Chocolate truffles made of rice wafers
Recipe: gluten-free, vegetarian, vegan, for kids, sweet.
Ingredients for 10 balls:
- 10 rice wafers,
- 1 ripe banana,
- 50 g of dates,
- 80 g of any peanut butter,
- half a teaspoon of cinnamon,
- half a bar of dark chocolate.
Preparation:
- Put the crumbled rice wafers into a chopper.
- Add banana, pitted dates, peanut butter and cinnamon.
- Grind until a homogeneous mixture is formed.
- From the mixture, form the balls (a portion is about 10 balls).
- In a water bath (in a bowl placed over a pot of hot water), melt the chocolate.
- Place a toothpick in each ball.
- Coat the balls with melted chocolate. You can garnish them with crushed nuts, freeze-dried raspberries, coconut shreds or coarse sea salt.
- Transfer to a baking tray lined with baking paper.
- Set aside in the refrigerator until the topping sets, for at least 2 hours.
Macronutrients per 1 ball:
- Energy: 135 kcal
- Protein: 4 g
- Fat: 6 g
- Carbohydrates: 18 g
Watermelon pizza with whipped feta
Recipe: gluten-free, vegetarian, low-carb.
Ingredients for 8 servings:
- 2 round slices of large watermelon, about 2 cm thick,
- 100 g of feta cheese,
- 3 tablespoons of Greek yoghurt,
- 2 tablespoons of extra virgin olive oil,
- a flat teaspoon of grated lemon peel,
- a pinch of freshly ground coloured pepper,
- a teaspoon of maple syrup or liquid honey,
- a teaspoon of balsamic vinegar,
- a handful of mint leaves,
- 20 g of pine nuts,
- optional: other seasonal fruit for garnishing.
Preparation:
- Place the feta, Greek yoghurt, olive oil and lemon peel in a blender.
- Blend thoroughly for a few minutes until smooth and fluffy.
- Season the whipped feta with coloured pepper. Transfer to a take-away container.
- Cut watermelon slices into triangles (just like a pizza).
- Before serving (at a picnic), spread whipped feta on each slice.
- Sprinkle the watermelon slices with maple syrup (or honey) and balsamic vinegar.
- Garnish with fresh mint leaves and pine nuts. Optionally, you can also use other fruit for garnishing.
Tip: if you want to adapt the recipe to the requirements of a healthy diet for children, instead of salty feta, use ricotta for the cream. For the low-carb version, skip the maple syrup or honey.
Macronutrients per serving:
- Energy: 120 kcal
- Protein: 4 g
- Fat: 8 g
- Carbohydrates: 8 g
Low-carb cucumber sushi
Recipe: gluten-free, low-carb, keto.
Ingredients for 2 servings:
- 1 large cucumber,
- 100 g of smoked salmon in slices,
- 50 g of cream cheese,
- 1 small carrot,
- 10 g of black sesame,
- optional: a teaspoon of sriracha sauce, 2 tablespoons of soy sauce.
Preparation:
- Using a wide vegetable peeler, cut the cucumber into thin, flexible and long slices (along the length of the vegetable).
- Place cling film on a cutting board. Arrange the cucumber slices vertically next to each other “overlapping” (so that each slice overlaps 1/3 of the previous slice).
- Peel the carrots and cut them into thin bars half a centimeter thick.
- Spread the cucumber slices with cream cheese so that it reaches about 1/3 of the height of the cucumbers.
- Top the cheese with slices of smoked salmon and carrot bars.
- Sprinkle with sesame seeds and, optionally, top with sriracha sauce.
- Wrap the cucumbers in a “bottom to top” direction, forming a tight roll resembling a sushi roll.
- Immediately before serving, cut the roll with a sharp knife into pieces about 2 cm thick. Serve with soy sauce.
Macronutrients:
- Energy: 194 kcal
- Protein: 15 g
- Fat: 11 g
- Carbohydrates: 9 g
Yoghurt muffins with berries
Recipe: vegetarian, sweet, for children over 12 months.
Ingredients for 10 muffins:
- 300 g of spelt flour,
- 10 g of baking powder,
- 100 g of any sweetener, such as honey, maple syrup, sugar or erythrol,
- 2 eggs,
- 1 pinch of salt,
- 150 ml of rapeseed oil,
- 250 g of Greek yoghurt,
- 1 teaspoon of grated lemon peel,
- 250 g of berries (or other fruit).
Preparation:
- Preheat the oven to 190 degrees.
- Mix flour with baking powder, a pinch of salt and the sweetener of your choice.
- In a separate bowl, mix the wet ingredients: yoghurt, oil and eggs.
- Add the wet ingredients to the dry ones and mix thoroughly to break up any lumps.
- Add lemon peel and berries and mix the mixture thoroughly with a spoon.
- Place the mixture in muffin cups – there should be about 10-12 of them.
- Bake for about 20 minutes until browned and “dry stick”.
Macronutrients per 1 muffin:
- Energy: 181 kcal
- Protein: 6 g
- Fat: 4 g
- Carbohydrates: 33 g
Tip: any seasonal fruit, such as raspberries, strawberries, blackberries or even currants, will work well for the muffins.
Chicken satay with oriental peanut sauce
Recipe: gluten-free, meat-based.
Ingredients for 7 skewers:
- 200 ml of coconut milk,
- 300 g of chicken thigh meat (boneless),
- 2 tablespoons of red curry paste,
- a teaspoon of curry spice,
- a tablespoon of honey,
- 100 g of peanut butter,
- 25 g of erythrol or xylitol,
- 20 ml of soy sauce,
- 10 ml of lime juice,
- 1 lime,
- 90 ml of water,
- 30 g of peanuts,
- optionally: a handful of coriander.
Preparation:
- Divide the chicken meat into smaller pieces about 3-5 cm long.
- Mix the marinade ingredients thoroughly: 50 ml of coconut milk, curry spice, a teaspoon of curry paste and honey.
- Place chicken pieces in a bowl and coat with marinade. Mix thoroughly. Cover and place in the refrigerator for at least 2 hours (preferably overnight).
- Stuff the chicken pieces on skewer sticks previously wet with water.
- Line a baking sheet with baking paper. Spread the skewers on it and roast in an oven preheated to 180 degrees for about 10-15 minutes (until browned). After this time, turn the skewers over and roast for another 10 minutes.
- Place 150 ml of coconut milk in a saucepan. Add the remaining curry paste, peanut butter, erythrol, soy sauce and lime juice.
- Heat over medium heat until heated through and ingredients are combined, stirring regularly. With the help of water, adjust the consistency of the sauce: add about 90 ml of water. The sauce should be liquid, but thick.
- Chop the peanuts and add to the sauce. Mix.
- Transfer the chicken skewers (satays) to a box. Pour the sauce into a jar.
- Serve the skewers with a dip of peanut sauce, a slice of lime and optionally coriander.
Macronutrients:
- Energy: 282 kcal
- Protein: 13 g
- Fat: 23 g
- Carbohydrates: 5 g
What to prepare for a picnic with friends?
For a summer picnic, it’s best to bring a few varied snacks. A successful picnic menu is colourful and consists of a variety of flavours and textures. In addition to the previously mentioned picnic recipes, these classics will work well:
- vegetable and fruit appetizers,
- sliced colourful vegetables (celery, pepper, carrot, kohlrabi) and a tasty and healthy dip, such as hummus or tzatziki sauce,
- whole wheat tortilla wraps with your favourite additions,
- several types of cheese to create an amateur picnic cheese board,
- buns, brownie or carrot cake – without creams, which will quickly melt in the summer weather.
Don’t forget about drinks. You can serve these at your summer picnic:
- homemade lemonades in interesting flavours (such as lavender, cucumber, or mango),
- water with added fruit and herbs (e.g. meat and raspberries, rosemary and grapefruit),
- homemade isotonic drinks – especially when you’re having a picnic on a hot day,
- homemade kombucha, which will delight with its taste and provide valuable probiotics,
- cocktails made of seasonal summer fruit, such as raspberries, currants, blueberries,
- cold brew beverages, such as tea or cold brew coffee.