Category: quick and easy recipe

Ingredients

• For the Chocolate Base:
  • • 150 g (5 oz) cashews, soaked in boiling water for 30–40 minutes
    • 100 g (3.5 oz) oats
    • 60 g (2 oz) dates, pitted

   

  • • 1 tsp cocoa powder
    • 2 tbsp peanut butter (homemade or store-bought)
    • 50 g (1.7 oz) roasted peanuts, ground into paste (optional for peanut butter)

   

  • • 1/2 cup mixed nuts (hazelnuts, almonds), roasted and peeled
    • 2 tbsp pumpkin seeds
    • 2 tbsp dried cranberries

   

  • • 2 tbsp dried apricots, chopped
    • 1/4 tsp cinnamon (to taste)
    • 1/4 tsp ground ginger (to taste)

   

  • 1 tbsp dried orange zest or fresh orange peel
• For the Cashew Cream Topping:
  • • 150 g (5 oz) soaked cashews (from above)

   

  • • 80 ml (1/3 cup) vegetable milk (almond, oat, or coconut milk)
    • 40 ml (3 tbsp) coconut oil, melted
    • 1 tsp vanilla extract (optional)

   

Directions

• Step 1: Prepare the Chocolate Base
  • • Soak the cashews by pouring boiling water over them and letting them sit for 30–40 minutes. Drain and set aside.

   

  • • Roast peanuts, hazelnuts, and almonds in a dry pan until golden. Peel the skins if necessary.
    • In a food processor, blend the oats, dates, cocoa powder, and peanut butter until sticky and combined. Add roasted nuts, seeds, and chopped dried fruits (apricots and cranberries).
    • Sprinkle cinnamon, ginger, and orange zest. Blend until the mixture sticks together. Adjust texture by adding more dates if too dry.

   

• Step 2: Press and Chill the Base
  • • Line a baking pan or dish with parchment paper.
    • Press the chocolate mixture firmly into the base, spreading it evenly.

   

  • Place in the freezer while preparing the topping.
• Step 3: Prepare the Cashew Cream Topping
  • • Blend the soaked cashews, vegetable milk, coconut oil, and vanilla extract until smooth and creamy. Add more milk if necessary to achieve a spreadable consistency.

   

  • Spread the cashew cream evenly over the chocolate base. Smooth with a spatula.
• Step 4: Freeze and Set
  • • Freeze for at least 1 hour or until firm.

   

  • Once set, cut into squares or bars.
• Step 5: Decorate and Serve
  • • Garnish with additional nuts, dried fruits, or a drizzle of melted chocolate if desired.

   

  • Store in the freezer and remove 15 minutes before serving for the best texture.

5 Serving Suggestions

• • Serve with a cup of herbal tea or coffee for a perfect snack.
  • Top with fresh berries for added freshness.
  • Sprinkle extra cocoa powder or cinnamon before serving.

• Serve as mini bites at parties or gatherings.
• Pair with a smoothie for a nutritious breakfast.

Cooking Tips

• • Use a high-speed blender or food processor to achieve a smooth cashew cream.
  • For nut-free options, substitute sunflower seeds or tahini.
  • Adjust sweetness by adding more dates or a drizzle of maple syrup.

• Roast nuts lightly to enhance flavor without burning.
• Store leftovers in the freezer for up to 2 months.

Nutritional Benefits

• • Cashews: Rich in healthy fats, magnesium, and protein.
  • Oats: Provide fiber and keep you full longer.
  • Dates: Natural sweeteners loaded with fiber and antioxidants.

• Nuts and Seeds: Offer healthy fats, vitamins, and minerals.

Dietary Information

• • Vegan-friendly.

• • Gluten-free (ensure oats are certified gluten-free).
  • Dairy-free.
  • No refined sugar.

Nutritional Facts (Per Serving)

• • Calories: 210
  • Protein: 6g

• • Carbohydrates: 22g
  • Fat: 12g
  • Fiber: 4g

• Sugar: 8g

Ingredients

• Dry Ingredients:
  • 2 cups white, spelt, or oat flour (240g)
  • 1 tsp baking soda (5g)
  • 1 tsp cinnamon (2.5g)
  • 3/4 tsp baking powder (3g)
  • 3/4 tsp salt (4g)
  • Optional: 1/8 tsp nutmeg (0.5g)
• Wet Ingredients:
  • 1 1/2 cups mashed overripe banana (about 3-4 bananas, 360g)
  • 1/2 cup finely shredded carrot (60g)
  • 1/2 cup pure maple syrup, honey, or agave (120ml)
  • 1/4 cup milk of choice or water (60ml)
  • 1/4 cup oil or additional water (60ml)
  • 2 tsp pure vanilla extract (10ml)
  • 2 eggs
• Optional Add-ins:
  • 1/2 cup crushed walnuts (60g)
  • 1/2 cup shredded coconut (40g)

Instructions

1. Preheat Oven: Preheat your oven to 350°F (175°C). Grease a 9×5-inch loaf pan or line it with parchment paper.
2. Prepare Dry Ingredients: In a large mixing bowl, combine the flour, baking soda, cinnamon, baking powder, salt, and optional nutmeg. Stir well to ensure even distribution.
3. Prepare Wet Ingredients: In a separate bowl, whisk together the mashed bananas, shredded carrot, maple syrup (or honey/agave), milk, oil (or additional water), vanilla extract, and eggs until smooth.
4. Combine Wet and Dry Ingredients: Pour the wet ingredients into the bowl with the dry ingredients. Stir gently to form a batter, being careful not to overmix.
5. Add Optional Ingredients: If desired, fold in crushed walnuts and/or shredded coconut for added texture and flavor.
6. Bake the Bread: Pour the batter into the prepared loaf pan and smooth the top. Bake on the center rack for about 45 minutes, or until a toothpick inserted into the center comes out mostly clean.
7. Cool and Store: Allow the bread to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely. Once cooled, cover and refrigerate the bread overnight. The taste and texture improve significantly after resting for a day or two.
8. Serve and Enjoy: Slice and enjoy the bread plain, or spread with softened coconut butter for a delicious twist.

Serving Suggestions

• Spread with softened coconut butter, sweetened if desired.
• Serve with a dollop of Greek yogurt or vegan yogurt for a balanced snack.
• Top with a sprinkle of cinnamon or a drizzle of honey or maple syrup.

Cooking Tips

• Ripeness Matters: Use overripe bananas for a sweeter flavor and moist texture.
• Texture Add-ins: Adding walnuts or shredded coconut gives the bread a delightful crunch.
• Patience is Key: The bread tastes even better after resting for a day or two in the refrigerator, so plan to make it in advance.

Nutritional Benefits

• Bananas: Rich in potassium and natural sugars, providing energy.
• Carrots: Packed with beta-carotene, fiber, and antioxidants.
• Flour Options: Using whole grain flour adds fiber and nutrients.
• Eggs: A source of protein and essential vitamins.

Dietary Information

• Vegetarian: Yes
• Vegan Option: Substitute eggs with flax eggs and choose a plant-based milk.
• Gluten-Free Option: Use certified gluten-free oat flour.
• Nut-Free: Omit walnuts.

Nutritional Facts (per slice, estimated)

• Calories: 180
• Protein: 4g
• Carbohydrates: 32g
• Sugars: 12g
• Fat: 5g

Storage Tips

• Refrigeration: Store in an airtight container in the refrigerator for up to 5 days.
• Freezing: Slice and wrap individually, then freeze for up to 1 month. Thaw in the refrigerator overnight or warm in the microwave for a quick snack.

Why You’ll Love This Recipe

• A unique combination of banana bread and carrot cake that is both moist and flavorful.
• Easy to make with simple, wholesome ingredients.
• It’s a versatile recipe that can be easily adapted for various dietary needs.
• Perfect for breakfast, dessert, or a quick snack.

Ingredients

For the Caramelized Bananas:

• • 20 g (1 tablespoon) butter
  • 20 g (1 tablespoon) sugar

• 2 ripe bananas (or plantains)

For the Cake Batter:

• • 1 egg
  • 50 g (¼ cup) sugar

• • 8 g (1 teaspoon) vanilla sugar
  • 50 ml (¼ cup) oil
  • 100 ml (⅓ cup) milk

• • 130 g (1 cup) wheat flour
  • 20 g (2 tablespoons) cocoa powder
  • 8 g (1 teaspoon) baking powder

Instructions

Caramelize the Bananas:

1. In a pan, melt 20 g of butter over medium-low heat. Add 20 g of sugar and stir until it begins to caramelize (about 2 minutes).
2. Peel and slice the 2 bananas (or plantains) into thin slices and add them to the pan. Cook for about 15-20 minutes until they are golden and soft, turning them halfway through. Once the bananas are caramelized, set them aside to cool slightly.

Prepare the Cake Batter:

1. 1. In a large bowl, whisk together 1 egg, 50 g sugar, and 8 g vanilla sugar until well combined.

1. Add 50 ml oil and 100 ml milk to the mixture and stir until smooth.
2. Sift together 130 g wheat flour, 20 g cocoa powder, and 8 g baking powder. Gradually fold the dry ingredients into the wet ingredients until a smooth batter forms.

Assemble the Cake:

1. 1. Preheat your oven to 350°F (180°C).

1. 1. In a greased cake pan, layer the caramelized bananas evenly across the bottom.
   2. Pour the cake batter over the bananas and smooth it out evenly.
   3. Bake in the preheated oven for 25 minutes, or until a toothpick inserted into the center comes out clean.

Serve:

1. Allow the cake to cool for 10 minutes before transferring it to a wire rack to cool completely.
2. Serve warm or at room temperature. The caramelized bananas on the bottom will have created a delightful, sweet topping once flipped.

Why You’ll Love This Recipe:

• • The caramelized bananas add a deliciously sweet, rich flavor to the cake.
  • It’s a simple recipe that doesn’t require any special equipment or ingredients.
  • The combination of cocoa and bananas makes it a perfect dessert for chocolate and fruit lovers alike.

• It’s quick and easy to prepare, making it a great choice for a last-minute treat.

2. Ingredients

• 3 large apples (preferably softer varieties)
• Juice of half a lemon
• 3.4 fl oz (100 ml) water
• 2.8 oz (80 g) raisins
• 2.8 oz (80 g) chopped walnuts
• 1 pinch of salt
• 3 eggs
• 3.4 fl oz (100 ml) vegetable oil
• 7.8 oz (220 g) oat flakes
• 1 bag of baking powder (approximately 10-12 g)

Let’s Get Baking: Step-by-Step Guide

1. Preparing the Apples

Start by giving your apples a good wash. If needed, peel them, then slice them thinly into bite-sized pieces. Squeeze the juice of half a lemon over them to prevent browning and mix well.

2. Adding the Goodies

Toss in the raisins, giving them a soak in orange juice or rum for an extra flavor boost if desired. Add the water and stir. Then, sprinkle in the chopped walnuts for that irresistible crunch.

3. Mixing the Batter

In a separate bowl, crack open those eggs and beat them lightly. Pour them into the apple mixture along with the vegetable oil. Give it all a good stir until everything is evenly combined.

4. Adding the Final Touches

Now, it’s time to add our dry ingredients. Sprinkle in the oat flakes, followed by the baking powder. Mix gently until the batter is smooth and well incorporated.

5. Baking to Perfection

Prepare your cake mold by greasing it with butter. Pour the batter in gradually, ensuring it’s evenly spread out. Pop it into a preheated oven at 180 degrees Celsius for 40-45 minutes until golden brown and a toothpick inserted comes out clean.

6. Serving Up

Once baked, allow your cake to cool slightly before dusting it with powdered sugar. Slice it up, serve, and watch it disappear within seconds!

4. Benefits of Raisins

Raisins aren’t just delicious; they also offer several health benefits. They are rich in natural sugars and are believed to support respiratory health and lung function.

5. Health Benefits of Walnuts

Walnuts add a satisfying crunch to this recipe while providing essential nutrients like omega-3 fatty acids, antioxidants, and vitamins.

6. Importance of Oat Flakes

Oat flakes serve as a nutritious alternative to traditional flour, offering fiber, protein, and various vitamins and minerals.

7. Nutritional Value of Apples

Apples are a nutritional powerhouse, packed with vitamins, minerals, and dietary fiber. They’re also low in calories, making them an excellent choice for weight management.

8. Baking Tips

• Ensure all ingredients are well mixed for a uniform texture.
• Use a toothpick to check for doneness before removing the cake from the oven.
• Allow the cake to cool slightly before serving for the best flavor.

9. Serving Suggestions

Enjoy your apple creation as a guilt-free dessert or a wholesome snack. Pair it with a dollop of Greek yogurt or a drizzle of honey for added indulgence.

10. Conclusion

In conclusion, this apple-based recipe is a testament to the natural sweetness and versatility of this beloved fruit. With simple ingredients and easy preparation, you can enjoy a delicious treat that’s both wholesome and satisfying.

Ingredients:

• • 120 g (4 oz) dates
  • 50 g (1.8 oz) dried cranberries

• • 30 g (1 oz) oatmeal
  • 60 g (2 oz) almonds
  • 30 g (1 oz) peanuts

• • 20 g (0.7 oz) pumpkin seeds
  • 15 g (0.5 oz) sesame seeds
  • 15 ml (0.5 fl oz) honey

• • 130 g (4.6 oz) sugar-free dark chocolate
  • 20 ml (0.7 fl oz) olive oil
  • 10 g (0.4 oz) pumpkin seeds (for topping)

Instructions:

1. 1. Prep the Fruit: Soak the dates and dried cranberries in cold water for 15 minutes. This helps remove any preservatives and activates beneficial nutrients.
   2. Make the Base: In a pan, lightly toast the almonds and then grind them into a flour-like consistency using a blender. Remove the pits from the softened dates and add them to the blender with the cranberries. Blend until you have a smooth paste.
   3. Add Crunch and Flavor: Fry the peanuts in a pan until slightly golden. Chop them roughly and add them to the date mixture along with the oatmeal, pumpkin seeds, sesame seeds, and honey. Mix well to combine.

1. 1. Shape and Chill: Form the mixture into small balls and place them in a silicone mold. Flatten them slightly to create cookie shapes. Refrigerate for 15 minutes to allow them to set.
   2. Chocolate Dipped Goodness: While the bites chill, melt the sugar-free dark chocolate in a double boiler. Add the olive oil and stir until well combined. Remove the bites from the fridge and dip them one by one into the melted chocolate, coating them completely.
   3. Festive Finish: Top the chocolate-coated bites with a sprinkle of pumpkin seeds for an extra bit of crunch and visual appeal. Place them back in the refrigerator until the chocolate hardens.

More Information:

These no-bake energy bites are incredibly customizable! Feel free to experiment with different nut and seed combinations based on your preferences. You can also substitute the dried cranberries with other dried fruits like chopped apricots or raisins.

For a chewier texture, add a tablespoon of chia seeds or flaxseed meal to the mixture.

These energy bites store well in the refrigerator for up to a week, making them a perfect grab-and-go snack for busy mornings or afternoon pick-me-ups.

Conclusion:

Ditch the sugary snacks and embrace the power of healthy fats and natural sweetness with these delicious no-bake energy bites. They’re a perfect way to satisfy your cravings while providing your body with the nutrients it needs to thrive!