Muffins with bananas and chickpea flour or, more simply said, how you could delight the whole family with a healthy dessert, great for morning coffee, for a delicious snack at the office, or the child’s school lunch box.

From the “gluten-free” category (and not only), here is a recipe invented quickly, with what I had around the house: sugar-free and gluten-free muffins. They are straightforward to prepare, fast, and reconcile many requirements regarding special nutrition.

I prepared these gluten-free muffins several times (now I can make them with my eyes closed), but only now have they come to see the light of day.

Garbanzo flour (chickpea flour) successfully replaces any flour, be it white or whole-wheat. Chickpea flour can be added to many dishes, from sweets and cakes to sauces or soups. It has a subtle nutty taste and provides beneficial nutrients such as protein, fiber, iron, potassium, calcium, magnesium, zinc, vitamin A, vitamin C, vitamin B6, vitamin K.
Chickpea flour is one of the most used types of gluten-free flour, so necessary for people with gluten intolerance and for all those who want a diet as healthy as possible and nutritionally balanced.

I initially made this recipe as banana bread, and the result was delicious. But since I am a big fan of muffins that can be quickly frozen and enjoyed as a quick snack, I decided to transform the classical banana bread into tiny muffins. And it worked!

They are ready very quickly and, like any other muffins, are very easy to make. The difference between these and the classic muffins is the list of ingredients and the lack of a high amount of sugar and white flour products.

The combination of bananas, chickpea flour, and coconut flakes is delicious, and the fact that I did not add sugar in the composition makes me put them on the list of favorites in terms of desserts.

Convince yourself and give it a try! I am sure you won’t regret it!

Nutritional Information:

• For 1 muffin
• Calories: 85
• Carbohydrate: 10 g
• Fiber: 2 g
• Sugars: 4 g
• Protein: 2 g
• Fat: 4 g
• Saturated Fats: 2 g
• Polyunsaturated fats: 0 g
• Monounsaturated fats: 0 g
• Cholesterol 19 mg

Chickpea Banana Muffins

Necessary equipment:

• a muffin tin
• a large mixing bowl
• a medium mixing bowl

Ingredients:

20 muffins

• 3 medium bananas, ripe
• 2 large eggs
• 1 teaspoon of melted coconut oil
• 1 teaspoon of apple cider vinegar
• 2 teaspoons of raw honey
• 1 teaspoon of pure vanilla extract
• 2 tablespoons coconut milk (unsweetened)
• 1 1/2 cup of garbanzo bean flour (chickpea flour)
• 1 teaspoon of baking powder
• 1/2 teaspoon of Ceylon cinnamon
• a pinch of sea salt
• 1 cup of coconut flakes (unsweetened)
• coconut cooking oil to grease the muffin tin
• optional topping: banana slices or peanut butter

Instructions:

1. Preheat the oven to 350°F (176°C) and prepare a muffin tin.
2. Spray your muffin tin with coconut cooking oil.
3. In a large mixing bowl, use a fork to mash the bananas.
4. Add the eggs, coconut oil, apple cider vinegar, honey, vanilla extract, and coconut milk. Whisk everything to combine thoroughly.
5. In a medium mixing bowl, combine garbanzo flour (chickpea flour) with baking powder, cinnamon, and sea salt.
6. Add the dry ingredients over the wet ingredients and whisk gently to combine. Be careful not to overmix. Whisk to incorporate all the elements.
7. Add in the coconut flakes and stir gently to combine.
8. Pour the batter evenly into the prepared muffin tin.
9. Bake for about 15 minutes or until the center is set. To check if the muffins are baked before removing them from the oven, do the toothpick test. Insert a toothpick in the middle of the dough and take it out. If there are traces of dough on the toothpicks, it means that the muffins must remain in the oven. On the other hand, if the toothpick comes out clean, the muffins are baked.
10. Take out from the oven and set aside to cool down a bit for about 10 minutes.
11. Take the muffins out of the tin gently and enjoy!

The muffins go perfectly with peanut butter and banana slices, but they are pretty good without another topping for a lighter version.

Sandwiches with healthy ingredients can successfully replace any main meal, especially if the vegetable season allows you to try some delicious vegan recipes. Even if you are used to seeing the base of a sandwich around meat and cheese, find out that you do not need animal products to make a tasty and nutritious sandwich. And this sandwich is the proof you need!

Honey Mustard Sandwich with Crispy Tofu successfully satisfies the need to eat something consistently but still very fragrant.

The ingredients are available to anyone, and the only thing more difficult is that, if you want to come out ideally, in the ten minutes it takes to prepare, you have to pay full attention to them.

You probably already know that meat is a complete protein. Tofu is the meat of vegetarians because it has as many proteins as chicken or beef. A serving of tofu has 21 grams of protein, which means almost half of the daily requirement.

If I aroused your curiosity, all you have to do is a test!

Honey Mustard Sandwich with Crispy Tofu

Necessary equipment:

• parchment paper
• a small mixing bowl
• a medium mixing bowl
• a medium pan

Ingredients:

2 servings

• 4 slices of whole-wheat bread
• 1/2 package extra firm tofu
• 3 tablespoons of Sabra Honey Mustard Spread
• 1 teaspoon of raw honey
• 1/4 cup of almond meal
• 1 teaspoon of avocado oil
• 2 garlic cloves, minced
• 1/4 cup of Champignon mushrooms, sliced
• 1/4 teaspoon of red pepper flakes
• a pinch of black pepper
• a pinch of sea salt
• 2 lettuce leaves
• 3 ounces of roasted red peppers
• coconut cooking oil spray

Instructions:

1. Preheat the oven to 350 degrees and prepare a baking tray with parchment paper.
2. First, take the tofu out of the package and drain the juice as well as possible. Then cut into slices and place them on paper towels arranged on a flat surface. Cover them with another layer of paper towels and put something heavy on top, such as a plate. Let the pieces of tofu press for at least 20 minutes. Check the wipes and, if they are too wet, replace them.
3. Combine two tablespoons of Honey Mustard Spread with honey in a small mixing bowl.
4. Combine almond meal with garlic powder, red pepper flakes, black pepper, and sea salt in a medium bowl in a medium bowl.
5. Coat tofu slices in the honey mixture thoroughly and then with the almond meal mixture.
6. Line the tofu slices on parchment paper and spray with cooking spray just a little bit.
7. Bake for about 15-20 minutes, flipping the slices halfway.
8. While the tofu is baking, heat avocado oil in a medium pan.
9. Add in minced garlic and mushrooms slices, stir and cover the pan with a lid. Leave to cook on low heat for about 5-7 minutes.
10. Toast the bread slices according to your preference.
11. Use the remaining one tablespoon of Honey Mustard spread on two of the bread slices.
12. Add lettuce leaves and mushrooms over the bread slices and cover with roasted red pepper.
13. Top with roasted tofu slices and cover with the remaining bread slice.

Do you need extra energy in the morning? In this case, these energy balls give you energy and contain all the necessary nutrients you need during the day! Prepare them the day before, and you won’t have to worry about breakfast.

All the ingredients in these balls combine in a perfect harmony of flavors. They contain healthy ingredients such as pea protein, goji berries, chia seeds, and raw cocoa. You can enjoy these energy bites without baking at any time of the day, and you can replenish your energy stocks, for example, before a workout or during a tiring hiking session.

These delicious energy bites are so tasty, and the best part is that they don’t contain any added sugar. The sweet taste comes from the dates and goji berries.

Facts about the nutrients 

Medjool dates are the queens of dates, also called “paradise fruits,” they are tasty, meaty, creamy. They make you think of the taste of caramel while melting in your mouth and bring a series of benefits to the body. Dates are a natural source of vitamins (A, B, C, K), rich in antioxidants and proteins, fiber, and minerals such as iron, magnesium, calcium, sulfur, phosphorus, and potassium. They are considered the healthiest fruits. With each swallow, they improve your mood and give you a state of mental and physical comfort.

Cocoa is at the forefront of superfoods. It contains about 300 chemically identified substances, making it one of the most complex foods in the world. Cocoa contains many minerals (iron, magnesium, copper, chromium, zinc, manganese), vitamins (especially vitamin C), and antioxidants!

In the composition of goji berries, many bioactive compounds are distinguished by their antioxidant effect. Among essential nutrients are carbohydrates in the proportion of 46%, dietary fiber in the ratio of 16%, protein in the proportion of 13%, and fat in only 1.5%. In addition, goji berries are an essential source of micronutrients, such as minerals and vitamins (iron, calcium, sodium, vitamins A and C). Phenolic compounds, polysaccharides, and carotenoids are components of these fruits that bring the most significant benefits to the body.

Cocoa, Nut & Berries Energy Bites

Necessary equipment:

• a medium mixing bowl
• a food processor
• an ice cream scoop

Ingredients:

• 1/2 cup of Medjool dates, pitted
• 1/2 cup of cashews
• 1/2 cup of pea protein
• 2 tablespoons of chia seeds
• 1/4 cup of cocoa nibs
• 1 teaspoon of vanilla extract
• a pinch of sea salt
• 1/4 cup of goji berries, soaked in water for at least 10 minutes
• 2 tablespoons coconut flakes

Instructions:

1. Put the dates, cashews, pea protein, chia seeds, cocoa nibs, vanilla extract, and sea salt in a food processor.
2. Add in the soaked goji berries together with the water they soaked in.
3. Pulse until all the ingredients are well combined, and the texture looks like a dough.
4. Use an ice cream scoop and form equal-sized energy balls. For a more accessible roll, pour some water on your hands and smooth them out.
5. Roll the balls in coconut flakes.
6. Place them into an airtight container and store them in the fridge for up to 5 days.

Raise your and if you like gingerbread! Well, if you like gingerbread flavors, then you will like these muffins. Not for nothing are called gingerbread muffins.

During Christmas, we want to indulge in all kinds of goodies. I have always loved gingerbread for its enticing taste and smell, especially because I associate it with the winter holidays, my grandmother’s house, and childhood memories.

Since I wanted to have a gluten-free recipe, I’ve replaced the regular flour with garbanzo bean flour, also known as chickpea flour. It is a good source of protein, and it makes the muffins fluffy and soft. Cinnamon, cloves, nutmeg, and ground ginger are a natural bouquet of flavors that can not be missing from a holiday-specific holiday!

These muffins are without white flour and, of course, without sugar. And they are ready in a very short time, precisely 30 minutes. They are spectacular, both in taste and appearance! Enjoy them without worrying about the extra pounds.

You can wrap them beautifully and become a perfect edible gift for family members, office colleagues, or school colleagues. You can also omit the cream if you prefer. As an alternative, you can bake the composition in the form of a cake and then decorate it with cream cheese.

If you want to delight your family with a unique dessert, I suggest preparing this muffin recipe. They will be very excited!

Gingerbread Muffins

Necessary equipment:

• a muffin tin
• a small dish, like a ramekin
• a large mixing bowl
• a whisk
• a medium mixing bowl
• a hand mixer
• a cooling rack

Ingredients:

18 muffins

• 2 flax eggs
• 1 cup of garbanzo bean flour
• 1 teaspoon of baking soda
• 2 teaspoons of cinnamon powder
• 1 teaspoon of ground ginger
• 1/2 teaspoon of ground nutmeg
• 1/4 cup of organic maple syrup
• 2 flax eggs
• 2 tablespoons of coconut oil
• coconut cooking spray oil

glaze:

• 1 tablespoon of vegan butter or cream cheese
• 1 tablespoon of unsweetened almond or coconut milk
• 1/4 teaspoon of cinnamon powder

Instructions:

1. Preheat the oven to 350 degrees.
2. Prepare the muffin tin and grease them with coconut cooking oil spray.
3. Make flax eggs by combining 2 tablespoons of ground flax with 6 tablespoons of filtered water in a small bowl. Set them aside.
4. Combine garbanzo bean flour with baking soda and spice in a large mixing bowl.
5. Combine maple syrup, eggs, coconut oil in a medium mixing bowl and mix using a hand mixer. The mixture should get creamy and smooth.
6. Carefully incorporate the dry ingredients into the wet ones and mix until well combined.
7. Pour about 1/3 of a cup of batter into the prepared muffin tin.
8. Bake for about 15 minutes. Check if the muffins are cooked using the toothpick method. If it is clean when removing the toothpick, it means that the delicacy has baked; if the toothpick shows traces of dough, then it means that the cake must remain in the oven.
9. Remove from the oven and set aside to cool for about 10 minutes.
10. Carefully take the muffins out of the tin.
11. In a medium bowl, combine vegan butter/cream cheese, almond milk, and cinnamon powder. Mix well until combined. Transfer the cream into the fridge and keep it cold until the cupcakes cool completely.
12. Once the muffins are thoroughly cooled, drizzle the muffins with the glaze.

I have not always been a fan of pumpkin desserts, but these pancakes are completely different, the flavors used and the pumpkin is perfectly balanced in this recipe. They are super soft and fragrant, moist inside, and are ideal for a wonderful start to the day, along with a cup of warm coffee or hot cocoa. I will admit that as soon as I prepared them, I ate two. I liked them so much that it was hard to stop at two.

The classic recipe for buckwheat flour pancakes is an extremely simple and accessible one. These pancakes will be fluffy, delicate, and quite tender. They will be silky, neither sweet nor salty, associated with peanut butter, fruits, or crunchy cocoa nibs. They have a subtle buckwheat taste, which disappears when you combine them with honey and fruits.

I wanted to give them a different flavor, and I’ve decided to add some almond extract for a pleasant nutty flavor.

Buckwheat Health Benefits

Unlike wheat, it is gluten-free and helps improve cardiovascular circulation by regulating blood pressure. With a rich content of flavonoids and magnesium, buckwheat comes from organic, non-genetically modified crops.

A rich source of fiber, buckwheat has an essential role in maintaining the digestive system. With a high energy value, it is very filling. It also contains antioxidants beneficial to the body, for example, vitamin E, selenium, phytic acid, and phenolic acid. Among the properties of this plant is the significant amount of flavonoids in the composition. These are phytonutrients that have the role of protecting against disease by extending the action of antioxidants and vitamin C.

A friendly piece of advice: I strongly recommend you make a double batch of pancakes and keep them in the freezer. You’ll have a healthy breakfast option for the busy mornings when you don’t have time to prepare something from scratch.

Nutritional Information (toppings are not included):

• Serving size: 1 pancake
• Servings: 14
• Calories: 100
• Carbohydrate: 16 g
• Fiber: 3 g
• Sugar: 0.5 g
• Protein: 4 g
• Total Fat: 2 g
• Saturated Fat: 0 g
• Polyunsaturated Fat: 1 g
• Monounsaturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 110 mg
• Potassium: 200 mg

Buckwheat Pumpkin Pancakes

Necessary equipment:

• 1 large mixing bowl
• 1 medium mixing bowl
• a medium skillet

Ingredients:

10 pancakes

• 1 1/2 cup (200 grams) of buckwheat flour
• 1 1/3 cup (110 grams) of rolled oats (preferably gluten-free)
• 3 teaspoons of baking powder
• 1 teaspoon ground nutmeg
• 2 teaspoon of cinnamon powder
• 1 teaspoon of baking soda
• 2 cups of almond milk (unsweetened)
• 2/3 cup of pumpkin puree
• 1 teaspoon of pure almond extract
• coconut cooking spray for cooking
• Topping ideas: natural peanut butter, almond butter, blueberries, raspberries, strawberries, banana slices, apple slices, maple syrup, raw honey, cocoa nibs, shredded coconut.

Instructions:

1. Combine the dry ingredients in a large mixing bowl: buckwheat flour, oats, baking powder, nutmeg, cinnamon powder, and baking soda.
2. In a medium mixing bowl, combine the almond milk, pumpkin puree, and almond extract.
3. Carefully pour the wet ingredients over the dry ones. Then whisk gently to combine thoroughly but without overmixing.
4. Spray a skillet with coconut cooking spray and pour about 1/3 of a cup of batter on it.
5. When you see bubbles forming, you can flip the pancake and cook for one more minute.
6. Repeat the procedure until you run out of batter.
7. Serve warm and if desired, add your desired toppings! My favorite topping is a teaspoon of raw honey with strawberries, delicious!

Carbohydrates are important macronutrients and are one of the most important sources of energy in the body. Some weight loss programs discourage carbohydrate intake, but the key to success is finding the right carbs – without completely avoiding them. Consumption of complex carbohydrates is better than consumption of simple carbohydrates. However, product labels do not mention the type of carbohydrates used. It is important to understand how these foods are classified and how they work once they reach the body in order to choose the right carbohydrates.

What are carbohydrates good for?
Even if it is mistakenly considered that all carbohydrates should be completely eliminated from the diet, it is important to emphasize that not all-cause fattening. Most have the role of giving energy to the body to support physical activity and the proper functioning of the organs. They are essential elements of a healthy diet. Taking into account the metabolism of each individual, 65% of carbohydrates can be consumed from the total amount of food.

Many people resort to carbohydrate-free diets to lose weight. Those who have decided to follow a low-carb diet start with low-carb foods or follow similar examples from family members or friends.

Or some decide to try a carb-free diet because celebrities do. Most people on low-carb diets lose weight fast, but unfortunately, this is not permanent.
This is mainly due to the extreme nature of low-carb diets. People are not able to stick to a program and cannot cope with the effects of deprivation on the body. Therefore, before adopting carbohydrate-free diets, check the reasons why you should think twice before you start:

1. Slow down the Concentration Process

Adequate carbohydrate intake is linked to improving the functionality of your brain, helping you to think more clearly. So, basically, cutting out carbs can slow down your thinking and can even make your mind feel blurred. This is a major reason to think twice before starting low-carb diets.

2. Decreases Immunity

Carbohydrates are your body’s immediate source of energy, so eliminating this is like wiping away any traces of your footsteps. You will reduce your Immunity, and you will feel that you will collapse at any moment. Choose complex, high-fiber carbohydrates to boost your Immunity, lose weight, and feel great!

3. Behavioral Changes

You are hungry, you are unhappy, and nothing seems to suit you. Following a carbohydrate-free diet doesn’t work because you don’t feel 100% okay. One minute you are in a good mood, the next minute, you are grumpy. So follow a diet that contains an adequate amount of complex carbohydrates daily!
4. It confuses your body

By cutting or reducing carbohydrates, you will confuse your body which often leads to stress. When the body is stressed, we can gain weight, get sick or even produce metabolic dysfunctions. There is more stress in the body with these low-carb diets. You will most likely cause long-term problems with your metabolic rate!

5. May Lead to Weight Gain

Reducing carbs will cause a deficit of energy and also calories, and with this method, you can notice a rapid weight loss. And, although this seems like something to enjoy since you reintroduce carbohydrates into your diet, the pounds often come back. So, consume complex carbohydrates in moderation and keep your weight gain under control!

6. You Can Have Mood Changes

Because carbohydrates provide immediate energy, eliminating this source can cause a major drop in your mood. You may feel depressed, lose interest in your favorite things. Avoid this and do not follow carbohydrate-free diets.

7. Sleep Can Become Restless

Going to bed on an empty stomach is like trying to put a baby to sleep at night after a 4-hour nap. It will not work. You will be restless and stressed, and you will not be able to fall asleep. So stop cutting carbs. In fact, don’t even think about it! Your body needs this source of energy! Moderate eating is the key.

I really like the following ideas which define the “healthy body weight” via The Science of Nutrition:

• Maintaining your weight without constant dieting. So without depriving yourself of anything and then binging on other foods.
• Suitable for your age and physical development. Trying to get back to the weight that you had in high school is not a healthy mindset to have. After all, you are a different person now.
• Corresponding with normal blood values. Blood values should be regularly checked with blood tests. Check your cholesterol, blood sugar, triglycerides, etc. to make sure they are all in normal ranges.
• Allowing regular physical activity routine. You should be active for at least 30 minutes each day. If you feel too tired, this might mean you probably aren’t getting enough carbs.

Consider the above ideas as being the only guidelines you want to follow regarding your dietary habits.

If you have trouble with finding out what kind of approach works for you, a good thing would be to seek help from a registered dietitian. There is nothing shameful about that and you don’t need to have an eating disorder to ask for help. A professional can help you make sure you feel healthy without the need for depriving yourself of anything.

If you ask me what comes to my mind when I think of the 4th of July, I would immediately think of colorful smoothie popsicles! There is a funny story behind these smoothie popsicles that I want to share. I’ve prepared a smoothie during a hot summer day because I wanted to enjoy a cold drink to help me fight against the heat. Since I did not have any ice cubes, I’ve decided to keep the smoothie for a few minutes in the freezer, but somehow I got busy with some other things and forgot about the smoothie. Some hours later, when I did realize what I had done and after seeing the frozen smoothie, a brilliant idea came into my mind!

The vibrant blue and red colors will be the main’s party’s attraction. On top of that, a refreshing popsicle sounds like a good idea after a hot day with barbecues in the yard.
All you need is just some frozen fruits and yogurt. If you’re looking for a dairy-free option, you can use coconut yogurt instead of the regular one.

Popsicles or homemade ice cream on a stick: made from frozen fruits with yogurt, this refreshing summer dessert is a dream for children and adults.

Ice cream on a stick is a dessert that many of us grew up with. It is different from classic ice cream or gelato – both in presentation and texture. If gelato is a creamy, creamy dessert, the popsicles have a slightly lighter texture. The fruit one is reminiscent of a refreshing smoothie, especially if it is prepared at home, where you can control the quantity and quality of the ingredients in the composition.

To make homemade popsicles, you need special molds. You can find them at the supermarket, but also on the internet. Other than that, all you need is fruit and yogurt. I like strawberries and blackberries, but you can also use other fruits, depending on your preference. I did not add any sweetener because, for me, the natural sugar from fruits is enough. But if it is not sweet enough for you, you can add a tablespoon of raw honey or maple syrup.

The “father” of popsicle ice cream is Francis William “Frank” Epperson, from San Francisco, California. He patented the concept of “ice cream on a stick” in 1923. Epperson said he created the first ice cream on a stick in 1905 when he was 11 years old. He allegedly made it by mistake when he left a mixture of water and lemonade powder on the porch on a cold night.

That being said, here is a sensational recipe for strawberry and blackberry popsicles. I made eight pieces, and they all ate (faster than I like to admit). It’s so quick and straightforward that it would be a shame not to try next weekend. I assure you that the whole family will love it and ask for it regularly.

Red White Blue Smoothie Popsicles

Necessary equipment:

• a food processor
• popsicle molds
• wooden popsicle handle

Ingredients:

For 8 colorful popsicles (about 3.5 ounces each)

• 8 ounces of plain Greek yogurt or coconut yogurt
• 1 large frozen banana, sliced
• 1/2 teaspoon of pure vanilla extract
• 1/2 cup of frozen strawberries
• 1/2 cup of frozen blackberries

Instructions:

1. Start by placing half of the Greek yogurt, frozen banana, and vanilla extract in the food processor. Pulse until you get a smooth mixture.
2. Pour the mixture into prepared popsicle molds, filling only half of them.
3. Put half of the blackberries on top of the yogurt and banana mixture.
4. Transfer the popsicle molds to the freezer for at least 30 minutes.
5. Meanwhile, clean the food processor.
6. Add the frozen strawberries and remaining yogurt to the blender and pulse until you get a smooth mixture.
7. Carefully remove the popsicle molds from the freezer and fill them with strawberries and yogurt mixture.
8. Use wooden sticks to place them into each mold.
9. Transfer the molds back to the freezer and let them chill for at least 6 hours or overnight.

Simple, isn’t it?

Yummy!

Rich in minerals, protein, and good fats, almonds should be part of everyone’s diet, at least from time to time. They have a delicate taste and a good texture for nibbling, which is why I never miss the house.

Initially, I used to eat them raw (I still do it whenever I come across the bag of almonds), but more recently, I put them in the oven with different spices, obtaining a healthy, crunchy, delicious snack.

Give up buying all kinds of fried or baked nuts from stores packed with added sugar or a lot of salt. For a healthy and delicious snack, which you can take in your lunch package, you can get some raw almonds and prepare yourself in the oven. Ripe almonds intensify their flavor and are much tastier than raw ones. Here’s how easy you can make them.

Nutrients in this recipe

Almonds – the nutrients in almonds play an essential role in maintaining the health of the cardiovascular system. For example, magnesium content improves blood circulation, a necessary process, especially in people with hypertension. They contain a high level of monounsaturated fats, good for heart health, and vitamin E, an antioxidant that the body uses to fight inflammation in the arteries and beyond. Thus, there is a lower risk of developing cardiovascular disease.

Cocoa – due to its composition rich in antioxidants, vitamins, minerals, and Omega 6 fatty acids, cocoa is a delicious element, highly beneficial for health. It fights against fatigue, improves mood, and fights against premature aging of the body.

Cocoa flavonoids can slow the digestion and absorption of carbohydrates in the intestine, improve insulin secretion, reduce inflammation, and stimulate blood sugar absorption. Cocoa also has positive effects on our mood and symptoms of depression by reducing stress levels. It also has some anti-diabetic effects.

Somewhat paradoxically, the intake of cocoa, even in the form of chocolate (45 g per day), helps control weight by regulating energy consumption, reducing appetite and inflammation, and increasing fat oxidation.

Ceylon Cinnamon – antioxidants protect the body from the oxidative effects of free radicals, and cinnamon is rich in powerful antioxidants, such as polyphenols. In a study that compared the antioxidant activity of 26 spices, cinnamon ranked first, surpassing even “superfoods” such as garlic and oregano.

However, this miracle spice is not only a fine golden-brown powder that spices our moments of relaxation. It is also the one that makes any snack an archive of dreams and memories. I don’t think I’m wrong in saying that cinnamon, like the smell of orange or the aroma of the coffee, goes beyond the pleasure of taste to a state, an emotion.

Roasted Nuts with Cocoa and Cinnamon 

Necessary equipment:

• a baking sheet
• baking paper
• a medium bowl
• a silicone spatula

Ingredients:

• 1 cup of raw and unsalted almonds
• 1 teaspoon cocoa powder
• 2 teaspoons of Ceylon cinnamon

Instructions:

1. Preheat the oven to 400°F (200°C) and prepare a baking sheet with baking paper.
2. Place the almonds in a medium bowl.
3. Add in the cocoa powder and cinnamon, and stir gently to coat the almonds.
4. Spread out the coated almonds onto the prepared baking sheet.
5. Bake for about 30 minutes. After 15 minutes, stir the nuts and continue baking for another 15 minutes.
6. Remove almonds from the oven and let them cool down for at least 10 minutes.
7. Enjoy! Now you have the perfect crunchy snack to enjoy while watching a good movie!