Celiac Friendly
Celiac friendly foods are typically gluten free and can be consumed with lesser chance of a celiac flare up
Strawberry Jam with Chia
This healthy strawberry jam recipe uses chia seeds to add protein and fiber without any added sugar. It’s also naturally sweetened and has a beautiful color! However, most importantly, this jam adds a delicious flavor to your favorite breakfast bowl (or slices of bread), or even on top of your breakfast pancake! Because chia seeds are so healthy for you, this jam is loaded with them. Chia seeds contain omega-3 fatty acids (healthy fats), protein, fiber, and antioxidants.
To make strawberry jam, you’ll use just two main ingredients: strawberries (or raspberries) and chia seeds. Also this recipe couldn’t be more simple, it’s done within 5 minutes and no stove is required. You could also add the juice of a squeeze lemon and some maple syrup if you want an extra bit of acidity and sweetness.
Strawberry jam with chia
A Simple Chia Jam
To make a Chia jam is really simple. All you need is five minutes of your time and then put the jam in the fridge overnight. For this Chia recipe we will first clean and puree the strawberries and then stir in the tablespoons of Chia. When you’re ready, put the chia seed mixture into the refrigerator overnight and then the next morning (six hours later), your delicious and healthy jam is ready.
Strawberry Chia Jam
Prep Time 5 mins + Cook Time 5 hrs + Total Time of 5 hrs 5 mins
Ingredients
- 2 1/2 cup (250 gr) mixed strawberries, puree
- 3 tbsp chia seeds
- halve a lemon, juice
- 1 tablespoon maple syrup, optional
Instructions
- Clean and puree the strawberries.
- Mix in the chia seeds, the lemon juice and maple syrup.
- Transfer the mixture to a jar and place in the fridge for at least 6 hours.
- Add the jam to your breakfast bowl, slice of bread or anything you like and enjoy!
Equipment Needed
immersion blender
Conclusion
I hope you liked this easy recipe and that you will try making it soon 🙂
Nutty Couscous Salad with Dried Apricots
This versatile couscous salad is made within 20 minutes with just 10-ingredients: whole wheat couscous, nuts, dried abricots, chickpeas and coconut flakes.
It’s also gluten free, vegan and super nutritious.
I love it as a side dish but it’s also great as a snack.
You can even add a little bit of olive oil and sprinkle with some sea salt.
And if you want to have a real treat, drizzle some honey on top.
Couscous Salad
Ingredients
250 grams (9 oz) whole wheat couscous
2 tablespoons sunflower seeds
3 tablespoons chopped almonds
1/2 cup dried chopped apricots
1/4 cup raisins
1/4 cup shredded unsweetened coconut
1/2 cup cooked chickpeas
1/2 cup fresh parsley, chopped
1/3 cup extra virgin olive oil
1/4 teaspoon cumin
Salt & pepper
Method
Cook the couscous according to package directions. Drain well and set aside.
In a large bowl, toss together the couscous, sunflower seeds, almonds, dried apricots, raisins, coconut and chickpeas.
Add the olive oil, cumin, salt and pepper. Mix well.
Serve immediately or refrigerate up to 2 days
Conclusion
A healthy and filling salad that tastes amazing. It’s simple to prepare and makes an ideal lunchbox meal.
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Banana Pancakes with just 2-ingredients
These delicious banana pancakes are literally just bananas and eggs. Whisk these two ingredients and bake them on a frying pan on the stove. Delicious and quick to make.
Banana pancakes
Banana Pancakes of 2-ingredients
This recipe works perfectly for breakfast, lunch or dinner. It’s a great snack if you’re on the run. Just grab some fruit and a piece of bread and you’re good to go.
You will need:
• 4 large ripe bananas
• 2 eggs
• A small frying pan
• Some oil
• Salt & pepper
• Bread (optional)
How To Make Banana Pancakes
Step 1. Peel the bananas and mash them.
Step 2. Separate the egg whites and yolks.
Step 3. Combine both parts of the egg.
Step 4. Add salt and pepper to taste.
Step 5. Add the mashed bananas to the egg mix.
Step 6. Fold the egg mix into the banana mix.
Step 7. Heat up a frying pan over medium heat.
Step 8. Pour some oil onto the pan.
Step 9. Spread the batter evenly across the pan.
Step 10. Bake until golden brown.
Step 11. Remove from the oven and let cool down before eating.
Serve warm with butter and honey.
Enjoy!
If you enjoyed this please let us know.
Cranberry Pear Crumble
A delicious dessert made from an easy to make, crumbled, sweet and sour mixture
When cranberries are mixed with the sweetness of baked pears, they create an amazing flavor combination. Finish off this fruit mixture with a sprinkle of oats, nuts and/or seeds for added crunchiness. Something very satisfying will come out of the oven.
Prep Time 15 mins + Cook Time 25 mins = Total time of 40 minutes
Ingredients
- 2 cups (400 gr) pears
- 2 cups (250 gr) fresh cranberries
- 2/3 cup (100 gr) mixed nuts
- 1/2 cup (75 gr) oat flour*
- 1 cup (75 gr) rolled oats
- 1/3 cup (50 gr) sunflower seeds
- 1/4 cup (50 ml) maple syrup
- 1 tbsp cinnamon
- pinch of sea salt
Instructions
- Preheat the oven at 350°F (or 180°C).
- Clean and cut the cranberries in half.
- Clean and cut the pears into quarters and then thinly slice. Add the pear and
cranberries pieces to an oven dish. - Toss the fruit pieces with 1/4 cup or 50 gram of the oat flour, 2 tablespoons of maple
syrup, cinnamon and sea salt. -
Put all the ingredients together in a large mixing bowl Stir the mixture well so that everything is evenly mixed. Add the mixture to your oatmeal.
- Transfer the dish to the oven and bake in 25 minutes ready. Enjoy!
Equipment Needed
- Oven Dish
- Mixing bowl
Notes
* Oat flour is easily made by adding oat flakes into a food processor and then process into a fine meal.
Buckwheat Risotto with Beets, Fennel and Mushrooms
Here’s a recipe made from buckwheat risotto with beets, fennel and mushrooms. It’s perfect for when you’re having dinner with friends. It’s easy to make in large quantities, plus your non-Vegan friends won’t miss out on any animal products.
The main ingredients are buckwheat groats (or arborio rice), chopped fennel, mushrooms, beets and red pesto. Fennel makes this dish taste fresh, the beetroot gives it sweetness, and the mushrooms add some flavor. And all these tastes are stirred into the cooked buckwheat groats which give a hearty touch and are packed with nutrients and antioxidants.
The other day someone asked me what are “groats.” It turns out that oats are whole grains used in cereals, breads and other baked goods. Groats are kernels that have had their outer hulls removed. They’re usually made into flakes or granules. These are known as steel cut oats because they’ve been sliced using steel knives.
Beets contain high concentrations of nitrates, which stimulate the body’s metabolic rate and can help aid weight loss. They also contain antioxidant compounds, including betalains, which have anti-inflammatory properties. Beets also contain probiotics which can help with digestive issues and improve gut health.
Beet Buckwheat Risotto
Prep Time 20 mins + Cook Time 30 mins = Total Time 50 mins
Serves 4
Ingredients
Vegetable Mixture
- 2 1/2 cups (500 gr) cooked beets
- 4 cups (250 gr) chestnut mushrooms
- 1 fennel
Buckwheat Risotto
- 1 cup (150 gr) buckwheat groats (or arborio rice)
- 2 tbsp red pesto
- 1 tbsp coriander powder
- half a tbsp cumin
- 1 tsp cardamom
- a pinch of sea salt & pepper
Topping
- half a fresh coriander (also known as Cilantro)
Instructions
Vegetable Mixture
- Clean and chop the mushrooms, fennel and beets into small and equal pieces.
-
Heat up a skillet on the stove, then add one tablespoon of extra virgin olive. After frying for five minutes, add the mushrooms and sautéed fennel. Cook for another 5 minutes until the liquid from the mushrooms has completely evaporated. Put into a bowl and set aside for later.
Buckwheat Risotto
- Add some new olive oil to the skillet and add the buckwheat groats/arborio rice. Toast for about 2 minutes over medium heat golden brown.
- Bring to simmer and add about 100 ml warm water at once to the pan. When the water gets absorbed by the buckwheat/arborio rice, add another 100 ml warm water. You will need around 600 ml water to cook the buckwheat/arborio rice tender.
-
Once the buckwheat groat/arborio rice mixture has been cooked, add all the remaining ingredients except for the salt and pepper to the mixture and stir to combine. Add the salt and pepper to taste.
- Reheat and when warm, serve with some coriander and enjoy!
Substitutions/Additions
You can add spinach to the Risotto. Some like to have spinach substituted for the fresh coriander (cilantro). Either way can work.
Equipment Needed:
skillet, bowl
Conclusion
I hope you enjoyed this recipe. I’d love to hear your feedback. If you try it, let me know how it turned out for you.
My Favorite Banana Granola
Banana Granola
Prep Time 10 mins + Cook Time 35 mins = Total Time 45 mins
Prepares 12 servings
Ingredients
- 1 tbsp chia seeds
- 1/4 cup (60 ml) water
- 2 1/2 cup (250 gr) rolled oats
- 1/2 cup (80 gr) almonds, / chopped
- 1/2 cup (80 gr) pumpkin seeds
- 1/4 cup (40 gr) sunflower seeds
- a pinch of sea salt
- 3 bananas, / ripe
- 3 tbsp rapeseed oil
Spices to select from…
- 1 tbsp ground cinnamon
- 1/2 tbsp ground anise
- 1/2 tsp ground vanilla
- 1/4 tsp ground cloves
Optional to taste…
- 3/4 cup (180 ml) almond milk
- half a banana or banana slices
Instructions
- Preheat the oven at 325ºF (160ºC) and cover the baking tray with parchment paper.
- Combine the chia seeds and the water and let them soak for at least 20 minutes.
- Mix all the dry ingredients into a large mixing bowl (including the spices).
- Combine the bananas and the oil and puree those into a smooth mixture.
- Add the wet mixtures (the banana and chia seeds) to the dry mixture and mix thoroughly.
- Spread the granola over the baking tray and bake for 15 minutes in a preheated oven.
- Remove the tray from the oven, stir the granola with a wooden spoon and place back in for an additional 20 minutes. Note: check on this throughout to avoid burning.
- Let the granola cool down and serve with the almond milk and the sliced banana. Enjoy!
Equipment Needed:
baking tray, mixing bowls
Ingredient Substitution and the Result
refined sugars => bananas, V + C
milk => almond milk, P
“bad” fats => rapeseed oil, V + S
too much salt => a pinch of sea salt
processed grains => rolled oats, nuts and seeds, F + V
Result of the Substition:
F = increase in fiber
V = increase in vitamins
C = cut in calories
P = plant-based swap
S = less saturated fat
Conclusion
The result was delicious and I am very happy with it. It is not only good for my health but also for the environment because it does not require any packaging. The best part is that it tastes great too. I hope you enjoyed reading about this recipe as much as I did writing it. Feel free to share your thoughts and ideas by leaving a comment below. Thanks for reading!
Easy Rice Bowl
Rice Pudding Bowl
Looking for something else than your favorite oatmeal bowl in the morning?
This is a great way to get your kids involved in the kitchen and teach them how to make rice pudding! This recipe is also gluten-free, dairy-free, egg-free, nut-free, soy-free, vegan, vegetarian, and paleo.
Breakfast Rice Bowl
Serves 4 people
Prep Time 10 mins + Cook Time 10 mins = Total Time 20 mins
Ingredients
- 3/4 cup (150 gr) uncooked brown rice
- 3 apples
- 3 cups (700 ml) rice milk
- 3/4 cup (100 gr) pitted prunes
- 1 tbsp ground cinnamon
- 2 tsp ground fennel seeds
- 1 tsp ground anise
- 2/3 cup (100 gr) chopped walnuts
Instructions
Rice
- Wash the rice well and place in a saucepan, boil according to the package.
Apple Puree
- Clean and cut the apples and blend with the milk, add half a cup of prunes (not all of them), cinnamon, fennel seeds and anise until a smooth mixture.
- When the rice is ready, drain the water and add the apple puree. Reheat on middle high fire.
Garnish
- Chop the other prunes and the walnuts into small pieces.
- When the rice is warm, serve into bowls and add the remaining chopped prunes and walnuts. Enjoy!
Equipment Needed
blender
Ingredient Substitution
refined sugars => apples and prunes, F + V
milk => rice milk, P
processed rice => brown rice, F + V
too much salt => a pinch of sea salt
F = increase in fiber
V = increase in vitamins
P = plant-based swap
Conclusion
This is a great way to serve rice pudding, and it’s also a fun dessert for kids! You can make this in any size you want, but I recommend making the largest one you can fit into your refrigerator at once. This recipe makes enough for four people.
Simple Salad with Hummus Dressing
Hummus Salad Dressing
This easy hummus dressing recipe adds a creamy element to your salads. It’s a healthy way to enjoy an extra dip!
You don’t need mayo or sour cream, but the deliciousness comes from hummus, so this recipe is suitable for anyone who avoids eggs and vegans if you substitute maple syrup for sugar. The dressing ingredients reflect the flavors in hummus, with tahini (sesame seed paste), lemon juice, and garlic all contributing their own unique flavor.
It’s so easy to make and tastes amazing! It takes just two minutes to make!
Salad can be so bland! What I’m talking about here isn’t delicious salads loaded with shrimp or cheese! But if you add some dressing, they can sometimes be a nice addition to dinner. Adding something creamy and delicious can turn dull to fabulous!
It’s finally time for a creamy delicious salad! It’s thick and creamy, but it can be drizzled too! And it tastes good too! Plus, it can double as a marinade and/or dip.
Starting with Hummus
This salad begins with hummus! You didn’t expect that, did you? For quick salads at dinner time, I usually buy packaged hummus from the grocery store.
To the hummus add:
Dijon mustard
Lemon juice and zest
Water
Honey (or maple syrup to make this vegan)
Sesame oil
Mix the ingredients together in a mason jar
The Quick Clean Up
The beauty of this low carb hummus dressing is that you can make it quickly in a mason jar without any special equipment.
Mixing the ingredients together in a bowl works just fine, but shaking them in a jar makes for easier cleanup and saves time by cutting down on dish washing.
Making this salad without using a blender or food processor means that it takes less time, uses fewer ingredients, and requires much less cleanup than most other salad dressings out there.
After adding all your ingredients to the bowl, mix them together well. Then shake the mixture into a jar until everything is mixed evenly.
About the Honey or Maple Syrup
Adding some honey or maple syrup to the mix gives it a bit of extra sweetness that balances out the flavors of the other ingredients. If you want to make a vegan version, use maple syrup instead of honey.
If you’re not sure how much honey to use, start with 1 tablespoon and then adjust according to taste.
I like my hummus pretty thin, so I only use half the amount of honey called for in the recipe.
But if you prefer thicker hummus, go ahead and use more honey.
And if you want to skip the honey altogether, feel free to use maple syrup instead.
And if you have leftover hummus, you can keep it in the fridge for up to 3 days.
Now we are ready to eat!
Add your favorite greens to the bottom of a large serving plate.
Top with sliced cucumbers, tomatoes, red onion, black olives, and feta cheese.
What About Oil Free Hummus…
To keep this recipe oil- free, you will need to use an oil-free hummus instead of regular hummus. Following this easy oil-free recipe for hummus, I make my own.
You can also find pre-made oil-free hummus in many stores these days. Just check the label to see what kind of oils were used in its production. There are a few brands of oil-free hummus, like Oasis Mediterranean and a few others, but you’ll have to check your local grocery store for availability.
If either of those options doesn’t appeal to you, don’t worry about it! Even if you use a store-bought brand of hummus with olive oil, this salad dressing has less oil than a traditional oil-based dressing.
Other Hummus Flavors Can Work
Try different flavors of hummus by adding ingredients like roasted red peppers or green goddess. Or try making your own flavored hummus by mixing in spices like cumin or chili powder.
You Can Make It Ahead of Time
You don’t need to worry too much about cooking time when preparing this recipe; however, if you want to prepare it ahead of time, go right ahead!
Make sure to keep it covered, tightly sealed, and refrigerated – and it will last for up to five days.
The hummus dressing might not be as pourable or the ingredients could separate when refrigerated. This is because good oils will solidify at colder temperatures.
To use, just take out of the fridge, let sit for 5-15 minutes at room temp, then shake vigorously to re-combine.
Conclusion
If you make this recipe, let us know your thoughts. We hope you enjoy it as much as we did!
The Real Nutritional Value of Bean Smoothies
What is the Nutritional Value of Bean Smoothies
… and Find out 3 More Delicious Bean Smoothie Recipes Below!
The immense smoothie varieties make them one of the most popular and desired food recipes across the world. Smoothies can be very healthy as well when topped up with beans, berries, oats, protein powders, and even tomatoes and bell peppers. Beans are a healthy option for your smoothie drink and take the recipe and food preparation to a more creamy, rich, and protein-enriched level.
Know More About Bean Smoothiess
You can use both black and white beans for preparing your beans smoothie. Adding beans will turn your smoothie into a highly creamy and naturally-delicious drink. You can also add other healthy food options, including bananas, yogurt, and other fruits, to your white bean smoothie. Darker colors such as chocolates are better for the black beans’ smoothie.
The Nutrition Value of the Bean Smoothie
Apart from adding a creamy texture to your smoothie, the addition of beans will also increase the fiber and protein content of your smoothies. Beans are high in fiber. Therefore, you will remain satiated for a much longer period upon consuming beans in any form. This way you won’t be facing any hunger pangs time and again and can control your weight.
Beans including black, Pinto, or cannellini beans can add around 50 calories for a quarter of a cup. This amount of beans will also add 3 grams of the nutrient protein and fiber each. However, if you want to add even more fiber and protein, you should choose kidney beans. A quarter cup of kidney beans may add up to 4 grams of the nutrient protein and fiber to your smoothie.
Beans contain high amounts of B vitamins, folate, and mineral iron, which are essential nutrients needed for the good health of the body. Beans are free from fat and also contain antioxidants and substances such as phytoestrogens and lignans that help you prevent cancer. Legumes and beans can help you prevent cancer in the prostate, colon, and pancreatic regions of the body. Intake of more fiber (found in the beans) can reduce the sugar level in the blood. Therefore, beans or other legumes are highly nutritious food items that must be a part of your daily balanced diet.
Beans and Prebiotics and Probiotics
Prebiotics and probiotics are found in many types of beans and legumes. The prebiotics and probiotics help in improvingthe digestive system by increasing the number of beneficial bacteria in the gut. It also helps in maintaining the balancebetween the good and bad bacteria in the intestines.
Health Benefits of Beans
There are numerous health benefits associated with beans.
They include:
1. Reducing cholesterol levels
2. Aids in digestion
3. May improve immunity
4. May promote weight loss
5. Might boost energy levels
6. May help to prevent heart diseases
7. May lower blood pressure
8. May help fight against diabetes
9. May help in treating constipation
10. May increase bone density
11. May improve skin complexion
12. May improve hair growth
13. May improve sleep quality
14. May improve joint mobility
Canned Beans vs Dry Beans
When you are choosing beans for your smoothie, you can choose either canned or dried bean varieties. However, you must ensure that the canned bean is free from harmful chemicals in the form of preservatives. The dried beans can be cooked for the smoothies and can give the best taste and results. However, when you don’t have enough time, you can also choose the canned bean varieties. Put the canned beans for soaking first within a colander and run cold water over it. It will remove all the excess sodium that is often found in the canned beans (and other canned food items) in high proportions.
Cooking and Preparing the Dried Beans for Smoothies
Below is a step-by-step method through which you can cook and prepare the beans and subsequently add them to your smoothie.
Step 1: soak the beans in cold water and place them in a bowl. Now put enough water in the bowl so that the beans are covered by up to 2 inches. Let the beans soak in the bowl filled with water overnight or for up to 8 hours. After that, rinse and drain the beans properly.
Step 2: Put the beans in a pot and pour freshwater that can cover the beans up to 2 inches. Heat the pot so that the water comes to a boil. Reduce the heat to a simmer point and stir the beans and water occasionally in a gentle way. You can do this for up to 1 hour so that the beans are tender. Now turn off the heat and let the beans cool down. The beans will be tender now. You can squash them easily with your fingers when they are cooked.
Step 3: You need to store the cooked beans accurately. The cooked beans can be put in a refrigerator where they can be stored for up to 4 days. You can store the cooked beans in the freezer for an even more extended period.
For freezing the beans and storing them in the freezer for a longer period, you can spread the beans over a cookie sheet that is covered with baking paper. Put the tray in the freezer and let the beans freeze. Now seal the beans in the freezer bags. These cooked beans that are placed in your freezer can be stored for up to 12 months and will be fit for use during the period.
3 More Delicious Beans Smoothie Recipes
Below are 3 of the best and most delicious recipes for bean smoothies that you can easily make and try at home.
Vanilla Bean Smoothie
For the Vanilla Bean Smoothie Recipe, you need the below-given ingredients.
- One cup of yogurt.
- Half cup of white beans.
- One cup of almond milk.
- Two teaspoons of pure maple syrup.
- One spoon of the vanilla bean paste.
Preparation: add the ingredients including yogurt beans, vanilla syrup, maple syrup, and almond milk to the food blender. Blend for some time until all the ingredients turn to be creamy and smooth.
Mango and White Bean Smoothie
For the mango white bean drink and smoothie, you need the below-given ingredients.
- Half cup of white beans.
- A banana.
- A cup of mango chunks (frozen).
- A cup of coconut milk.
- A quarter cup of shredded coconut.
Preparation: put the ingredients, including the mango chunks, white beans, shredded coconut, and coconut milk within the blender. Turn on the blender and mix the ingredients until they are smooth and creamy.
Chocolate Black Beans Smoothie
For the chocolate and black bean smoothie, you need the below-given ingredients.
- Half a cup of black beans.
- Half cup of blueberries (frozen).
- A cup of yogurt (vanilla).
- A cup of almond milk.
- Half a teaspoon of cinnamon.
- 1 tablespoon of cacao.
Preparation: put the ingredients, including the black beans, yogurt, almond milk, blueberries, cinnamon, and cacao in the blender jug. Blend the ingredients for some time so that the berries and the fruits are well blended. Now run the blitz so that the preparation is creamy and smooth.
Conclusion
The addition of healthy and natural food items including beans to your food recipes can do miracles for your health. Beans are high in proteins, vitamins, minerals, and fiber and are a source of multiple nutrients in your smoothie. Remember to choose beans that are unbroken and buy from the sellers and sources with a good turnover (so that you get fresh beans). You can also store the beans in sealed containers in a dry and cool place. This way they will be available to you for food preparations for up to 1 year easily.