6 Quick & Healthy Treats With Few Ingredients

Looking for healthy homemade treats?

Keep it simple! Whip up one of these 6 tried-and-true recipes.

All recipes requires very few ingredients: the perfect solution for people who don’t have the time nor the cooking skills to pull off any complicated ‘Pinterest recipes’!

No fancy ‘food styling’ here, but real recipes you can actually make and enjoy!

Mango + chia seeds = sweet crackers

Ingredients for 6 crackers:

• 1 small mango (equivalent to 100 g of mango puree)
• 3 tbsp chia seeds (30 g)
• optional: a pinch of cardamon (or any other flavoring or spice of your choice)

Directions:

1. Peel and cut the mango. Puree with a hand blender.
2. Add chia seeds and puree again.
3. Let the mixture sit for half an hour in the fridge so that chia seeds get to absorb the mango’s juice.
4. Spread on a non-stick baking sheet or in a large silicon mold.
5. Bake for 15–20 minutes at a relatively low temperature (180°C/ 350°F or less). You wanna choose a temperature that will slowly dehydrate the mixture without burning anything. The cracker layer is done when slightly golden.
6. Use scissors to cut out the crackers.

Nutrition facts per cracker: 33 kcal, 0.9 g protein, 4.5 g carbs, 2.3 g sugar, 1.9 g fiber. Tip: This recipe also works with a banana instead of a mango, but the crackers are then going to be darker and chewier.

 

Sesame seeds + dry figs + egg whites = crunchy seed bars

Ingredients for 2 portions:

• 1/4 cup sesame seeds (40 g)
• 2 dried figs
• 1 egg white

Directions:

1. Dry roast the sesame seeds until lightly brown to enhance their flavor (you can skip this part if you prefer non-roasted raw seeds).
2. Put sesame seeds and figs in a food processor. The idea is to grind the seeds very coarse but not super fine. Add egg white and mix.
3. Put mixture in small silicon molds.
4. Bake 10 minutes at 180°C/ 350°F. After 10 min, flip the bars on the other side and bake for another 10 minutes.

Nutrition facts per portion: 110 kcal, 4.5 g protein, 8.5 g carbs, 4 g sugar, 6.5 g fat, 3 g fiber. Tip: You could also use another kind of dried fruits like 3 dried plums or 4 dried apricots instead of 2 dried figs.

 

Peanut butter + whey protein powder + egg whites = cookies

Ingredients for 3 cookies:

• 1/4 cup peanut butter (65 g)
• 2 tbsp vanilla whey protein powder (15 g)
• 1 egg white

Directions:

1. Mix ingredients together in a small bowl. You may want to mix the wet ingredients (egg white and peanut butter) together first to make mixing easier.
2. Spoon dough onto a non-stick baking sheet.
3. Bake until cookies are golden and puffed,12 minutes at 220°C/430°F.

Nutrition facts per cookie: 138 kcal, 8,3 g of protein, 4,4 g of carbs, 2 g of sugar, 10 g of fat. Tip: make your cookies a bit fancier by adding dried fruits, chocolate chips or nuts.

 

Peanut butter + protein powder + almond milk = microwave mug cake

Ingredients for one small mug cake:

• 1 tbsp smooth peanut butter
• 1 tbsp almond milk
• 1 tbsp vanilla whey protein powder

Directions:

1. Mix all ingredients together with a fork until well blended.
2. Cook for 1 minute 30 seconds at 630 watts in the microwave, keeping a close eye on it so that the cake doesn’t over-rise.
3. Let the cake cool down for a minute and enjoy.

Nutrition facts for one mug cake: 130 kcal, 9.2 g protein, 3.8 g carbs, 1.8 g sugar, 8.8 g fat, 1.1 g fiber. Tip: possible add-ons could be chocolate chips, cinnamon, apple pieces etc.

 

Beans + protein powder + dark chocolate + cocoa = truffles

Ingredients for 10 truffles:

• 1 cup canned black beans (160 g)
• 1/4 cup vanilla or chocolate whey protein (30 g)
• 50 g unsweetened dark chocolate (2 to 4 squares depending on the type of chocolate bar)
• 1 to 2 tbsp unsweetened cocoa powder for coating

Directions:

1. Drain and rinse the beans. Blend them in a food processor.
2. Add whey protein and blend again.
3. Melt chocolate in 30 second bursts in the microwave.
4. Add melted chocolate to the food processor mixture and blend well.
5. Place dough in the fridge for half an hour.
6. Using your hands, roll little balls out of the dough.
7. Place the balls back in the fridge for half an hour.
8. Roll balls in cocoa powder before serving.

Nutrition facts per truffle: 71 kcal, 4.3 g protein, 6.2 g carbs, 0.1 g sugar, 3.2 g fat, 2.8 g fiber. Tip: possible add-ons could be vanilla extract, coffee extract, sweetener of your choice etc.

 

Beans + bananas + cocoa = brownies

Ingredients for 4 servings:

• 1/2 cup canned black beans (80 g)
• 3 tbsp unsweetened cocoa powder (20 g)
• 1 and a half banana (140 g of banana flesh)

Directions:

1. Drain and rinse the beans. Blend them in a food processor.
2. Add banana and cocoa and blend again.
3. Pour mixture onto a medium-sized silicon mold (or two small silicon molds)
4. Bake for 15–20 minutes at 220°C/430°F or until the mixture seems to firm up.
5. Let cool down completely. Place in the fridge for at least an hour before serving.

Nutrition facts per serving: 126 kcal, 5.8 g protein, 23.4 g carbs, 4.7 g sugar, 1.1 g fat, 5.8 g fiber. Tip: these brownies are going to have a nicer and firmer texture if you leave them one entire day in the fridge before eating. Possible add-ons: vanilla extract, chocolate chips, walnuts, sweetener of your choice.