Pasta Salad with Black Beans and Cashews can be a quick and tasty solution for dinner, but also for lunch. Beautifully colored, full, spicy, this salad is very tasty!

The salad can be done in about 10 minutes as long as you soak dry beans during the night, which doesn’t require almost any effort. If you are really in a pinch and don’t have any time, canned beans will also work, they will just need to be drained and thoroughly rinsed. All you have to do is just boiling the whole grain pasta, add the cashews, and then combine all the ingredients in a food processor. It is a simple, satisfying, and lightly spicy dish!

Nutrients in this recipe

To start with, a cup of black beans provides 64% of the required amount of daily recommended fiber intake, 42% of the daily requirement of potassium, and also 42% of the required amount of protein. Moreover, black beans are a good source of calcium, magnesium, vitamin B6, and iron. The composition of black beans provides a large amount of protein, making them an excellent choice for people who avoid eating animal products. Black beans contain all 9 essential amino acids in varying amounts – which makes them a complete protein.

Spinach is considered a vital food for the entire digestive tract (stomach, duodenum, small intestine, large intestine). Basically, spinach is the best organic material for cleansing, rebuilding, and regenerating the intestinal tract.
The benefits of spinach are due to the multitude of nutrients it contains minerals, vitamins, pigments, and phytonutrients, including potassium, manganese, zinc, magnesium, iron, and calcium.

Capsaicin is the active ingredient in hot peppers and is the compound that gives them a spicy taste. It is a type of capsaicinoid and is a very strong irritant. However, there are a number of impressive health benefits to using capsaicin. Consumption of peppers and spicy foods is often encouraged for metabolic strength and the immune system.

Coriander leaves are a good source of fiber, calcium, magnesium, manganese, and iron. It also contains 11 components of essential oils and six types of acids, including ascorbic acid or vitamin C, each with several beneficial properties on the body. Coriander seeds are rich in phytonutrients and have a nutritional profile similar to that of coriander leaves.

Corn contains nutrients such as vitamins B and C, fibers, magnesium, and potassium, but also two of the most important antioxidants: zeaxanthin and lutein. Corn provides a large amount of fiber, and it should be noted that it does not contain gluten.

Cherry tomatoes represent the smallest variety of tomatoes, which, as the name suggests, are generally the size of a cherry. They can be round or elongated, black, yellow, red, green, or green with red stripes. Despite their small size, cherry tomatoes are rich in vitamins and minerals. A cup of cherry tomatoes contains 1.3 grams of protein, 1.8 grams of fiber but also a dose of other vitamins and minerals essential for good health, including vitamins E, A, and C, and lycopene, an antioxidant that helps to prevent cancer.

Pasta Salad with Black Beans and Cashews

Necessary equipment:

• a medium stockpot
• two small pots
• a food processor
• a large bowl

Ingredients:

4 servings

• 2 cups of whole-grain pasta or plant-based pasta (lentils or chickpea pasta)
• 1/2 cup of cashews
• 1 cup of frozen spinach
• 1 cup of roasted red peppers
• 3 garlic cloves
• 1 jalapeno pepper
• 1/4 cup of freshly chopped cilantro
• 1/8 teaspoon of sea salt
• 2 cups of black beans
• 1/2 can sweet corn, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/4 teaspoon of ground black pepper

Instructions:

1. Pour water into a stockpot and bring to a boil. Add the pasta and cook according to package instructions. Drain and set it aside.
2. In a smaller pot, add 1 cup of water and bring to a boil. Add the cashews and boil for about 10 minutes to soften them up. Drain and set them aside.
3. In another pot, heat the frozen spinach to quickly thaw it.
4. Put the drained cashews, red peppers, garlic, jalapeno pepper, cilantro, sea salt, and black pepper in a food processor. Pulse until the mixture is smooth.
5. Mix the cooked pasta with beans, sweet corn, cherry tomatoes, spinach, and pepper mixture together in a large bowl. Serve while still warm.

It is becoming an increasing pleasure for me, and it is also a challenge to adapt the classic recipes to the low-carb diet without the traditional white flour and sugar. Because it’s pumpkin season, I made pumpkin muffins using spelt flour and sweetened them naturally with a ripe banana. Thanks to the result, I enjoy a muffin and show it to you below, step by step. Why are rolled oats beneficial for you? First of all, they are rich in fibers, so y you won’t feel hungry for at least 3 or 4 hours. Secondly, you can cook not only porridge but also bake delicious muffins or other sweet treats. And what is the beauty of the pumpkin? It is dietary, low in calories, and contains many valuable vitamins. It serves as a base for many dishes – from pies to garnishes.

Spelt pumpkin muffins will please even those who don’t like rolled oats. They are scented, moist, golden, delicious, and satisfying! You can enjoy them for breakfast or as a light evening snack.

Nutritional Information (without toppings):

• Serving Size: 1 Muffin
• Servings Per Recipe: 10
• Calories: 120
• Carbohydrate: 23 g
• Sugar: 4 They have the perfect light and fluffy texture that will bring you some comforting warmth with a rich cinnamon flavor. g
• Protein: 4 g
• Total Fat: 1.5 g
• Saturated Fat: <0.5 g
• Fiber: 5 g
• Cholesterol: 0 mg
• Sodium: 125 mg   5 %
• Potassium: 150 mg 3%
• Vitamin A: 16 %            Thiamin: 12 %        Riboflavin: 13 %
• Niacin: 5 %                   Vitamin B6: 4%       Vitamin B12: 3%
• Folate: 8 %                   Vitamin C: 3 %        Vitamin E: 2 %
• Calcium: 5 %                Iron: 6 %                 Zinc: 3%
• Magnesium: 3 %          Phosphorus: 2 %

The percentage sign refers to the daily recommended value. This value may be higher for you if you are an athlete or have a particular nutritional deficiency.

Spelt Pumpkin Muffins

Necessary equipment:

• a small bowl
• a medium bowl
• a large mixing bowl
• a fork
• a hand mixer
• a muffin tin
• a cooling rack

Ingredients:

10 muffins

• 1 flax egg (1 tablespoon of ground flax seeds mixed with 2 tablespoons of water)
• 1 large ripe banana
• 3/4 cup of pumpkin puree
• 1/2 cup of unsweetened plant-based milk
• 2 teaspoons of vanilla extract
• 1 cup of dry rolled oats
• 1 cup of whole-grain spelt flour
• 2 teaspoons powdered stevia
• 2 teaspoons of pumpkin spice
• 1 teaspoon of baking powder
• 1 teaspoon of cinnamon powder
• 1/2 teaspoon of baking soda
• coconut cooking spray oil

optional toppings:

• 1/4 cup of chopped almonds

Instructions:

1. Preheat the oven to 375°F (190°C) and prepare a muffin tin.
2. Make the flax egg by mixing the flax seeds with water in a small bowl. Let it sit for at least two minutes.
3. In a medium mixing bowl, mash the ripe banana with a fork as much as you can.
4. Add the pumpkin puree, milk, flax egg, and vanilla extract. Use a hand mixer to combine all the ingredients thoroughly.
5. Combine the oats, flour, stevia, pumpkin spice, baking powder, cinnamon, and baking soda in another bowl.
6. Carefully incorporate the dry mixture into the wet mix.
7. Mix with a hand mixer but only until combined. Be careful not to overmix.
8. Spray the muffin tin with cooking spray and pour the batter evenly into each space on the container.
9. Bake for about 20 minutes. Check with a toothpick to check if they are baked.
10. Remove from the oven and transfer to a cooling rack. Set aside to cool down for at least 5 minutes.
11. Sprinkle with chopped almonds on top immediately after.
12. Serve them while still slightly warm. Store in an airtight container in the fridge for up to 5 days.

I admit that whenever I organize a home party, it takes me a while to make a list of all the dishes I am going to prepare. It’s not as easy as just making more portions of the same food I usually cook for my family. The most challenging aspect is that our guests for the party include vegetarians, vegans, meat-eaters, people with allergies, Celiac disease, and so on. So, I need to be careful and do some smart choices in order to make sure everyone will be happy and not go hungry.

I usually simply try to choose foods that can be easily enjoyed by everyone, no matter their dietary preferences. For me, these Bean Burger Sliders on Sweet Potato Buns are a great fit!

You might already know that I have other recipes for veggie patties on the blog (like the lentil leek burgers), but this one is by far the quickest to make which makes it great for parties. All you need is a food processor or a high-power blender and of course, a grill.

I present you a delicious dish recipe that, accompanied by a garnish of grilled vegetables, can be a delicious meal, even for the most capricious!

Nutritional Information (for one serving):

• Servings: 16
• Calories: 130
• Protein: 7g
• Carbohydrate: 23 g
• Fiber: 7 g
• Sugar: less than 1 g
• Total Fat: 3 g
• Saturated Fat: 0 g
• Polyunsaturated: 1 g
• Monounsaturated: 1 g
• Cholesterol: 0 mg
• Sodium: 130 mg
• Potassium: 115 mg
• Vitamin A: 90%
• Vitamin C: 63 %
• Calcium: 12%
• Iron: 10%

The percentage sign refers to the daily recommended value. This value may be higher for you if you are an athlete or have a particular nutritional deficiency.

Bean Sliders on Sweet Potato Buns

Necessary equipment:

• a small bowl
• a food processor OR a high power blender
• a large mixing bowl
• a parchment paper

Ingredients:

• 2 large sweet potatoes
• 2 tablespoons of avocado oil
• 1 flax egg
• 2 cans of low-sodium black beans or red kidney beans
• 1 can of low-sodium garbanzo beans
• 1 cup of oat bran
• 2 tablespoons nutritional yeast
• 1 can of green hatch chiles
• 2 teaspoons of garlic powder
• 1 teaspoon of chili powder
• 1 teaspoon of cumin powder
• 1/2 teaspoon of black pepper
• 1/2 teaspoon of red paprika
• 1/4 cup of garbanzo bean flour

Instructions:

1. Peel and cut the sweet potatoes into 1/2 inch slices and lightly drizzle with avocado oil. Set aside for now.
2. To make the flax egg combine 1 tablespoon of ground flax seeds with 2 tablespoons of filtered water. Set it aside.
3. Drain the black beans and garbanzo beans and rinse them well.
4. Place the garbanzo beans, oat bran, and nutritional yeast in a food processor or a high-power blender.
5. Pulse for at least 30 seconds or until the texture resembles gritty flour.
6. Add in the flax egg, green hatch chiles, and all remaining spices. Continue pulsing until well combined.
7. Add in the black beans and pulse until the mixture reaches your desired consistency. You can either blend it all the way so that you can’t see individual ingredients or you can also leave some of the black beans visible if you like.
8. Combine the beans mixture with garbanzo flour in a large mixing bowl.
9. Heat a grill to 450°F (232°C).
10. Use an ice cream scoop or a large spoon to scoop the patty-shaped bean mixture onto a parchment paper sheet.
11. Place the sweet potato slices onto the heated grill grates. Cook the sweet potato slices for about 5 minutes, flip on the other side, and cook for an additional 4 minutes. If you want to get crispy sweet potato slices, then you can increase the cooking time a bit.
12. Place the beans patties and parchment paper onto the heated girl and cook them for about 7 minutes, then flip and cook for 5 more minutes.
13. Arrange the burgers on serving plates and pair them with grilled vegetables, homemade salsa, and if you like spicy food, a dash of sriracha sauce.

Have you ever heard of tempeh? I discovered it a few weeks ago, and since then, I have been experimenting with it extensively!

Tempeh is like an improved version of tofu. The difference between soy and tempeh is that tempeh undergoes a fermentation process.

Tempeh is a food rich in protein, its firm texture, delicate aroma, versatility, and nutritional content, making it perfect for anyone looking for a healthy and delicious alternative to eating meat. It is a versatile ingredient with many health benefits, some of which make it stand out and make it a popular option among vegans and vegetarians because it is rich in nutrients.

• Tempeh is a complete soy-based food. Tempeh does not contain cholesterol, and it is low in fat but rich in protein and fiber. It contains niacin, known as vitamin B3, which supports the lowering of LDL cholesterol and total cholesterol, preventing cardiovascular disease and enhancing the body’s immunity. In addition, tempeh is rich in essential fatty acids Omega 3 and Omega 6. The balance between them is vital for the health of our bodies. Moreover, tempeh also contributes to bone health through its high calcium content, which can prevent the development of osteoporosis.
• Tempeh is a very healthy food, especially in terms of gastrointestinal effects. The beneficial bacteria in tempeh support the more accessible breakdown of proteins into amino acids, facilitating their absorption by the body. Moreover, the probiotics resulting from fermentation stimulate the digestive system, strengthen the immune system and help restore the body during antibiotic treatments.
• Tempeh is the meat of vegetarians because it has as much protein as chicken or beef. A serving of tempeh has 113 grams, of which 21 are protein, which means almost half of the daily requirement of 46 grams.
  

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Tempeh is neutral and pasty with a seed mix taste, similar to that of a walnut, but it is versatile and can absorb and enhance all the flavors. Tempeh is usually marinated or seasoned to enhance the flavor, then crushed, baked, and added to various dishes. You must cook it for at least 20 minutes before consuming it for better digestion. Here is how you can cook it:

• Grilled – Tempeh is deliciously grilled. Marinate for 20 minutes at room temperature or refrigerate for a few hours. It can be cut into cubes for skewers, along with mushrooms, bell peppers, cherry tomatoes, zucchini, or onions.
• Sandwiches – Slice the tempeh and lightly fry for 5 minutes in olive oil over low heat. Season with soy sauce and place on slices of bread, along with pickles, mustard, and lettuce.
• Salads – Marinated tempeh cubes can be lightly hardened in olive oil and added to salads, along with mayonnaise, red onions, and greens.

Tempeh Toast Sandwich

Yield: 2 servings

Necessary equipment:

• a small mixing bowl
• a baking dish

Ingredients:

• 4 slices of whole-grain bread
• 1 package of tempeh (8 oz)
• 2 ounces of spreadable non-dairy cheese
• 1 teaspoon Sriracha sauce
• 1 tablespoon of avocado oil
• 4-5 lettuce leaves
• 1/2 tomato, sliced
• 1/2 small onion, diced
• coconut oil cooking spray

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Spray a baking dish with coconut oil cooking spray.
3. Slice the tempeh block into about 6 thin pieces.
4. Place the tempeh slice in the baking dish, one next to another.
5. Mix the Sriracha sauce and avocado oil in a small bowl.
6. Drizzle the tempeh with the sauce mixture, but reserve one tablespoon for later.
7. Bake tempeh for about 10 minutes.
8. After 10 minutes, flip the tempeh on the other side, drizzle with the remaining sauce, and bake for another 5 minutes.
9. While the tempeh is in the oven, toast the bread slices.
10. Spread the plant-based cream cheese on two of the slices and arrange your sandwich ingredients on top. My choice was: lettuce, tempeh slice, red onion, tempeh slice, tomato, lettuce.
11. Top with the remaining slice of bread, cut, and enjoy warm!

Delicious and irresistible, homemade pancakes are among the most delightful breakfast ideas. They have sweetened our childhood and continue to do so today, so it is the dessert adored by children and loved by adults.

Many things have been written about the history of this desert; how many countries, so many names for the famous pancakes. The ancient Greeks called them teganites, while the Germans called them palatschinke. We take a trip and arrive in Austria, where they are known as pfannkuchen, and the Serbs call them palacinka. Hungary has chosen the name of palacsinta, and last but not least, the Slovaks, enjoy a portion of palacinka.

Tasty Pancakes with Coconut Flour

Today, in the weekend-specific relaxation, I decided to make pancakes. And since the only flour I had in the house was coconut flour, I adapted the ingredients, and I got an excellent and delicious breakfast. These coconut banana pancakes became a hit with my family.

These pancakes are tasty as the traditional version with white flour, are fluffy and flavorful, and perfect if you want to try something different. There are a lot of differences between classic pancakes and coconut flour, from taste and preparation to texture and nutritional quality.

I admit that I am a greedy person, I am not very proud of it, but I learn to live like this and not to over-eat, especially when it comes to pancakes, donuts, and other wonderful, sweet treats. Even while being on a diet, I try to eat tasty, not only healthy. I often adapt recipes, test many combinations, and this recipe for fluffy pancakes is a real success after many attempts. The whole family loves them. You can cook them quickly; they are soft and with a light coconut flavor. I was even told that they are better than the classic ones, so they are worth trying and considering.

I’ve made this recipe a few times before, but I think it depends a lot on the coconut flour used. Sometimes I easily handle them in the pan; other times, I gave real fights with the spatula and composition. If you’re not lucky when flipping the pancakes, you can opt for the “scrambled pancakes” crisis solution. Mix them in the pan with a fork or spatula, and you’re done.

You will get about ten fluffy and tasty pancakes from the quantities below, but if you have fewer mouths to feed, use only half of the amounts.

Coconut Banana Pancakes

Necessary equipment:

• one large mixing bowl
• two small mixing bowls
• a medium non-stick pan
• a whisk

Ingredients:

Serving size: 10 pancakes

• 1 1/2 cup of whole wheat flour
• 1/2 cup of coconut flour
• 3 teaspoons of baking powder
• 2 teaspoons of cinnamon powder
• 2 eggs, at room temperature
• 1 1/4 cup of unsweetened plant-based milk (almond, coconut, oats)
• 2 teaspoons of pure vanilla extract
• 1 banana
• coconut cooking spray
• optional topping ideas: organic maple syrup, jam, coconut flakes, natural nut butter, fresh fruits

Instructions:

1. Combine the whole wheat flour, coconut, baking powder, and cinnamon powder in a large mixing bowl.
2. In a small bowl, whisk the eggs until frothy for about two minutes.
3. In another small ball, smash the banana using a fork.
4. Add in milk, eggs, vanilla extract, and mashed banana. Stir well to combine.
5. It is time to incorporate the dry ingredients into the wet ones and carefully stir them until completely smooth.
6. Heat a non-stick pan and grease with cooking coconut oil.
7. Pour half a cup of the batter onto the pan. Pancakes should have 1-inch in diameter.
8. Once you see bubbles forming on top, flip the pancake gently on the other side. Fry until golden on both sides.
9. You can enjoy the pancakes with maple syrup, jam of your choice, coconut flakes, nut butter, or fresh fruits. The toppings are countless and will perfectly complete the excellent taste of low-carb pancakes.

For another great recipe, try my gluten-free pumpkin spice pancakes!