Apple Banana Smoothie Recipe

Ingredients (2 servings):

• 1 medium apple, cored and chopped (skin on for extra fiber)

• 1 ripe banana, sliced

• 1 cup milk (dairy or plant-based like almond, oat, or soy)

• ½ cup plain or vanilla yogurt

• 1 tablespoon honey or maple syrup (optional, for sweetness)

• ½ teaspoon ground cinnamon

• 4–5 ice cubes

Topping & Garnish:

• Pinch of cinnamon powder

• Apple and banana slices for decoration

Instructions:

1. Prepare fruits: Wash the apple thoroughly, core it, and cut into chunks. Slice the banana.

2. Blend: In a blender, combine apple chunks, banana slices, milk, yogurt, honey (if using), cinnamon, and ice cubes.

3. Blend until smooth: Process on high speed until creamy and lump-free.

4. Taste & adjust: If you prefer it sweeter, add more honey or syrup. For a thicker texture, add extra banana or yogurt.

5. Serve: Pour into a glass, sprinkle cinnamon on top, and garnish with apple and banana slices.

6. Enjoy immediately for the best flavor and freshness.

Q&A Section

Q1: Can I make this smoothie without yogurt?
Yes! You can replace yogurt with extra milk or a splash of coconut milk for creaminess.

Q2: What type of apple works best?
Sweet varieties like Fuji, Gala, or Honeycrisp blend well, but tart apples like Granny Smith give a refreshing tang.

Q3: Can I make it vegan?
Absolutely! Use almond, soy, or oat milk and dairy-free yogurt. Replace honey with maple syrup or skip sweetener entirely.

Q4: How can I make it more filling?
Add 2 tablespoons of rolled oats or 1 tablespoon of peanut butter for extra fiber and protein.

Q5: Is it okay to prepare in advance?
It’s best fresh, but you can store it in the fridge for up to 8 hours in a sealed container. Stir before drinking, as separation may occur.

Q6: Can I freeze it?
Yes. Pour into ice cube trays, freeze, and blend when needed for a quick smoothie.

Tip: This smoothie is rich in potassium, fiber, and vitamin C — perfect for breakfast or a post-workout drink.

If you want, I can also give you a high-protein version of this Apple Banana Smoothie.

Healthy Roasted Pumpkin (Blood-Sugar Friendly Version)

 Description

This roasted pumpkin recipe highlights pumpkin’s natural fiber and antioxidants. When prepared without added sugar, pumpkin can be part of a diabetes-friendly meal because fiber slows glucose absorption.

Ingredients

• 2 cups pumpkin or winter squash, peeled & cubed

• 1 tablespoon olive oil

• ½ teaspoon cinnamon (optional)

• ¼ teaspoon black pepper

• ¼ teaspoon salt

• Optional: garlic powder or herbs

 Instructions

1. Preheat oven to 200°C (400°F)

2. Toss pumpkin cubes with olive oil and seasonings

3. Spread evenly on a baking tray

4. Roast for 25–30 minutes, turning once

5. Serve warm

 Notes

• Do not add sugar, honey, or syrup

• Portion control is important

• Best eaten with protein or healthy fat

Tips

• Pair with lentils, beans, eggs, or yogurt

• Avoid deep frying

• Smaller portions help prevent sugar spikes

• Roasting is better than boiling for flavor

 Servings

• 2 servings

 Nutritional Info (per serving, approx.)

• Calories: 80–90 kcal

• Carbohydrates: 12 g

• Fiber: 3 g

• Sugar: 4 g (natural)

• Fat: 4 g

• Protein: 2 g

 Benefits

• High in fiber → slows sugar absorption

• Rich in beta-carotene & antioxidants

• Supports digestion

• Helps with fullness and weight management

• Low glycemic load when portion-controlled

 Q & A

Q: Does pumpkin cure diabetes?
A:  No. No food can cure diabetes.

Q: Can people with diabetes eat pumpkin?
A:  Yes, in moderate portions and without added sugar.

Q: Is pumpkin better than potatoes?
A: Often yes, because it has more fiber and a lower glycemic impact.

Q: Can teenagers eat this safely?
A:  Yes, as part of a balanced diet.

Q: Why do people say it “eats sugar”?
A: That is false marketing language, not science.

Classic Southern Fried Cornbread (Hoecakes)

Crispy on the outside, tender on the inside, and perfect for soaking up pot liquor.

Ingredients

• 1 cup Yellow cornmeal (fine or medium-ground)

• ½ cup All-purpose flour (optional, for a softer structure)

• 1 tsp Baking powder

• ½ tsp Salt

• 1 tbsp Sugar (optional, for those who prefer a hint of sweetness)

• 1 large Egg

• ¾ cup Buttermilk (provides the classic tang and tenderness)

• 2 tbsp Melted butter or vegetable oil (for the batter)

• Vegetable oil or bacon grease (for frying)

Instructions

1. Prep the Dry Mix: In a medium mixing bowl, whisk together the cornmeal, flour, baking powder, salt, and sugar.

2. Mix the Wet Ingredients: In a separate small bowl, beat the egg, then stir in the buttermilk and the 2 tablespoons of melted butter or oil.

3. Combine: Pour the wet ingredients into the dry ingredients. Stir until just combined into a thick, spoonable batter. Do not overmix.

4. Heat the Skillet: Place a cast-iron skillet over medium heat. Add enough oil or bacon grease to cover the bottom (about 1/4 inch deep). Heat until the oil is shimmering and a tiny drop of batter sizzles immediately upon contact.

5. Fry: Carefully spoon the batter into the hot oil to form small rounds (about 2–3 inches wide). Do not overcrowd the pan; work in batches if necessary.

6. Flip: Fry for 2–3 minutes until the edges are dark golden brown and bubbles appear on the surface. Flip carefully and fry the other side for another 2 minutes.

7. Drain: Transfer the hot cornbread to a plate lined with paper towels to remove any excess grease.

Top Tips for Success

• The Sizzle Factor: If the cornbread is coming out greasy, your oil isn’t hot enough. Make sure it’s shimmering before the first drop of batter hits the pan.

• The Fat: For the most “authentic” grandma-style flavor, use bacon grease for frying. It adds a smoky depth that vegetable oil can’t match.

• Serving: These are best served piping hot alongside a bowl of pinto beans, collard greens, or beef stew.

(High Protein • Low Carb • Diabetic-Friendly)

 Ingredients

• 1 cup cooked shredded chicken breast
• 1 cup spinach leaves (fresh or frozen, squeezed dry)
• ¼ cup chopped bell peppers (optional for color)
• 2 tbsp cottage cheese or Greek yogurt
• ¼ cup shredded mozzarella
• 1 tbsp grated parmesan
• ½ tsp garlic powder
• Pinch of Italian seasoning
• Salt & pepper to taste

 Instructions

 Preheat

Preheat oven or air fryer to 375°F (190°C).

 Mix the Filling

In a bowl, combine:

• Shredded chicken
• Spinach
• Bell peppers
• Cottage cheese or Greek yogurt
• Half of the mozzarella
• Parmesan
• Garlic powder
• Italian seasoning
• Salt & pepper

Mix until creamy and well combined.

 Transfer to Baking Dish

Spread mixture into a small greased baking dish or ramekin (perfect for 1–2 servings).

 Add Cheese on Top

Sprinkle remaining mozzarella over the top for that melty, golden finish.

 Bake

Bake 12–15 minutes, or until:

• Cheese is melted
• Edges are bubbly
• Top is lightly golden

(Air fryer: 8–10 minutes at 375°F.)

 Serve

Enjoy on its own or pair with:

• A side salad
• Roasted veggies
• Cauliflower rice (low carb!)

 Optional Add-Ins (Still Low Carb!)

• 1 tbsp cream cheese for extra creaminess
• Red pepper flakes for heat
• Mushrooms or broccoli
• A sprinkle of paprika on top

Servings: 8

Total Time: 50 minutes

Difficulty: Easy

Calories per Serving: 115 kcal

Macros: Protein 6 g / Net Carbs 6 g / Fat 7 g / Fiber 0 g

When you are following a keto or low-carb lifestyle, finding a dessert that feels light, airy, and truly indulgent can be a challenge. Most traditional cakes rely on heavy almond flour or coconut flour, which can sometimes feel dense. This Keto Yogurt Cake is a total game-changer. It uses just three simple ingredients to create a custard-like, soufflé-style treat that melts in your mouth without the carb heavy-lifting.

This recipe is the ultimate solution for those busy weeknights when you want something sweet but want to stay on track with your macros. Because it contains no added sugar and no flour, it’s a gentle way to satisfy a dessert craving while keeping your blood sugar stable. It is naturally high in protein thanks to the eggs and yogurt, making it a functional snack as much as a dessert.

The beauty of this dish lies in its simplicity. By whisking together these three basic staples, you transform humble ingredients into a sophisticated, elegant cake that looks like it came from a French bakery. It’s clean eating at its finest—nourishing, wholesome, and incredibly easy to whip up.

Look at the recipe.

• Sensory Appeal: A silky, smooth, custard-like interior with a lightly golden, delicate top.
• Flavor Highlight: Bright, tangy notes from the yogurt balanced by the rich, creamy essence of the eggs.
• Key Keto Benefit: A flourless, low-calorie treat that provides a high-protein punch with minimal impact on daily carb counts.

Ingredients Needed

• 400 g Plain Greek Yogurt: Ensure you use a full-fat, keto-friendly variety. If using “sweetened” versions, look for those sweetened with stevia or monk fruit to keep it low carb.
• 4 Large Eggs: Room temperature eggs will incorporate more smoothly into the batter.
• 40 g Cornstarch: Sifted to ensure a lump-free, velvety texture. (Note: While cornstarch is used sparingly here for structure, for strict keto, you may substitute with arrowroot powder).

How to Make Our Keto Yogurt Cake

Whisk the Base: Preheat your oven to 340°F (170°C) and line a 6-inch cake pan with parchment paper. In a large mixing bowl, combine the 400 g of yogurt and the 4 eggs. Whisk vigorously until the mixture is completely smooth and the eggs are fully integrated.

Sift and Fold: Add the 40 g of sifted cornstarch to the wet mixture. Fold gently with a spatula or whisk until no white streaks remain. This ensures your keto yogurt cake remains light and doesn’t become gummy.

Bake to Perfection: Pour the batter into your prepared pan. Bake for 35 to 45 minutes. The cake should be set on the edges but still have a slight, delicate jiggle in the center. Remove from the oven and allow it to cool completely in the pan; this is a crucial step as the cake sets and develops its creamy texture while cooling. For the best experience, chill in the fridge for at least 2 hours before serving.

Storage & Serving Suggestions

Storing: Keep this cake in an airtight container in the refrigerator. It stays fresh and delicious for up to 4 days. In fact, many find the flavor improves after a night in the fridge.

Reheating: This cake is best served cold or at room temperature. We do not recommend reheating it in the microwave, as the high heat can change the delicate protein structure of the eggs and yogurt.

Serving Pairings: Serve a slice with a handful of fresh raspberries or a dollop of sugar-free whipped cream. It also pairs beautifully with a hot cup of keto-friendly coffee or herbal tea for a light afternoon snack.

Tips & FAQs

Can I use flavored yogurt? Yes! You can use keto-friendly vanilla or lemon-flavored yogurt to add extra depth to the cake without needing extra extracts. Just ensure there are no added sugars in the ingredient list.

Why did my cake sink in the middle? Like a soufflé, this cake rises in the oven and will naturally settle as it cools. This is normal! The result is a dense, creamy, fudge-like consistency that is absolutely delicious.

Is cornstarch keto-friendly? In this small amount spread across 8 servings, the carb count remains low (approx. 5-6 g net carbs per slice). However, if you are strictly avoiding corn, you can experiment with 20 g of coconut flour, though the texture will be slightly more “cake-like” and less “custard-like.”

How do I get a golden top? If your cake is cooked through but looks pale, you can turn on the broiler for the last 1–2 minutes of baking. Watch it closely to avoid burning!

INGREDIENTS
A small piece of ginger washed and diced into thin stripes
A cup of water
Freshly squeezed juice of half a lemon
Roasted jeera (cumin) powder

INSTRUCTIONS
Add the ginger and water in a blender and mix it well till it forms a smooth mixture.
Now pour this out into a glass and add the lemon juice.
Mix this well.
Add a pinch of roasted jeera powder and mix it well again.
Your ginger lemon water is ready to drink.

ASimple”RiceMethod”ThatLiquifiesFatEvery24Hours

It’s true… I sank from 207 to a lean 135… And I’ll never forget the look on my doctor’s face when I walked into his office for my annual exam.

He stuttered out, “Are you doing that Exotic Rice Hack I told you about?”

So I told him I’d been doing it for a few months now, and it completely changed my life and health.

The best part? People are noticing and asking what I’m doing differently.

This is the first time in a very long time I’ve felt this good about myself.

So maybe this can help you too?

Ingredients

• 1 medium banana (frozen slices work best for a thicker texture)

• 1/2 cup fresh or frozen mango chunks

• 1/2 cup fresh or frozen pineapple chunks

• 1/2 cup Greek yogurt (plain or vanilla)

• 1 cup unsweetened almond milk (adjust for your preferred thickness)

• Optional: A drizzle of honey or maple syrup if you prefer extra sweetness.

Instructions

1. Prep the Fruit: If you aren’t using pre-frozen fruit, slice the banana and chop the mango and pineapple into small cubes.

2. Layer the Blender: Add the liquid (almond milk) first to help the blades move easily. Then, add the yogurt, followed by the banana, mango, and pineapple.

3. Blend: Start on a low speed and gradually increase to high. Blend for about 45–60 seconds or until the mixture is completely smooth and creamy.

4. Adjust Consistency: If the smoothie is too thick, add a splash more almond milk. If it’s too thin, add a few more pieces of frozen fruit or a couple of ice cubes.

5. Serve: Pour into a tall glass and enjoy immediately.

Quick Tips for the Best Result

• Natural Sweetness: Use a very ripe banana (with a few brown spots) to get the most natural sweetness without needing added sugar.

• Texture: Using at least one frozen fruit (like the banana or mango) gives the smoothie a “soft-serve” consistency similar to the one in your photo.

Cheesy Beef and Potato Casserole Recipe

Ingredients

Serves 6-8

• 4 medium potatoes (peeled and cut into chunks)
• Water (enough to boil potatoes)
• 1 tsp (5 g) salt (for boiling potatoes)
• 1 medium onion (finely chopped)
• 1-2 tbsp olive oil (for cooking)
• 1-2 cloves garlic (minced)
• 1 carrot (diced)
• 2 stalks celery (diced)
• 450 g (1 lb) ground beef
• Salt and black pepper (to taste)
• ½ tsp (2.5 g) smoked paprika
• 1 zucchini (thinly sliced)
• 150 g (⅓ lb) cherry tomatoes (halved)
• 28 g (2 tbsp) butter
• 28 g (2 tbsp or 1 oz) all-purpose flour
• 240 ml (1 cup) milk
• Fresh dill (chopped, to taste)
• 113 g (4 oz) mozzarella cheese (shredded)

Step-by-Step Instructions

1. Cook the Potatoes

Start by peeling and cutting the potatoes into evenly sized chunks to ensure even cooking. Place the potatoes in a large pot and add enough water to cover them. Add 1 teaspoon of salt to the water, then bring it to a boil over medium-high heat. Allow the potatoes to cook for 20-30 minutes until they are fork-tender.

Once the potatoes are cooked, drain the water and mash them until smooth. Set the mashed potatoes aside while you prepare the rest of the casserole.

2. Prepare the Meat Filling

In a large skillet, heat 1-2 tablespoons of olive oil over medium heat. Add the finely chopped onion and sauté until it becomes translucent, about 3-4 minutes. Stir in the minced garlic and cook for another minute until fragrant.

Next, add the diced carrot and celery to the pan, cooking for 5-7 minutes until softened. These vegetables add both flavor and texture to the casserole.

Add the ground beef to the pan, breaking it up with a spatula as it cooks. Continue to cook until the beef is browned and no longer pink. Season the mixture with salt, black pepper, and ½ teaspoon of smoked paprika for a subtle smoky depth.

Once the beef is cooked through, stir in the thinly sliced zucchini and halved cherry tomatoes. Cook for an additional 5 minutes until the vegetables are soft and everything is well combined. Set the meat and vegetable mixture aside.

3. Prepare the White Sauce

In a small saucepan, melt 28 grams (2 tablespoons) of butter over medium heat. Once melted, stir in the flour and cook for 1-2 minutes to form a roux. This step helps thicken the sauce while adding a rich, nutty flavor.

Gradually whisk in the milk, ensuring there are no lumps. Continue to cook the sauce, stirring constantly, until it thickens to a creamy consistency, about 5 minutes. Season the sauce with salt and pepper, then stir in the freshly chopped dill for a bright, herby flavor. Set the sauce aside.

4. Assemble the Casserole

Preheat your oven to 180°C (350°F).

In a large casserole dish, spread the mashed potatoes evenly across the bottom, creating a thick, comforting base. Next, spoon the meat and vegetable mixture over the mashed potatoes, ensuring an even layer.

Pour the prepared white sauce over the top of the beef and vegetables, allowing it to seep through the layers and bind everything together. Finally, sprinkle the shredded mozzarella cheese evenly over the entire casserole, adding a layer of cheesy goodness that will melt to perfection in the oven.

Creamy Peanut Butter Fudge

This is a rich, melt-in-your-mouth fudge that uses the heat from the melted butter and peanut butter to “cook” the powdered sugar into a smooth, fudge-like consistency.

• Prep time: 10 minutes

• Chill time: 1–3 hours

• Yields: One 8×8 inch pan (approx. 36-64 squares)

Ingredients

• 1 lb (16 oz) Powdered sugar (Sifted)

• 1 ¼ cups Unsalted butter

• 1 ½ cups Creamy peanut butter

• ½ tsp Kosher salt

• 1 ½ tsp Vanilla extract

Instructions

1. Prepare the Sugar: Sift the powdered sugar through a fine-mesh strainer into a large, heat-proof bowl. This ensures there are no lumps in your finished fudge.

2. Melt and Combine: In a medium saucepan, combine the unsalted butter and creamy peanut butter. Place over medium heat. Whisk constantly until the mixture is fully combined and small bubbles begin to appear around the edges (about 3 to 5 minutes).

3. Season: Remove the pan from the heat. Immediately stir in the kosher salt and the vanilla extract.

4. Mix: Pour the hot peanut butter mixture directly over the sifted powdered sugar. Using a sturdy spatula, mix vigorously until the sugar is completely incorporated and the mixture is glossy and smooth.

5. Set: Line an 8×8-inch baking pan with plastic wrap (leave some overhang on the sides for easy lifting). Pour the fudge into the pan and smooth the top. Fold the excess plastic wrap over the top to cover it.

6. Chill: Refrigerate for 1 to 3 hours. You want it firm enough to hold its shape when sliced, but not so cold that it becomes brittle and cracks.

7. Slice and Serve: Lift the fudge out of the pan using the plastic wrap. Cut into small cubes. If it feels too hard to cut, let it sit on the counter for 10 minutes to soften slightly.

Ingredients

• 2 cups all-purpose flour
• 2 tbsp sugar
• 2 tsp baking powder
• ½ tsp baking soda
• ½ tsp salt
• 1¾ cups buttermilk (or milk + 1½ tbsp lemon juice)
• 2 large eggs
• ¼ cup melted butter (or oil)
• 1 tsp vanilla extract

Instructions

1. Mix Dry
   • In a bowl, whisk flour, sugar, baking powder, baking soda, and salt.
2. Mix Wet
   • In another bowl, whisk buttermilk, eggs, melted butter, and vanilla.
3. Combine
   • Gently mix wet into dry just until combined.
   • Batter should be thick and slightly lumpy (don’t overmix!).
4. Rest
   • Let batter rest 5–10 minutes for extra fluffiness.
5. Cook
   • Heat a lightly greased skillet or griddle over medium-low heat.
   • Scoop ¼–⅓ cup batter per pancake.
   • Cook until bubbles form (2–3 minutes).
   • Flip and cook 1–2 minutes until golden.

 Secrets for Extra Thickness

• Use buttermilk (or milk + lemon)
• Keep heat medium-low
• Don’t press pancakes after flipping
• Thick batter = tall pancakes

 Serving Ideas

• Butter + maple syrup
• Honey & berries
• Chocolate chips or banana slices in batter
• Cream cheese glaze or Nutella

Creamy Avocado & Banana Energy Smoothie

This recipe creates a thick, velvet-like texture. Because the ingredients (avocado and almonds) are quite dense, you will need a liquid base to help it blend smoothly.

Ingredients

• 1 Ripe Avocado: Pitted and peeled.

• 2 Bananas: Best if they are spotty/ripe for natural sweetness.

• 10 Raw Almonds: You can use them whole or soak them in water for an hour beforehand for a smoother texture.

• 1 to 1.5 cups Liquid: Use water, coconut water, or your favorite milk (almond, oat, or dairy).

• Optional: A drizzle of honey or a pinch of cinnamon for extra flavor.

Instructions

1. Prep the fruit: Slice the avocado in half, remove the pit, and scoop the flesh into your blender. Peel the bananas and break them into chunks.

2. Add the base: Add the almonds and your choice of liquid. Start with 1 cup; you can add more later if you prefer a thinner consistency.

3. Blend: Secure the lid and blend on high until the mixture is completely smooth. If you are using whole raw almonds, it may take an extra 30–60 seconds to break them down fully.

4. Serve: Pour into a glass and enjoy immediately while fresh.

Pro-Tips for the Best Result

• Temperature: For a cold smoothie without watering it down with ice, use frozen banana chunks.

• Blending Power: If you don’t have a high-speed blender, you can substitute the whole almonds with 1 tablespoon of almond butter to ensure there are no gritty bits.

• Storage: Because of the avocado, this smoothie may brown slightly if left out. It is best enjoyed right after blending!

🍪 5-Minute Prep “Melt-in-Your-Mouth” Cookies

These cookies are incredibly quick to whip up and use pantry staples. The secret to the texture is the combination of oil and starch.

Ingredients

• 250 g soft margarine or butter (room temperature)

• 1 cup (90 g) powdered sugar

• 1 egg

• 110 ml sunflower oil

• 1 cup cornstarch or wheatstarch (approx. 100 g)

• 1 packet (10 g) baking powder

• 1 packet (5 g) vanilla sugar (or 1 tsp vanilla extract)

• 4 to 4.5 cups all-purpose flour (added gradually)

Instructions

1. Cream the Base: In a large bowl, combine the soft butter, powdered sugar, egg, and sunflower oil. Mix with a spatula or your hands until smooth and creamy.

2. Add Dry Ingredients: Fold in the starch, baking powder, and vanilla.

3. Incorporate Flour: Begin adding the flour one cup at a time. Knead gently until you have a soft, non-sticky dough that feels like playdough. Note: Don’t over-knead, or the cookies will be tough.

4. Shape: Take walnut-sized pieces of dough and roll them into balls. You can press them slightly with a fork to create a pattern or leave them smooth.

5. Bake: Place on a tray lined with parchment paper. Bake in a preheated oven at 180°C (350°F) for about 15–20 minutes.

   Tip: These cookies should stay pale/white on top; do not let them brown significantly!

6. Finish: Let them cool completely on the tray (they are very fragile when hot). Once cool, dust generously with extra powdered sugar.

Strawberry Banana & Citrus Smoothie.

Ingredients

• 1 cup fresh strawberries (hulled)

• 1 large banana (sliced, preferably frozen for extra thickness)

• 1/2 cup cherries (pitted)

• 1/2 cup fresh orange juice (approx. 1 large orange)

• 1/2 cup Greek yogurt or a milk of your choice (almond, oat, or dairy)

• Optional: A drizzle of honey or maple syrup if you prefer it sweeter.

• Optional: A few ice cubes if your fruit isn’t frozen.

Instructions

1. Prep the Fruit: Wash the strawberries and remove the green tops. Ensure your cherries are pitted to avoid any hard pieces in the blender.

2. Layer the Blender: To help your blender run smoothly, pour in the liquid (orange juice and yogurt/milk) first.

3. Add Solids: Add the banana slices, cherries, and strawberries on top of the liquid.

4. Blend: Start on a low speed and gradually increase to high. Blend for about 45–60 seconds until the texture is completely velvety and pink, just like the glass in your image.

5. Serve: Pour into a tall glass and enjoy immediately while chilled.

Pro-Tips for the Best Texture

• For a thicker smoothie: Use frozen banana slices. This creates a “soft-serve” consistency without watering it down with ice.

• The Citrus Kick: If you want more zest, you can add a tiny pinch of orange zest before blending.

Baked Blueberry Cottage Cheese Breakfast Bowls
Irresistible Healthy  Blueberry Oatmeal Bars along with the estimated SmartPoints value for those following the  Weight Watchers program.

Ingredients

For the Oatmeal Base:

• 2 cups  rolled oats (about 12 SmartPoints)
• 1 cup whole wheat flour (about 4 SmartPoints)
• 1/2 cup brown sugar or coconut sugar (about 6 SmartPoints)
• 1/2 teaspoon baking powder (0 SmartPoints)
• 1/2 teaspoon baking soda (0 SmartPoints)
• 1/4 teaspoon salt (0 SmartPoints)
• 1/2 cup coconut oil or unsalted butter, melted (about 24 SmartPoints)
• 1/4 cup honey or maple syrup (about 4 SmartPoints)
• 1 teaspoon vanilla extract (0 SmartPoints)

For the Blueberry Filling:

• 2 cups fresh or frozen blueberries (about 2 SmartPoints)
• 2 tablespoons honey or maple syrup (about 3 SmartPoints)
• 1 tablespoon lemon juice (0 SmartPoints)
• 1 tablespoon cornstarch (optional, for thickening) (about 1 SmartPoint)

Total SmartPoints

• Base: 12 (oats) + 4 (flour) + 6 (sugar) + 24 (oil) + 4 (honey) = 50 SmartPoints
• Filling: 2 (blueberries) + 3 (honey) + 1 (cornstarch) = 6 SmartPoints
• Total for the entire recipe: 56 SmartPoints

Serving Size

If you cut the bars into 12 pieces, each bar would be approximately 4.67 SmartPoints (56 SmartPoints ÷ 12 servings).

Instructions

1. Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a 9×9-inch baking pan or line it with parchment paper.
2. Prepare the Oatmeal Base:
   • In a large bowl, combine the rolled oats, flour, brown sugar, baking powder, baking soda, and salt.
   • In another bowl, mix the melted coconut oil, honey (or maple syrup), and vanilla extract.
   • Pour the wet ingredients into the dry ingredients and stir until well combined. The mixture will be crumbly.
3. Make the Blueberry Filling:
   • In a medium saucepan over medium heat, combine the blueberries, honey (or maple syrup), lemon juice, and cornstarch.
   • Cook for about 5-7 minutes, gently stirring until the blueberries start to soften and release their juices. Remove from heat.
4. Assemble the Bars:
   • Press half of the oatmeal mixture into the bottom of the prepared baking pan to form a base layer.
   • Spread the blueberry filling evenly over the oatmeal base.
   • Crumble the remaining oatmeal mixture on top of the blueberries.
5. Bake: Bake in the preheated oven for 25-30 minutes or until the top is golden brown.
6. Cool and Serve: Allow the bars to cool in the pan for at least 10 minutes before slicing. For best results, let them cool completely before cutting.

Storage

Store the bars in an airtight container at room temperature for up to 3 days or in the refrigerator for up to a week. They can also be frozen for longer storage.

These Cheesy Taco Sticks are the perfect crowd-pleaser—crispy on the outside, packed with seasoned beef, and oozing with melted cheese. They work great as a quick dinner or a game-day snack.

Prep time: 15 mins | Cook time: 15 mins | Yields: 10–12 sticks

Ingredients

• 1 lb Ground Beef (lean is best to avoid sogginess)

• 1 packet Taco Seasoning (or 2 tbsp homemade)

• 1/4 cup Water

• 1 can (13.8 oz) Refrigerated Pizza Crust or 10–12 small flour tortillas

• 5–6 Mozzarella or Colby Jack cheese sticks (cut in half)

• 2 tbsp Butter, melted

• Optional: Garlic powder and dried parsley for the topping

• For dipping: Salsa, sour cream, or guacamole

Instructions

1. Prepare the Filling

In a large skillet over medium-high heat, brown the ground beef until fully cooked. Drain any excess fat. Add the taco seasoning and water, stirring well. Let it simmer for 2–3 minutes until the liquid has thickened and coated the meat. Remove from heat and let it cool slightly.

2. Prepare the Dough

Preheat your oven to 400°F (200°C).

• If using pizza dough: Unroll it on a piece of parchment paper and cut it into 10–12 equal rectangles.

• If using tortillas: Lay them flat on your work surface.

3. Assemble the Sticks

Place a generous spoonful of the taco meat in the center of each dough rectangle (or tortilla). Top the meat with half of a cheese stick.

4. Roll and Seal

Carefully roll the dough around the filling, tucking in the ends to ensure the cheese doesn’t leak out while baking. Place the sticks seam-side down on a baking sheet lined with parchment paper.

5. Add the Topping

Brush the tops of the sticks with melted butter. If you like, sprinkle a little garlic powder or parsley on top for extra flavor and color.

6. Bake

Bake for 10 to 12 minutes, or until the crust is golden brown and crispy.

Pro Tip: If you want an extra-crispy exterior, you can lightly pan-fry the sticks in a little oil for 1–2 minutes per side instead of baking them.

Servings: 6 bagels
Total Time: 25 minutes (Prep: 10 min | Bake: 15 min)
Difficulty: Easy
Calories per Serving: ~150 kcal (varies by diet)
Macros per Serving (approx):

• WW: Protein: 10g | Carbs: 12g | Fat: 6g | Fiber: 2g | SmartPoints: 3
• Keto: Protein: 10g | Carbs: 6g | Fat: 10g | Fiber: 2g
• Slimming : Syns: 0–2 (depending on cheese choice)
• Mediterranean: Protein: 10g | Carbs: 10g | Fat: 7g | Fiber: 2g

Introduction

Bagels are often considered indulgent, carb-heavy treats—but these Cottage Cheese Bagels flip that notion on its head. Soft, protein-packed, and low in carbs, they’re perfect for Weight Watchers, Keto, Slimming , and Mediterranean diets.

With just a few simple ingredients, these bagels are fluffy, chewy, and loaded with nutrition. They’re ideal for breakfast, a snack, or a quick sandwich base, making them versatile, wholesome, and diet-friendly.

Whether you’re craving a comforting baked treat or a quick meal prep option, this recipe delivers flavor, texture, and macro-conscious goodness in every bite.

Why You’ll Love This Recipe

• Sensory Appeal: Golden, soft exterior with a chewy, tender interior.
• Flavor Highlight: Subtle tang from cottage cheese and a slight eggy richness.
• Diet-Friendly Benefit: High in protein, low in carbs, and suitable for multiple diet plans.

Ingredients Needed

Dry Ingredients:

• 1 cup almond flour (Keto) / whole wheat flour (WW/Slimming/Mediterranean)
• 1 tsp baking powder
• 1/4 tsp salt

Wet Ingredients:

• 1 cup cottage cheese
• 2 large eggs
• 1 tsp vanilla extract (optional)

Topping (Optional):

• Sesame seeds, poppy seeds, or everything bagel seasoning

How to Make Our Cottage Cheese Bagels

1. Preheat oven to 180°C (350°F) and line a baking tray with parchment paper.
2. Mix dry ingredients in a bowl: almond flour, baking powder, and salt.
3. Blend wet ingredients in a separate bowl: cottage cheese, eggs, and vanilla until smooth.
4. Combine wet and dry ingredients, mixing until a dough forms.
5. Shape into bagels: divide dough into 6 portions and roll each into a ball, then create a hole in the center.
6. Place on prepared tray and sprinkle toppings if desired.
7. Bake for 15–18 minutes until golden brown. Cool slightly before serving.

Storage & Serving Suggestions

• Storing: Keep in an airtight container at room temperature for 2 days or refrigerate for up to 5 days.
• Freezing: Freeze cooked bagels for up to 2 months; thaw overnight in the fridge or reheat in the oven.
• Serving Pairings: Top with smoked salmon, avocado, low-fat cream cheese, or fresh vegetables for a Mediterranean twist.

Tips & FAQs

Q1: Can I make these completely Keto?
Yes! Use almond flour and avoid toppings with added carbs.

Q2: Can I make them gluten-free?
Absolutely. Use almond or coconut flour and ensure all other ingredients are gluten-free.

Q3: Can I add flavor variations?
Yes! Add garlic powder, herbs, or cinnamon for a savory or sweet twist.

Q4: Can these be used for sandwiches?
Yes! Slice them horizontally and fill with your favorite protein or veggies.

Q5: How do I get a chewier texture?
Blend cottage cheese and eggs thoroughly and avoid overbaking to maintain softness.

Grandma’s Italian Yogurt Cake

Prep time: 15 mins | Bake time: 35-40 mins | Yield: 1 Ring Cake (22-24cm)

Ingredients

• 3 eggs

• 1 pot of yogurt (125g)

• 1 jar of sugar (70g)

• 0.5 jar of milk (70ml)

• 3/4 jar of oil (80ml)

• 4 jars of all-purpose flour (270g)

• 11g baking powder

• 3-4 tbsp raisins

• 1 Apple (peeled and diced)

• Lemon juice and zest

• Grain sugar (for the topping)

Instructions

1. Prepare the Fruit: Place the raisins in a small bowl of warm water to soften for 10 minutes, then drain and pat dry. Toss the diced apple with a squeeze of lemon juice to prevent browning.

2. Mix the Batter: In a large bowl, whisk the eggs and sugar until pale and frothy. Stir in the yogurt, milk, oil, and lemon zest.

3. Incorporate Dry Ingredients: Sift the flour and baking powder into the wet mixture. Fold gently until smooth and no lumps remain.

4. Fold in Fruit: Gently fold the softened raisins and diced apple into the cake batter.

5. Assemble: Grease and flour a 22-24cm ring cake pan (bundt style). Pour the batter in evenly and smooth the top. Sprinkle a generous layer of grain sugar over the surface for that traditional Italian crust.

6. Bake: Bake at 350°F (180°C) for 35–40 minutes. The cake should be a beautiful golden brown and pull slightly away from the edges.

7. Cool: Let it cool in the pan for 10 minutes before turning it out onto a wire rack.

Recent Recipe Favorites

• Holiday Baking: Eggless Buttermilk Fruit Cake featuring a rich, dark fruit-studded crumb.

• Quick Treats: 10-Minute Chocolate Mousse Cake with a nutty ganache topping.

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• Kitchen Staples: Secret Pastry Cream for tarts and pastries

Carrot & Banana Smoothie

Ingredients

• 1 cup Carrots: Roughly chopped or sliced (as seen in the glass). For the smoothest texture, you can lightly steam them first, or use a high-powered blender if they are raw.

• 1 large Banana: Sliced. Using a frozen banana will make the smoothie extra thick and cold.

• Liquid Base: 1 cup of your choice (Water, Coconut Water, Almond Milk, or Orange Juice).

• Optional Boosters: A pinch of cinnamon, a squeeze of lemon juice, or a small knob of fresh ginger.

Instructions

1. Prepare the Carrots: If you don’t have a high-speed blender, grate the carrots or steam them for 5 minutes until slightly soft to ensure there are no “crunchy” bits in your drink.

2. Layer the Blender: Add your liquid base first. This helps the blades move freely. Add the sliced bananas next, followed by the carrot pieces.

3. Blend: Start on a low speed and gradually increase to high. Blend for about 45–60 seconds until the mixture is completely vibrant orange and smooth.

4. Adjust Consistency: If it’s too thick, add a splash more liquid. If you want it colder, add a handful of ice cubes and blend again.

5. Serve: Pour into a tall glass and enjoy immediately while fresh.

Why this combo works

• Carrots provide beta-carotene and fiber.

• Bananas provide natural sweetness and creaminess, eliminating the need for added sugars.

Creamy Mango Banana Smoothie

• Prep time: 5 minutes

• Servings: 1 large glass

• Texture: Thick, “soft-serve” consistency

### Ingredients

• 1 cup Frozen Mango Chunks: Using frozen mango is the secret to that thick, frost-like texture without needing ice.

• 1 Ripe Banana: (Fresh or frozen). A spotty, ripe banana provides the best natural sweetness.

• 1/2 cup Greek Yogurt: Use plain for a tangier flavor or vanilla for extra sweetness.

• 1/2 cup Milk of Choice: (Dairy, Almond, or Coconut milk).

• 1 tsp Honey or Maple Syrup: (Optional) Add only if your fruit isn’t quite sweet enough.

• Garnish: 1/2 a fresh mango, sliced into a “hedgehog” or cubes (as seen in the photo).

### Instructions

1. Layer the Blender: Start by pouring the milk and yogurt into the blender first. Adding liquids at the bottom helps the blades move more easily through the frozen fruit.

2. Add Fruit: Add the banana slices and the frozen mango chunks.

3. Blend: Start on a low speed to break up the frozen chunks, then increase to high. Blend for 45–60 seconds until completely smooth and “creamy” in appearance.

4. Adjust Consistency: * If it’s too thick, add a splash more milk.

   • If it’s too thin, add a few more frozen mango chunks or a couple of ice cubes.

5. Serve: Pour into a tall glass. Top with the fresh mango slices and serve with a reusable metal straw for that exact look!

### Pro-Tips for the Best Results

• The “Hedgehog” Garnish: To get the look in the bottom right of your photo, slice the mango “cheek” off the pit, score it into a grid pattern without cutting through the skin, and push the skin side up to pop the cubes out.

• No Added Sugar: If you use a very ripe (brown-spotted) banana, you likely won’t need any honey or sweetener at all.

• Boost It: For a breakfast version, add a tablespoon of chia seeds or a scoop of vanilla protein powder before blending.