INGREDIENTS

• 110 grams (3/4 cup) chickpea flour (besan/gram flour)
• 25 grams (1/4 cup) cocoa powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon vanilla powder (or 1 teaspoon extract)
• 1/4 teaspoon sea salt
• 80 grams (1/3 cup) coconut oil, melted
• 80 ml (1/3 cup) maple syrup or honey
• 1 large egg
• 100 grams (1/2 cup) dark chocolate, chopped

 
INSTRUCTIONS

1. Preheat the oven to 180C (350F) and line a large baking sheet with parchment paper.
2. In a large bowl, whisk together the flour, cocoa, baking soda, vanilla, and salt.
3. In another dish, whisk the coconut oil and maple syrup, then add the egg and whisk again until fully combined.
4. Stir the coconut oil mixture into the flour mixture, mixing until no streaks of flour remains. Stir in the chocolate to evenly incorporate.
5. Scoop the dough, around 2 tablespoons per cookie, onto the baking sheet. Flatten each cookie slightly with your palm (wet your hands to prevent sticking).
6. Bake for 8-10 minutes or until the tops are cracked and the edges are just firmed. Don't over-bake.
7. Cool the cookies for ten minutes on the pan before removing and cooling completely on a rack. They'll keep in an airtight container for at least three days and freeze well.

Nutrition Information:  Yield:   9   Serving Size:   1
Amount Per Serving:  Calories: 198  Total Fat: 12g  Saturated Fat: 8g Trans Fat: 0g
Unsaturated Fat: 2gCholesterol: 21mgSodium: 145mgCarbohydrates: 19gFiber: 2gSugar: 13gProtein: 5gThis data is provided by a calculator and is a rough estimation of the nutritional information in this recipe.

© Alexandra Daum   Cuisine: American / Category: Cookies and Bars
https://www.occasionallyeggs.com/double-chocolate-cookies/

For this tasty gluten free crackers recipe, all you need is hummus and oats!

Chickpeas are one of my favourite pulses, loaded with vitamins, high in protein and fibre.. I've actually written an article on the benefits of chickpeas which you can read more about here. 

Cook Time 40 mins   Calories 284   Author Alyssia Sheikh

​Ingredients

• 1 cup hummus
• ⅔ cup oats ground to flour
• sesame seeds
• coarse sea salt

For Homemade Hummus:

• 1 can chickpeas drained & rinsed, save 1 Tbsp chickpea water to add to dough
• 1-2 cloves garlic
• ½ tsp salt
• 2-4 Tbsp olive oil

Instructions

• Preheat oven to 350°F (180°C).
• If making your own hummus, first drain and rinse chickpeas, saving 1 Tbsp of the chickpea water to add to your dough later.
• In a food processor, add chickpeas, garlic, salt, and olive oil. Blend until smooth.
• Transfer hummus to a large mixing bowl. Add flour and mix to combine, forming a dough ball.
• Place dough on a flat surface, lined with parchment. Put another piece of parchment on top and use a rolling pin to flatten out dough (¼ inch thick or less).
• Cut dough into circles. (I used a 2¼-inch round cookie cutter, you could also use the rim of a glass.) Re-roll leftover dough and continue to cut out cracker shapes until dough is used up.
• Place cut dough shapes on a baking sheet, lined with parchment and lightly sprayed.
• Prick the center of each cracker with a fork so they bake evenly.
• Sprinkle on sesame seeds and press down gently with hands. Sprinkle on salt.
• Bake 30-40 minutes, until golden.
• Allow to cool on a wire rack.
• Yields ~50 gluten free crackers.

Serving: 10 crackers 
                                 Calories: 284kcal | Carbohydrates: 27g | Protein: 8g | Fat: 15g | Fiber: 8g | Sugar: 1g

Recipe Compliments: Farah Shammas - 40 Delicious Vegan Recipes 

Ingredients: 

3 Tbsp. of olive oil 
2 Medium carrots, julienned
2 Medium zucchini, julienned 
2 Parsnips, julienned
1 Large sweet potato, peeled and julienned 
1 Turnip, peeled and julienned 
Handful green beans, remove the ends 
5 Medium button mushrooms sliced
1 Large onion, sliced 
2 Large cloves of garlic, chopped 
1 Large cauliflower, chopped 
1 Tsp. cinnamon 
1 Tsp. Thyme 
1/2 tsp Himalayan salt 
Ground black pepper to taste 

1) Sauté vegetables in olive oil 
2) Boil the cauliflower separately for about ten minutes, drain water and mash in a blender adding a pinch of salt and pepper.
3) Put the vegetables in a Pyrex and add spices / herbs
4) Pour the cauliflower mash on top
5) Bake in the oven at 180degrees Celcius for 20 minutes. 

Note : If you want to avoid using olive oil, you can saute the vegetables in a little white wine or vegetable stock. 

If some of the vegetables are not in season, get creative and pack in your locally grown favourites. It's a beautiful pie, both for the eyes and the stomach, to be enjoyed at any time of the year. 

This salad is the ideal raw meal filler that you are looking for if you want something to hold you through to the next meal. It's packed with protein and nutrients, and it is as filling as it is  satisfying. 

Adapted - Recipe Compliments: Farah Shammas - 40 Delicious Vegan recipes 

Ingredients: 

1 Cup wild rice (or another whole grain of choice e.g. quinoa) 
1 Small bunch of chopped Swiss chard or baby spinach 
2 Tbsp. Chia seeds 
2 Tbsp. Sunflower seeds 
1 Tbsp. Goji Berries 
1/2 Cup firm tofu cut into cubes 
1 Large grated carrot 
2 Sliced button mushrooms 

Dressing: 

1 Tbsp. ground flaxseeds 
1 Tbsp. peanut butter 
2 Tbsp rice vinegar 
2 Tbsp. light soya sauce 
1 Tbsp agave syrup
1 Tbsp sesame oil 
1 Tbsp. of grated fresh ginger
1 Grated clove of garlic 
4 Tbsp. of Coconut Milk 

Method: 

1) Ensure to mix the dressing well. My favourite hack is to use a cleaned small glass jar. 
2) Simply put all the salad dressing ingredients inside and shake really well. 
3) Then you can immediately pour the dressing on top of your base, or even store it in the fridge until it's needed (remember to shake again before using if it has sat for a while). 

Note: You can lightly sauté the tofu in some olive oil if you want to have a firmer texture and even enjoy this warm in the salad. 

Ingredients: 

150g chuck steak or shin of beef, cut into chunks
150g  new baby potatoes, quartered
1 small onion, peeled and chopped 
1 large carrot, peeled and cut into chunks
300ml beef stock 
2 tsp tomato puree 
1 tsp of Worcestershire sauce 
1/2 tsp paprika
2 tsp plain flour 
1 bay leaf 
Black pepper 
1 Tbsp Olive Oil

1.  Preheat the oven to 165C , 325F or Gas mark 3. 
2.  Heat a heavy based pan suitable for the oven (if you don't have one, you can transfer the ingredients to a casserole dish just before going into the oven), add the olive oil , chopped onion, carrot and potatoes. 
3.  Add the plain flour and stir until everything is evenly coated. Add the beef stock, tomato puree, paprika, Worcestershire sauce and bay leaf. Stir to combine then add the beef chunks. Bring to a simmer and then cover and put in the oven.  (At this point you could transfer to a casserole dish with a lid or a slow cooker.) 
4.  Cook for 2 hours, or until the meat is tender. 
5.  Remove bay leaf and season with a little black pepper. Serve hot. 

Nutritional Information: 

497 calories    24g fat     34.9g protein    45.9g  carbs   12.7 g sugars     serves 1 
​120  minutes cooking time    10 minutes prep

Ingredients 

1 x 210g can chickpeas
1 x 210g can chopped tomatoes 
60g swede, peeled and diced
1 small red onion, peeled and diced 
1 garlic, chopped 
1 carrot, peeled and diced 
110ml vegetable stock
1 small red chilli, finely sliced
1 tsp freshly chopped basil 
 1 piece orange peel
fresh parsley, chopped 
1/4 tsp ground cumin
Salt and black pepper to taste 
1 Tbsp olive oil 

Method: 

1. Heat a non-stick pan and add the olive oil and the chopped onion and garlic, then gently sauté until soft over medium heat. 
2.  Add the diced carrot, swede and the drained chickpeas, then gradually pour in the vegetable stock.
3.  Stir in the chilli, basil, cumin, followed by the tomatoes and the orange peel.
4.  Simmer gently for 25 minutes, topping up with more water if required, until the vegetables are cooked and the sauce has thickened. 
5.  Just before serving, remove the orange peel and sprinkle with parsley. 

Perfect served hot with boiled rice or steamed couscous. 

Note: The nutritional information does not include the accompaniments. 

Serves: 1      Cooking time 25 minutes           Prep time 10 minutes 

Calories 277      Fat 5g     Protein 13.9g    Carbs  43g    Sugars    43g    

Prep Time: 10 mins     Cook Time: 35 mins    Total Time: 45 minutes     Yield: serves 4-6 

INGREDIENTS
Extra virgin olive oil
1 large yellow onion, chopped
2 celery ribs, chopped
Salt and pepper
4 large garlic cloves, minced
1/2 tsp dried thyme
Pinch red pepper flakes
3/4 cup dry white wine
1 28-oz can whole peeled plum tomatoes, juice separated and reserved
3 cups low-sodium vegetable broth
1/4 cup organic golden raisins
2 tbsp capers, rinsed
2 lb skinless sea bass fillet, about 1 1/2-inch thick, cut into large cubes
1/2 cup chopped fresh parsley leaves, stems removed
3 tbsp toasted pine nuts, optional



INSTRUCTIONS

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add onions, celery, and a little salt and pepper (about 1/2 tsp each). Cook, stirring regularly, until softened (about 4 minutes). Add thyme, red pepper flakes and garlic and cook briefly until fragrant (about 30 more seconds).
2. Now, stir in the white wine and reserved tomato juice from can. Bring to a simmer, and cook until the liquid is reduced by about 1/2. Add the tomatoes, vegetable broth, raisins, and capers. Cook for 15-20 minutes over medium heat until flavors combine.
3. Pat the fish dry and season lightly with salt and pepper. Insert the fish pieces into the cooking liquid, and give everything a gentle stir so that the fish pieces are nicely covered in the cooking liquid. Bring to a simmer and cook for another 5 minutes. Remove the pot from the heat and cover. Let sit off heat for another 4-5 minutes so that the fish will finish cooking. Fish should be flaky when gently pulled apart with a paring knife. Finally, stir in the chopped parsley.
4. Ladle the hot fish stew into serving bowls, top each with a few toasted pine nuts, if you like.
   
5. Serve with your favorite sourdough whole grain crusty bread, brown rice or quinoa ! Enjoy!

• Recipe Compliments : https://www.themediterraneandish.com/sicilian-fish-stew/#tasty-recipes-10725

 Prep Time: 10 mins      Cook Time: 23 mins   Total Time: 33 minutes    Yield: 12 muffins 
Category: Baked Good    Method: Baked     

Easy, one bowl, healthier pumpkin muffins made with whole wheat grains and naturally sweetened! These pumpkin muffins are as light, fluffy and delicious as their coffee shop counterparts.  These are great for the whole family for school or work !! 

INGREDIENTS

• 1/3 cup melted coconut oil or extra-virgin olive oil*
• 1/2 cup maple syrup or honey
• 2 eggs, at room temperature
• 1 cup pumpkin purée
• 1/4 cup milk of choice (I used almond milk)
• 2 teaspoons pumpkin spice blend (or 1 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and ¼ teaspoon ground allspice or cloves)
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt
• 1 3/4 cups whole wheat flour**
• 1/3 cup old-fashioned oats, plus more for sprinkling on top
• Optional: 2 teaspoons turbinado (raw) sugar for a sweet crunch

INSTRUCTIONS

1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease all 12 cups of your muffin tin with butter or non-stick cooking spray (my pan is non-stick and didn’t require any grease).
2. In a large bowl, beat the oil and maple syrup or honey together with a whisk. Add the eggs, and beat well. Add the pumpkin purée, milk, pumpkin spice blend, baking soda, vanilla extract and salt.
3. Add the flour and oats to the bowl and mix with a large spoon, just until combined (a few lumps are ok). If you’d like to add any additional mix-ins***, like nuts, chocolate or dried fruit, fold them in now.
4. Divide the batter evenly between the muffin cups. Sprinkle the tops of the muffins with about a tablespoon of oats, followed by a light sprinkle of raw sugar and/or pumpkin spice blend if you’d like. Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
5. Place the muffin tin on a cooling rack to cool. These muffins are delicate until they cool down. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.
6. These muffins taste even better after they have rested for a couple of hours! They’ll keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).

NOTESRecipe adapted from my honey-sweetened pumpkin bread.
*Oil options: I love coconut oil here. I used unrefined coconut oil and can hardly taste it in the final product. Olive oil might lend an herbal note to the muffins, if you’re into that (I tested with California Olive Ranch’s “Everyday” variety and couldn’t even taste it). Vegetable oil has a neutral flavor but the average vegetable/canola oil is highly processed, so I recommend using cold-pressed sunflower oil or grapeseed oil if possible.
**Flour alternatives: White whole wheat flour works great, if you can find it. Whole wheat pastry flour yields extra light and fluffy muffins that are delicate until cooled. All-purpose flour and gluten-free all-purpose flour blends work as well.
**Change it up: You could really go crazy with add-ins here. After stirring in the flour and oats, gently fold in up to 3/4 cup chocolate chips, chopped nuts like pecans or walnuts, and/or some chopped dried cranberries or crystallized ginger.
Serving suggestions: These muffins are great on their own, with a pat of butter, or spread with almond butter. They would also be fantastic with homemade pecan butter or coconut butter.
Make it egg free: Readers report that these muffins turn out well with flax eggs!
Make it vegan: Use maple syrup, flax eggs and non-dairy milk.
Make it dairy free: Simply use your non-dairy milk of choice.
Make it gluten free: Bob’s Red Mill gluten-free all-purpose blend works well instead of the whole wheat flour. Or, use 2 1/2 cups certified gluten-free oat flour instead.
Make it oat free: Simply omit the oats. No other changes necessary.
Make it lower in fat: I would argue that this bread contains a healthy amount of fat, but you can replace the oil with applesauce if you’re following a low-fat diet. Choosing olive oil instead of coconut oil will reduce the saturated fat content; total fat content will remain the same.
Update September 24, 2019: I removed white whole wheat flour as an option simply because I can’t find it in stores any more. I also upped the amount of spice from 1 1/2 teaspoons to 2 teaspoons.


Recipe Compliments : https://cookieandkate.com/healthy-maple-pumpkin-muffins/print/23668/

Serves 4 

 This nutritious recipe is a high-protein swap for other breads, and it will undoubtedly become one of your most-made recipes. Made with a mix of almond flour, whole seeds, and eggs, it is a high-protein swap but also offers plenty of omega-3s—which flax and chia seeds are particularly good sources of—and it's also gluten – free.


Ingredients

• 2 cups finely ground almond flour 
• ½ cup arrowroot powder 
• 1½ tbsp. flaxseed
• 1 tbsp. chia seeds 
• ½ cup mixed seeds, such as pumpkin or sunflower, divided 
• 1 tsp. baking soda 
• ½ tsp. sea salt 
• 5 large eggs 
• ¼ cup olive oil 
• 1 tbsp. apple cider vinegar 

Method

1. Preheat the oven to 350°F. Line an 8-by-4-inch loaf pan with parchment paper. 
2. In a stand mixer, combine the almond flour, arrowroot, flaxseed, chia seeds, ¾ of the mixed seeds, baking soda, and salt, and mix on medium speed. Separately, beat the eggs, oil, and vinegar together in a bowl, then add the mixture to the dry ingredients, and mix until the ingredients are well combined.
3. Pour the mixture into the loaf pan, and top the batter with the remaining ¼ of the seeds; ensure the surface is relatively level. 
4. Bake the bread for 30 to 35 minutes, or until it's golden brown and a skewer inserted into the center of the bread comes out clean. Turn the bread onto a wire rack and let it cool. 

 
Note: If you do not have arrow root powder, you can substitute it with corn starch or corn flour 


Recipe Compliments from The 7-Day Sugar Cleanse by Leisa Maloney Cockayne. 

Ingredients

• 2 teaspoons oil
• 1 pound peeled and deveined shrimp
• Kosher salt and fresh ground black pepper to taste
• 1/2 cup thinly sliced carrots
• 1/2 cup diced red bell pepper
• 1/2 cup sliced green onions
• 1 clove of garlic, grated
• 1/2 cup canned or fresh pineapple, drained

Sweet and Sour Sauce

• 1/4 cup ketchup
• 1/4 cup pineapple juice, I used the juice from the can
• 3 tablespoons apple cider vinegar
• 2 tablespoons honey
• 2 tablespoons low sodium tamari or soy sauce
• 1 teaspoon Sambal Oelek (chili garlic sauce)
• 1/4 teaspoon ground ginger
• 2 teaspoons arrowroot powder or cornstarch

​Instructions

1. Whisk together the ingredients for the sweet and sour sauce and set aside.
2. Heat the oil in a large skillet over medium-high heat. When the oil is hot, swirl to coat the bottom of the skillet and add in the carrots and red bell pepper. Sauté for 2 minutes.
3. Add in the shrimp and green onions and season with salt and pepper. Sauté for about 3 minutes or until the shrimp start turning pink.
4. Add in the garlic and pineapple and sauté for 30 seconds to a minute being careful not to burn the garlic.
5. Pour in the sweet and sour sauce and stir to coat everything. Cook for another couple minutes or until the sauce thickens. Taste for seasoning. Remove from the heat and serve over rice or cauliflower rice. 

Nutrition Information:
Amount Per Serving: CALORIES: 198   Serves: 4 

TOTALFAT:4g SATURATED FAT: 1g CHOLESTEROL: 143mgFIBER: 2gSUGAR: 17gPROTEIN: 17g
Recipe Compliments : https://reciperunner.com/sweet-and-sour-shrimp-stir-fry/