
3. Add the dry ingredients: Gradually add the unsweetened cocoa powder and baking powder to the apple-egg mixture. The cocoa powder provides a rich, chocolatey flavor, while the baking powder ensures the cake rises properly.
4. Incorporate the coconut oil: Finally, pour in the melted coconut oil. Stir the batter well until all the ingredients are fully combined, and the batter is smooth. The coconut oil adds healthy fats and enhances the cake’s moist texture.
5. Optional flavors: For added depth of flavor, you can stir in 1 teaspoon of vanilla extract or a pinch of cinnamon. These optional ingredients can elevate the taste without adding calories or unhealthy components.

3. Bake the Cake

Now that your batter is ready, it’s time to bake your healthy chocolate cake.

1. Pour the batter into the dish: Transfer the batter to your prepared baking dish, smoothing the top with a spatula to ensure even baking.
2. Bake for 35-40 minutes: Place the baking dish in the preheated oven and bake for 35-40 minutes. The  cake is ready when a toothpick inserted into the center comes out clean, or with only a few moist crumbs clinging to it.

4. Cool and Serve

Once baked, allow the cake to cool completely before slicing. Cooling helps the cake set and improves the texture.

1. Cool in the pan: Leave the cake in the baking dish for about 10-15 minutes after taking it out of the oven. Then, transfer it to a cooling rack to cool completely.
2. Slice and enjoy: Once cooled, slice the cake into squares or wedges. This cake is perfectly delicious on its own but can also be served with fresh berries, a dollop of Greek yogurt, or a drizzle of melted dark  chocolate for a bit of indulgence.

Nutrition Information (Per Serving)

• Servings: 8 slices
• Calories: 170 kcal
• Carbohydrates: 17 g
• Protein: 6 g
• Fat: 9 g
• Saturated Fat: 5 g
• Fiber: 4 g
• Sugars: 12 g (natural sugars from apples)
• Sodium: 60 mg

Health Benefits

This healthy chocolate cake is not only delicious but packed with beneficial ingredients:

• Apples: Rich in dietary fiber and vitamins like Vitamin C, apples provide natural sweetness, keeping the need for added sugar to a minimum.
• Cocoa powder: Unsweetened cocoa powder is a powerhouse of antioxidants and offers a rich chocolate flavor without the fat and sugar found in traditional chocolate.
• Coconut oil: Contains healthy medium-chain triglycerides (MCTs), which are metabolized quickly for energy, making it a better choice for baking compared to other fats.
• Eggs: Provide protein and help bind the cake together, offering a source of essential amino acids.

New Dessert in Minutes! A Quick and Delicious Recipe

Are you craving something sweet but don’t have hours to spend in the kitchen? Look no further! This quick dessert recipe is perfect for satisfying your sweet tooth in just a few simple steps. Let’s dive into how you can whip up this delightful treat in no time.

Ingredients Required:

To make this mouthwatering dessert, you’ll need:

• 500g biscuits (17 oz)
• 120g sugar (1 cup)
• 60g cocoa powder (1/2 cup)
• 10g vanilla sugar (1 packet)
• 250ml milk (1 big cup)
• 150g butter (2/3 cup)
• 220g peanuts (120g + 100g) – 1 big cup
• A little extra butter or oil for spreading

Preparation:

1. Breaking the Biscuits and Grinding Peanuts: Start by breaking the biscuits into medium-sized pieces in a large mixing bowl. Thin biscuits work best for this recipe. Next, grind 220g of peanuts in a blender until they are finely chopped with no large pieces remaining.
2. Mixing Biscuits and Peanuts: Combine 120g of ground peanuts with the crumbled biscuits in the mixing bowl. Save the remaining peanuts for decoration.
3. Preparing the Cocoa Mixture: In a small pot, mix together the sugar, cocoa powder, and vanilla sugar. Slowly pour in the room temperature milk while stirring constantly. Cook the mixture over low heat until it boils, stirring continuously.
4. Combining All Ingredients: Once the mixture thickens, remove it from heat and add the butter, stirring until melted. Let it cool for 10 minutes before pouring it into the bowl with biscuits and peanuts. Mix until the liquid is absorbed, and the mixture thickens to a batter-like consistency.
5. Rolling and Refrigerating the Mixture: Pour the prepared mixture onto baking paper and roll it up tightly. Refrigerate for a few hours or overnight until set.

Decorating the Dessert:

After the roll has set, brush it with melted butter and sprinkle with the remaining crushed peanuts or other desired toppings like coconut flakes.

Serving Suggestions:

Once decorated, cut the roll into smaller pieces or serve it as is on a platter. This dessert pairs perfectly with a cup of coffee or tea, making it ideal for both casual gatherings and special occasions.

Conclusion:

With just a few simple steps and minimal ingredients, you can create a delicious dessert that will impress your family and friends. Whether you’re short on time or simply craving something sweet, this quick recipe is sure to satisfy. Give it a try today and enjoy a taste of homemade goodness in minutes!

WITHOUT Sugar! In 5 Minutes: Make Your Own Muesli Energy Bar – A Delicious and Healthy Treat

In today’s fast-paced world, finding a quick, nutritious snack can be a challenge. The solution? Homemade muesli energy bars! These bars are not only scrumptious but also free from added sugars. In just five minutes, you can whip up a batch of these delectable, energy-boosting treats. Let’s dive into the details and create your very own muesli energy bars!

Ingredients You’ll Need:

Before we start, gather these wholesome ingredients:

• 80 g (1 cup) Oat Flakes: The base of our energy bars, packed with fiber and complex carbohydrates.
• 100 g (2/3 cup) Raisins: Natural sweetness and chewiness without the need for added sugar.
• 100 g (1/2 cup) Walnuts: A mixture of walnuts and peanuts (1:1) for a nutty crunch.
• 100 g (2/3 cup) Prunes: Adds natural sweetness and aids in binding the ingredients.
• 1 tablespoon Dried Cranberries: A tangy twist to elevate the flavor.
• 2 Bananas: Provides creaminess and a natural sweetener.
• 40 g (1.4 oz) Dark Chocolate without Sugar: A guilt-free chocolatey indulgence.
• 1 teaspoon Coconut Oil: For a silky chocolate drizzle.

Step-by-Step Preparation:

Now that you have your ingredients ready, let’s get started with the step-by-step procedure:

1. Prep the Oat Flakes:

Begin by placing the oatmeal in a shallow bowl. No need to chop the raisins; simply add them to the oats.

2. Toast the Nuts (Optional):

For an intensified nutty aroma, chop the walnuts and peanuts on a wooden board. You can toast them briefly in a non-stick pan if desired.

3. Chop the Prunes:

Cut the prunes into smaller pieces, then add them to the bowl with the oatmeal and raisins. Toss in the dried cranberries as well.

4. Blend the Bananas:

Peel the bananas and cut them into smaller pieces. Use a regular blender or a hand blender to create a smooth, puree-like consistency with the bananas. Ensure there are no large residues; the banana puree should be entirely mushy.

5. Combine the Ingredients:

Now, it’s time to bring everything together. Mix all the ingredients by hand or with a spoon until a compact mixture forms.

6. Mold the Bars:

Transfer the prepared mixture into a smaller square mold, spreading it evenly. The mixture should be about 2 cm thick.

7. Bake:

Preheat your oven to 180 degrees Celsius and bake the mixture for approximately 20 minutes.

8. Chocolate Drizzle:

While the bars are baking, melt the dark chocolate with the coconut oil. Once the bars are done, pour the chocolate mixture over them. Refrigerate briefly to set.

9. Cut and Enjoy:

After the bars have cooled and the chocolate has set, cut them into cubes. Now, you have your very own homemade muesli energy bars, ready to be enjoyed!

These delightful bars are not only free from added sugars but also rich in natural flavors and nutrients. They make for a perfect on-the-go snack or a quick pick-me-up during your busy day.

So, why wait? Get creative in the kitchen, whip up a batch of these guilt-free treats, and satisfy your cravings without the sugar rush.

Conclusion:

In a world full of sugary snacks, these homemade muesli energy bars offer a refreshing alternative. Quick to make, delicious to taste, and loaded with healthy ingredients, they are a win-win for your taste buds and your well-being. So, go ahead, take a break from the sugar-laden options, and indulge in these wholesome delights.