Archives by date

Courtesy of Kulinaria Recetas

This rich and airy chocolate cake is made with wholesome ingredients like lentils and sweet potato, creating a naturally moist texture and deep flavor. The dark chocolate and cocoa powder make it intensely chocolatey, while the whipped eggs give it a light, cloud-like texture. It’s a nourishing twist on a classic dessert that no one will guess includes legumes.

Ingredients

For one 8-inch / 20 cm round pan

4 large eggs

1 cup cooked lentils (well drained and cooled)

1 medium sweet potato, cooked and mashed

3 tablespoons honey (or sugar, if preferred)

4 tbsp dark chocolate, melted

2 tablespoons unsweetened cocoa powder

3tbsp g walnuts, chopped (optional)

Instructions

1- Preheat the oven to 170°C (340°F). Line or lightly grease an 8-inch (20 cm) round cake pan.

2- Cook the lentils until very tender, drain well, and let them cool completely.

3- Boil the sweet potato until soft, then mash until smooth and let it cool.

4- Melt the dark chocolate gently using a double boiler or microwave, stirring until smooth. Let it cool slightly.

5- Separate the eggs, placing the whites in one large bowl and the yolks in another.

6- In a blender or food processor, combine the cooked lentils, mashed sweet potato, egg yolks, honey, melted chocolate, and cocoa powder. Blend until completely smooth and creamy.

7- Beat the egg whites until stiff peaks form.

8- Gently fold the whipped egg whites into the chocolate mixture in batches, using slow, folding motions to keep as much air as possible in the batter.

9- Fold in the chopped walnuts, if using.

10- Pour the batter into the prepared pan and smooth the top.

11- Bake for about 40 minutes, or until a toothpick inserted into the center comes out clean.

12- Let the cake cool in the pan before removing. It will settle slightly as it cools.

Serve at room temperature. The texture is soft, moist, and delicately airy — like a chocolate cloud.

Nutrition facts per serving (1 slice, 100 g, 3.5 oz):

Calories 189 kcal, Fat 9.9 g, Saturated Fat 2.8 g, Carbohydrates 17.7 g, Dietary Fiber 3.5 g, Sugars 8.1 g, Protein 7.6 g, Sodium 43 mg, Calcium 32 mg, Iron 2.1 mg, Potassium 328 mg, Vitamin C 4.3 mg.

This recipe combines vitamin D-rich salmon with nutrient-dense greens, healthy fats for absorption, and a bright, citrusy dressing to capture that feeling of being outdoors.

Ingredients

For the Salad:

4 cups mixed greens (spinach, arugula, or a spring mix)

1 cooked salmon fillet (baked or grilled)

1/2 cup cucumber, sliced or diced

1/2 cup cherry tomatoes, halved

1/4 cup chopped walnuts or slivered almonds (optional)

For the Lemon-Herb Vinaigrette:

3 tablespoons olive oil

2 tablespoons fresh lemon juice

1 teaspoon Dijon mustard

1 teaspoon honey or maple syrup (optional, for balance)

1/2 teaspoon dried dill or fresh herbs like parsley/chives, chopped

Salt and black pepper to taste

Instructions

1. In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, honey/maple syrup (if using), and dill/herbs. Season with salt and pepper. Set aside.
2. In a large bowl, combine the mixed greens, cucumber, and tomatoes.
3. Gently flake the cooked salmon over the greens. Sprinkle with walnuts/almonds (if used).
4. Dress and serve.

Try the jar version 

The perfect grab-and-go meal for a hike, park visit, or outdoor lunch:

1. Mix the dressing in the bottom of your glass jar.
2. Layer the rest of the ingredients in order: cucumber, tomatoes, salmon, greens and nuts.
3. When you are ready to eat, simply shake the jar vigorously until the dressing has coated all the ingredients.

Enjoy this meal outside for the ultimate “mind and body” reset!

Courtesy of Ale Temporini

This refreshing cold soup is light, creamy, and packed with subtle sweetness and savory depth—perfect for hot days when you want something nourishing but not heavy. Made with simple vegetables, coconut milk, and a touch of cream cheese, it blends into a silky, elegant soup that tastes even better well chilled.

Ingredients

• 1 apple, peeled and diced
• 1 small cauliflower, cut into small florets
• 1 onion, diced
• 2 garlic cloves, minced
• 1 leek (white part only), sliced
• Salt and black pepper, to taste
• 1 tablespoon olive oil (or other neutral oil)
• 1 cup coconut milk
• 1 tablespoon whipped cream cheese
• 1½ cups water

Instructions

1. Heat the olive oil in a large pan over medium heat.
2. Add the apple, cauliflower, onion, garlic, and leek. Sauté with the pan covered, stirring occasionally, until the vegetables are tender but still slightly firm.
3. Season with salt and black pepper.
4. Add the coconut milk and water, stirring to combine. Cook for 2–3 more minutes.
5. Transfer everything to a blender or food processor. Add the whipped cream cheese and blend until completely smooth and creamy.
6. Pour the soup into a large bowl and let it cool to room temperature.
7. Refrigerate for at least 1–2 hours, until well chilled.
8. Serve cold, adjusting seasoning if needed.

Optional garnish: drizzle of olive oil, fresh herbs, or a sprinkle of black pepper before serving.

Nutrition facts per serving (1 bowl, 300 g, 10.6 oz):

Calories 227 kcal, Fat 16.6 g, Saturated Fat 11.8 g, Carbohydrates 20.4 g, Dietary Fiber 4.0 g, Sugars 9.7 g, Protein 4.3 g, Sodium 56 mg, Calcium 59 mg, Iron 1.8 mg, Potassium 592 mg, Vitamin C 59.1 mg.

Courtesy of Paulina Cocina

Made with chickpeas, herbs, and spices, these golden bites are crisp on the outside and tender inside — perfect for serving with salads, pita, or your favorite sauce. 

Ingredients (makes about 12 falafel)

• 1 cup cooked chickpeas (you can use canned, drained and rinsed) 
• 1 green onion (scallion), roughly chopped 
• 1 small handful fresh cilantro, roughly chopped 
• 1 clove garlic, minced 
• ½ cup all-purpose flour 
• Juice of 1 lemon 
• 1 pinch ground cumin 
• Salt and pepper, to taste 
• Bread crumbs, for coating 
• Olive oil spray (or a light drizzle of olive oil)

Instructions

1. Set your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it.
2. Mash the chickpeas with a fork, potato masher or blender, until mostly broken down but still slightly chunky. 
3. Add the chopped green onion, cilantro, minced garlic, cumin, salt, and pepper to the bowl. Mix well to combine. 
4. Pour in the lemon juice and flour. Stir and then use your hands to knead gently until a cohesive dough forms. If it feels too wet, add a little more flour. 
5. Form the mixture into small balls (about the size of a golf ball) and flat them slightly. 
6. Press each gently into bread crumbs to coat. 
7. Place the falafel on the prepared baking sheet. Lightly spray or brush the tops with olive oil — this helps them turn golden in the oven. Bake for 18–22 minutes, flipping halfway, until crisp and golden brown.
8. Serve warm with tahini sauce, yogurt sauce, or tucked into pita with fresh veggies.

Enjoy your healthier homemade falafel! 

Nutrition facts per serving (5 falafels, ~150 g, ~5.2 oz):

Calories 319 kcal, Fat 7.2 g, Saturated Fat 1.0 g, Carbohydrates 52.6 g, Dietary Fiber 7.0 g, Sugars 5.1 g, Protein 11.2 g, Sodium 142 mg, Calcium 79 mg, Iron 4.1 mg, Potassium 319 mg, Vitamin C 10.8 mg.