Apple Pie
Indulge in the cozy flavors of fall with a guilt-free twist on a classic favorite - Apple Pie! This wholesome recipe offers all the comforting sweetness and warm spices you love, without any added sugar. With each bite, you'll savor the natural sweetness of ripe apples, perfectly complemented by a flaky whole wheat crust. Whether enjoyed as a mid-morning snack or a delightful dessert, this apple pie will fill your home with irresistible aromas and leave you feeling nourished, satisfied, and utterly delighted.
OUR APPLE PIE RECIPE
Ingredients:
● 4 medium-sized apples, peeled, cored, and thinly sliced
● 1 tablespoon lemon juice
● 1 teaspoon ground cinnamon
● 1/4 teaspoon ground nutmeg
● 1/4 teaspoon ground ginger
● 1/4 teaspoon ground cloves
● 1 tablespoon whole wheat flour
● 1/4 cup chopped walnuts or almonds
● 1 tablespoon unsalted butter, diced
● 1 whole wheat pie crust (store-bought or homemade)
● Optional: 1 tablespoon honey or maple syrup for a touch of sweetness (if desired)
PREPARATION:
1. Preheat your oven to 375°F (190°C).
2. In a large mixing bowl, combine the sliced apples, lemon juice, ground cinnamon, nutmeg, ginger, cloves, and whole wheat flour. Toss until the apples are evenly coated with the spices and flour.
3. If using, stir in the chopped nuts for added texture and crunch.
4. Roll out the whole wheat pie crust and place it in a pie dish, pressing it gently against the bottom and sides.
5. Transfer the spiced apple mixture into the prepared pie crust, spreading it out evenly.
6. Dot the diced unsalted butter over the top of the apple filling.
7. If desired, drizzle honey or maple syrup over the filling for a touch of sweetness.
8. Cover the pie with the remaining pie crust, crimping the edges to seal.
9. Use a sharp knife to make a few small slits in the top crust to allow steam to escape.
10. Place the pie in the preheated oven and bake for 40-45 minutes, or until the crust is golden brown and the filling is bubbly.
11. Remove the pie from the oven and let it cool for at least 10-15 minutes before slicing.
12. Serve slices of warm apple pie on their own or with a dollop of Greek yogurt or a scoop of vanilla ice cream, if desired.
HEALTH FACTS ABOUT APPLES :
● Apples are rich in dietary fiber, aiding digestion and promoting gut health.
● They contain antioxidants that may reduce the risk of chronic diseases.
● Apples support heart health by lowering cholesterol levels and blood pressure.
● They provide essential vitamins and minerals, including vitamin C and potassium.
● Apples are low in calories and can aid in weight management.
● They may help regulate blood sugar levels and reduce the risk of type 2 diabetes.
● Apples promote hydration, as they are composed mostly of water.
● They support bone health with their calcium and vitamin K content.
● Apples contain phytochemicals that may help prevent cancer.
● They promote oral health by stimulating saliva production and reducing bacteria.
● Apples may improve lung function and reduce the risk of asthma.
● They support brain health and cognitive function.
● Apples are a convenient and portable snack option.
● They may help reduce the risk of developing Alzheimer's disease.
● Apples promote satiety and may aid in weight loss when included in a balanced diet.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 ml OF THIS RECIPE:
● Calories: 120 kcal
● Carbohydrates: 20 g
● Protein: 2 g
● Fat: 4 g
● Fiber: 4 g
● Vitamin C: 5 mg
● Calcium: 20 mg
● Iron: 1 mg
Banana Oat Cookies
Elevate your evening snacking experience with our delectable Banana Oats Cookies – a guilt-free treat packed with wholesome ingredients and bursting with natural sweetness! These cookies are not only delicious but also incredibly easy to make, offering a perfect balance of flavor and nutrition. Whether you're craving a satisfying snack or looking for a healthier alternative to store-bought cookies, our homemade Banana Oats Cookies are sure to become your new favorite go-to snack option.
OUR BANANA OATS COOKIES RECIPE
Ingredients:
● 2 ripe bananas, mashed
● 1 cup rolled oats
● 1/4 cup unsweetened shredded coconut
● 1/4 cup chopped nuts (such as almonds, walnuts, or pecans)
● 1 tablespoon chia seeds (optional)
● 1 teaspoon cinnamon
● 1/4 teaspoon vanilla extract
● Pinch of salt
PREPARATION:
1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a large mixing bowl, combine the mashed bananas, rolled oats, shredded coconut, chopped nuts, chia seeds (if using), cinnamon, vanilla extract, and a pinch of salt.
3. Mix all the ingredients until well combined and the mixture holds together.
4. Using a spoon or your hands, scoop out portions of the dough and shape them into cookies. Place them on the prepared baking sheet, leaving space between each cookie.
5. Flatten each cookie slightly with your fingers or the back of a spoon.
6. Bake in the preheated oven for 15-20 minutes or until the cookies are golden brown and firm to the touch.
7. Remove from the oven and allow the cookies to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.
8. Once cooled, store the Banana Oats Cookies in an airtight container at room temperature for up to one week.
HEALTH FACTS ABOUT BANANA AND OATS:
● Bananas are rich in potassium, essential for heart health.
● Oats are a good source of soluble fiber, aiding digestion.
● Bananas provide natural sweetness without added sugars.
● Oats help lower cholesterol levels and promote satiety.
● Bananas contain vitamin B6, important for metabolism.
● Oats are gluten-free and suitable for those with gluten sensitivities.
● Bananas are a convenient and portable snack option.
● Oats are rich in antioxidants, protecting cells from damage.
● Bananas contain vitamin C, boosting immune function.
● Oats are a whole grain, providing sustained energy.
● Bananas help regulate blood sugar levels due to their fiber content.
● Oats are a good source of iron, important for oxygen transport.
● Bananas contain prebiotics, promoting gut health.
● Oats may help reduce the risk of developing type 2 diabetes.
● Bananas and oats together make a satisfying and nutritious snack.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE:
● Calories: 250 kcal
● Carbohydrates: 40g
● Protein: 6g
● Fat: 8g
● Fiber: 6g
● Sugar: 12g
● Potassium: 400mg
Chia Seed Pudding
Ready for a snack that's as delicious as it is nutritious? Say hello to Chia Seed Pudding! Bursting with flavor and packed with wholesome goodness, this creamy treat is perfect for satisfying your mid-evening cravings. With no added sugars or extra fats, it's a guilt-free indulgence that'll leave you feeling energized and ready to tackle whatever comes your way!
OUR CHIA SEED PUDDING RECIPE
Ingredients:
● 1/4 cup chia seeds
● 1 cup unsweetened almond milk (or any milk of your choice)
● 1 tablespoon honey or maple syrup (optional, for sweetness)
● 1/2 teaspoon vanilla extract
● Fresh fruits or berries for topping (optional)
PREPARATION:
1. In a mixing bowl, combine chia seeds, almond milk, honey or maple syrup (if using), and vanilla extract. Stir well to combine.
2. Let the mixture sit for 5 minutes, then stir again to break up any clumps of chia seeds.
3. Cover the bowl and refrigerate for at least 2 hours or overnight, allowing the chia seeds to absorb the liquid and thicken into a pudding-like consistency.
4. Once chilled and thickened, give the pudding a final stir.
5. Divide the pudding into serving glasses or bowls.
6. Top with fresh fruits or berries if desired.
7. Serve and enjoy this delightful Chia Seed Pudding as a satisfying and healthy mid-evening snack!
HEALTH FACTS ABOUT CHIA SEEDS:
● High in omega-3 fatty acids for heart health.
● Rich in fiber for digestive health and satiety.
● Contains antioxidants for cellular protection.
● Lowers risk factors for heart disease and diabetes.
● Helps regulate blood sugar levels.
● Supports weight loss by promoting fullness.
● Enhances hydration with its ability to absorb water.
● Provides essential minerals like calcium and magnesium.
● Boosts energy levels and endurance.
● Improves bone health with its calcium content.
● Supports brain function and cognitive health.
● Gluten-free and suitable for celiac diets.
● Versatile ingredient in recipes, both sweet and savory.
● Can be used as a vegan egg substitute in baking.
● Adds texture and thickness to dishes like puddings and smoothies.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 100 kcal
● Protein: 3g
● Carbohydrates: 10g
● Fiber: 5g
● Fat: 6g
● Saturated Fat: 0.5g
● Cholesterol: 0mg
● Sodium: 50mg
● Sugar: 2g
● Vitamin A: 0% DV
● Vitamin C: 0% DV
● Calcium: 15% DV
● Iron: 10% DV
Dark Chocolate Avocado Mousse
Indulge guilt-free in our luscious Dark Chocolate Avocado Mousse, a decadent yet nutritious treat that will satisfy your sweet cravings without compromising your health goals. This creamy mousse combines the richness of dark chocolate with the creaminess of avocado, offering a delightful dessert or snack option that's packed with natural goodness. Say goodbye to added sugars and extra fats, and say hello to a heavenly combination that your taste buds and body will thank you for!
OUR DARK CHOCOLATE AVOCADO MOUSSE RECIPE
Ingredients:
● 2 ripe avocados
● 1/4 cup unsweetened cocoa powder
● 1/4 cup pure maple syrup or honey (optional for sweetness)
● 1 teaspoon vanilla extract
● Pinch of salt
● Dark chocolate chips or shavings, for garnish (optional)
● Fresh berries, for serving (optional)
PREPARATION:
1. Cut the avocados in half, remove the pits, and scoop the flesh into a blender or food processor.
2. Add the cocoa powder, maple syrup or honey (if using), vanilla extract, and a pinch of salt to the blender or food processor.
3. Blend the ingredients until smooth and creamy, scraping down the sides as needed to ensure everything is well combined.
4. Taste the mousse and adjust the sweetness or cocoa flavor to your preference by adding more maple syrup, cocoa powder, or vanilla extract if needed.
5. Transfer the mousse to serving bowls or glasses and refrigerate for at least 30 minutes to chill and set.
6. Once chilled, garnish the mousse with dark chocolate chips or shavings, if desired, and serve with fresh berries on the side..
HEALTH FACTS ABOUT DARK CHOCOLATE AND AVOCADO:
● Dark chocolate is rich in antioxidants, which help protect cells from damage.
● It contains flavonoids, which may improve heart health by lowering blood pressure.
● Dark chocolate can improve brain function and cognitive function.
● It may lower the risk of developing heart disease.
● Dark chocolate is a mood booster, thanks to its ability to release endorphins.
● It contains minerals such as iron, magnesium, and zinc, which are essential for overall health.
● Dark chocolate may reduce inflammation in the body.
● It can improve blood flow and circulation.
● Dark chocolate may help lower LDL (bad) cholesterol levels.
● It has a lower sugar content compared to milk chocolate.
● Dark chocolate is a source of fiber, aiding digestion and promoting satiety.
● It may protect the skin from UV damage and improve skin health.
● Dark chocolate has been associated with a reduced risk of stroke.
● It can improve insulin sensitivity, which may help prevent diabetes.
● Dark chocolate contains caffeine and theobromine, which can provide a mild energy boost.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE:
● Calories: 200 kcal
● Carbohydrates: 15g
● Protein: 3g
● Fat: 15g
● Fiber: 7g
● Sugar: 5g
● Potassium: 600mg
Fruit Salad
Indulge in the vibrant colors and refreshing flavors of our Fruit Salad recipe – a delightful medley of nature's sweetest treasures that will brighten up your evening snack time! Bursting with vitamins, minerals, and antioxidants, this fruit salad is not only a treat for your taste buds but also a nourishing option to fuel your body with natural energy. Whether you're craving something light and wholesome or seeking a guilt-free snack, this homemade fruit salad is the perfect choice to satisfy your cravings and boost your health.
OUR FRUIT SALAD RECIPE
Ingredients:
● 1 apple, diced
● 1 pear, diced
● 1 orange, peeled and segmented
● 1 cup strawberries, sliced
● 1/2 cup grapes, halved
● 1 banana, sliced
● Juice of 1 lemon
● Optional: fresh mint leaves for garnish
PREPARATION:
1. In a large mixing bowl, combine the diced apple, pear, orange segments, sliced strawberries, halved grapes, and sliced banana.
2. Squeeze the juice of one lemon over the fruit to prevent browning and add a refreshing tangy flavor.
3. Gently toss the fruit salad until well combined.
4. Transfer the fruit salad to serving bowls or plates.
5. Garnish with fresh mint leaves for an extra burst of flavor and aroma.
6. Serve immediately and enjoy!
HEALTH FACTS ABOUT FRUITS:
● Rich in vitamins A, C, and K for immune support.
● High in fiber for digestive health and satiety.
● Contains antioxidants to combat oxidative stress and inflammation.
● Provides natural sugars for quick energy without added sugars.
● Supports hydration due to high water content.
● Helps regulate blood pressure with potassium.
● Lowers the risk of heart disease and stroke.
● Improves skin health and promotes a youthful glow.
● Supports healthy weight management.
● Boosts mood and reduces the risk of depression.
● Enhances cognitive function and brain health.
● Reduces the risk of certain cancers.
● Aids in digestion and prevents constipation.
● Helps maintain healthy vision.
● Supports bone health and prevents osteoporosis.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE:
● Calories: 30 kcal
● Carbohydrates: 8g
● Protein: 0.5g
● Fat: 0.2g
● Fiber: 1.5g
● Sugar: 5g
● Vitamin C: 20mg
● Potassium: 100mg
Yogurt and Fruit Parfait
Craving a delicious and nutritious mid-evening snack that won't weigh you down? Look no further than this delightful Yogurt and Fruit Parfait! Bursting with natural sweetness and creamy goodness, it's the perfect pick-me-up to satisfy your cravings without the guilt. Plus, it's a breeze to whip up, making it a must-have in your snack arsenal!
YOGURT AND FRUIT PARFAIT RECIPE
Ingredients:
● 1 cup of plain yogurt
● 1/2 cup of mixed fresh fruits (such as berries, sliced bananas, or diced mangoes)
● 1 tablespoon of honey or maple syrup (optional for added sweetness)
● A handful of granola or nuts for crunch (optional)
PREPARATION:
1. Start by layering a few spoonfuls of yogurt into the bottom of a glass or bowl.
2. Add a layer of mixed fresh fruits on top of the yogurt.
3. Drizzle a bit of honey or maple syrup over the fruit layer if desired.
4. Repeat the layers until the glass or bowl is filled, alternating between yogurt, fruit, and optional granola or nuts.
5. Serve immediately and enjoy your delicious and healthy Yogurt and Fruit Parfait!
HEALTH FACTS ABOUT YOGURT :
1. Rich in probiotics for gut health.
2. Excellent source of calcium for strong bones.
3. Helps improve digestion and regularity.
4. Contains protein for muscle repair and growth.
5. Supports a healthy immune system.
6. May aid in weight management.
7. Promotes satiety and reduces hunger cravings.
8. Lowers the risk of developing high blood pressure.
9. Contributes to better oral health.
10. Contains vitamins and minerals like B vitamins and potassium.
11. Helps maintain healthy cholesterol levels.
12. Supports heart health.
13. Can improve mood and reduce stress.
14. May reduce the risk of type 2 diabetes.
15. Provides energy-boosting carbohydrates.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE:
● Calories 190
● Total Fat 3.5g
● Saturated Fat 1.5g
● Cholesterol 10mg
● Sodium 115mg
● Total Carbohydrates 33g
● Fiber 2g
● Total Sugars 27g
● Protein 10g
● Vitamin A 2%
● Vitamin C 4%
● Calcium 30%
● Iron 2%
