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Cereal bars with dried fruits

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Cereal-bars-recipe-breakfast

Cereal bars for me are the best choice for a quick breakfast or a healthy snack. I used to buy a large variety of bars and always have them in my bag for those long days at work. While paying attention on their ingredients I decided that the best choice was to make them at home and save my body from many extra preservatives and additives! This was easier than I thought it would be. You only need a blender to prepare these! There are various combinations with unsalted nuts and fruits. This recipe is a great alternative if you have nut allergies as it is nuts free. You can use whatever dried fruits you desire to make the combination you like and also refrigerate it for up to a week. Personally though, making this only lasts about two days as we enjoy bars all the time during the day!

Cereal bars with dried fruits
 
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Author: EnHealthy
Ingredients
  • 2 cups mix dried fruits of your choice
  • ( raisins, prunes, apricots, peaches)
  • 1 cup almonds
  • 1 cup oats
  • 1 cup dried shredded coconut
  • ½ cup coconut milk
  • 2 tablespoons honey or any other sweetener
Instructions
  1. Process dried fruits in a food processor until well combined (about 1-2 minutes).
  2. Add almonds and oats and blend a few more times until mixed well, stirring and scraping down sides as needed.
  3. Add all the remaining ingredients and blend again for 1-2 minutes.
  4. Transfer to a baking paper and press down until flat, transfer it in the refrigerator for 1 hour.
  5. Slice into 8-10 bars or squares and enjoy.

 

Miso soup

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Miso-soup-recipe-soups

Miso soup is a salty, savoury broth, with green scallions little peaces of sushi nori and silky tofu, served at most Japanese restaurants before sushi. I love making it at home, it’s very warming for the stomach and makes you feel good. Be creative and try experimenting with different kinds of vegetables, seeds, spices or herbs.

Miso soup
 
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Author: EnHealthy
Ingredients
  • 2 tablespoon olive oil
  • 2 big onions, chopped
  • tablespoon grated ginger
  • 3 cloves garlic finely chopped
  • 3 liters water
  • 1 tablespoon vegetable stock powder
  • 200 grams of miso paste
  • 3 mushrooms, finely chopped
  • Salt, Pepper
  • 5-6 tablespoons soya sauce or tamari sauce
  • 200g rice noodles

TOPPINGS
  • 1 cup tofu cut into small cubes
  • 3 mushrooms, finely chopped
  • 4 radishes, sliced
  • 2 Spring onions, finely chopped
  • 1 cup fresh Cilantro, chopped
  • 5-6 tablespoons sesame oil
  • 1-2 tablespoons black cumin seeds
  • 1-2 tablespoons sesame seeds
Instructions
  1. Heat a large pot over medium-high heat.
  2. Once heated, add olive oil, onion, ginger and garlic.
  3. Sautée for 2-3 minutes.
  4. Add 3 liters of water, vegetable stock powder, soy sauce or tamari, mushrooms, salt and pepper and stir well.
  5. Reduce heat to low and cover.
  6. Simmer on low for at least 45 minutes, stirring occasionally.
  7. Taste broth and adjust seasonings as needed, adding more soy sauce or sesame oil if desired. Add the 200gr miso paste at this time.
  8. When you’re 30 minutes from serving, prepare the toppings.

NOODLES
  1. Fill a large bowl with hot water; place the noodles in for 15 minutes.
  2. Remove the water and drain well and set aside.
  3. To serve, divide rice noodles between five to six serving bowls.
  4. Top with broth and toppings, such as mushrooms, radishes, spring onions, fresh Cilantro, seeds. Serve with soy sauce or tamari.

Beetroot & mix berries smoothie

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Beetroot-mix-berries-smoothie-recipe-smoothies-beverages-2

 

Beetroot-mix-berries-smoothie-recipe-smoothies-beverages-1

Beetroot & mix berries smoothie
 
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Author: EnHealthy
Ingredients
  • 1 small beetroot, peeled and chopped
  • ½ cup frozen mix berries
  • 1 banana, peeled
  • ½ teaspoon freshly grated ginger root
  • 1 tablespoon agave syrup or honey
  • 1 cup cold water
Instructions
  1. Place all of the ingredients in a blender and blend for 1 minute.
  2. Pour into a glass and enjoy.

Guilt-free chocolate cake

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Η συνταγή καί στα ελληνικά ⬇️

Guilt-free-chocolate-cake-recipe-dessert-1

Everybody loves chocolate! And what’s better than a healthy version that you can enjoy without guilt and actually be very nutritious for you! This is the most delicious and simple creamy chocolate cake!!! You will be amazed with the moist fudged-like texture.

After lots of trials (and off course lots of failures!) we manage to achieve the perfect recipe for you! Its better to make the cake one day before in order to get the maximum flavor!

For this cake we used a 20 cm round baking tin in order to achieve the perfect layering.

Extra tip: Dates chocolate cream you can also use it as healthy spread on bread, pancakes and cookies.

Anyone can make this cake! Enjoy…!

Guilt-free-chocolate-cake-recipe-dessert-3

Guilt-free chocolate cake
 
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Author: EnHealthy
Ingredients
DRY
  • 3 Cups whole-wheat flour
  • ¾ Cup cocoa powder
  • 1½ Cup coconut sugar
  • 2 Teaspoons baking soda

WET
  • 2 Cups cold water
  • ¾ Cup olive oil or coconut oil
  • ¼ Cup white vinegar
  • 3 Tablespoons vanilla extract

Chocholate Date Cream:
  • 500 gr Dates
  • ⅓ Cup Coconut milk from can
  • ⅓ Cup Cocoa
  • A pinch of salt
  • 2 Tablespoons vanilla extract

Toppings
  • 1 Tablespoon sunflower seeds
  • 2 Tablespoons Goji Berries
Instructions
Cake preparation
  1. Preheat the oven in 180c. Lightly grease a 20 cm round cake pan and line the bottom with baking paper.
  2. In a large bowl, mix all the dry ingredients.
  3. In a separate bowl mix all the wet ingredients.
  4. Pour the wet mixture into the dry mixture and whisk with until well mixed.
  5. Fill with the mixture the round cake pan and bake for 30min at 180c and for another 30 min in 175c, or until a long toothpick inserted into the center comes out clean. Let it cool down completely before frosting.
  6. Once cooled cut the cake in half, add a thick layer of chocolate date frosting on top of the first cake layer. Place the second cake layer on top of the first and add chocolate date frosting on top and on the sides.
  7. Garnish the top of the cake with sunflower seeds and Goji Berries.

Dates Cream preparation:
  1. Remove pits from dates
  2. Soak dates in warm water for 20min.
  3. Strained dates and put in blender with the rest of the ingredients and mix well until they become creamy & smooth. Refrigerate for 1 hour before use.

 
Guilt-free chocolate cake
 
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Author: EnHealthy
Ingredients

Υγιεινό Cake Σοκολάτας

Υλικά

Στερεά
  • 3 φλιτζάνια αλεύρι ολικής άλεσης
  • ¾ φλιτζάνι κακάο
  • 1½ φλυτζάνια ζάχαρη καρύδας
  • 2 κουταλιές σούπας μαγειρική σόδα

Υγρά
  • 2 φλυτζάνια νερό
  • ¾ φλυτζάνι ελαιόλαδο ή λάδι καρύδας
  • ¼ φλυτζάνι άσπρο ξίδι
  • 3 κουταλιές σούπας εκχύλισμα βανίλιας

Κρέμα σοκολάτας για επικάλυψη
  • 500γρ φοινίκια
  • ⅓ φλυτζάνι κρέμα καρύδας από κονσέρβα
  • ⅓ φλυτζάνι κακάο
  • Λίγο αλάτι
  • 3 κουταλιές σούπας εκχύλισμα βανίλιας

Για γαρνίρισμα
  • 1 κουταλιά σούπας ηλιόσπορους
  • 2 κουταλιές σούπας goji berries
Instructions

Για το cake
  1. Προθερμαίνουμε το φούρνο στους 180 C. Βάζουμε χαρτί ψησίματος σε μια στρογγυλή φόρμα για cake με διάμετρο 20cm.
  2. Βάζουμε όλα τα στερεά υλικά σε ένα μεγάλο μπολ και τα ανακατεύουμε.
  3. Σε ένα άλλο μπολ ανακατεύουμε τα υγρά υλικά.
  4. Μεταφέρουμε τα υγρά υλικά στο μπολ με τα στερεά και ανακατεύουμε καλά.
  5. Μεταφέρουμε το μείγμα στη φόρμα και ψήνουμε για 30 λεπτά στους 180C
  6. και στη συνέχεια χαμηλώνουμε τη θερμοκρασία στους 175C και ψήνουμε για ακόμα 30 λεπτά ή μέχρι να ψηθεί το cake μας. Ελέγχουνε αν είναι έτοιμο βάζοντας μια οδοντογλυφίδα στο μείγμα μας και βγαίνει καθαρή. Αφήνουμε το cake να κρυώσει τελείως πριν βάλουμε την κρέμα σοκολάτας.

Κρέμα σοκολάτας
  1. Αφαιρούμε τα κουκούτσια από τα φοινίκια
  2. Τα μουλιάζουμε σε νερό για 20 λεπτά.
  3. Στραγγίζουμε τα φοινίκια και τα βάζουμε σε ένα μπλέντερ. Προσθέτουμε όλα τα υπόλοιπα υλικά για την κρέμα σοκολάτας και αλέθουμε μέχρι να γίνει το μείγμα μας σαν λείο.
  4. Βάζουμε την κρέμα μας στο ψυγείο για 1 ώρα να σταθεροποιηθεί πριν τη χρησιμοποιήσουμε.

Συναρμολόγηση
  1. Κόβουμε το cake σε δυο παντεσπάνια και βάζουμε στο πρώτο μια παχιά στρώση από την κρέμα σοκολάτας. Βάζουμε από πάνω το δεύτερο παντεσπάνι και προσθέτουμε κρέμα σοκολάτας καλύπτοντας και τα πλαϊνά του cake.
  2. Γαρνίρουμε με ηλιόσπορους και goji berries.
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