“Cooking is always better with good company!” 🥣✨

My friend 𝕷𝖊𝖔𝕹𝖔𝖗𝖆𝕲𝖚𝖊𝖗𝖗𝖆777(五十代フィリピン人) and I teamed up to create this delicious recipe, and it was just as fun to make as it is to eat! From brainstorming ingredients to perfecting the final flavor, this dish is a blend of both our tastes and creativity. Whether you’re cooking solo or with a buddy, we hope this recipe brings as much joy to your kitchen as it did to ours. 💛👩‍🍳👨‍🍳

These Healthy Cheese Bars are a delicious, protein-packed, low-sugar alternative to traditional dessert bars. Made with a base of almond flour, Greek yogurt, low-fat cream cheese, and sweetened naturally with honey or maple syrup, these bars are perfect for breakfast, snacks, or post-workout fuel. With a creamy, cheesecake-like texture and a nutty, crumbly base, they satisfy sweet cravings while nourishing your body.

Ingredients (Serves 12 bars) with Calorie contents

Crust:

• 1 cup almond flour – 640 calories
• 2 tbsp coconut oil (melted) – 240 calories
• 1 tbsp honey or maple syrup – 60 calories
• 1/2 tsp cinnamon – 3 calories
• Pinch of sea salt – negligible

Filling:

• 8 oz or 220g⇢low-fat cream cheese – 400 calories
• 1 cup⇢plain Greek yogurt (non-fat or low-fat) – 100 calories
• 2 tbsp⇢honey or maple syrup – 120 calories
• 1 egg – 70 calories
• 1 tsp⇢vanilla extract – 12 calories
• Zest of 1 lemon (optional) – 3 calories

Total calories for entire batch: ~1,648

Per bar (1/12th of batch): ~137 calories

Preparation:

1. Preheat the oven to 325°F (165°C). Line an 8x8-inch baking pan with parchment paper.
2. Make the crust: In a bowl, mix almond flour, melted coconut oil, honey, cinnamon, and salt. Press the mixture into the bottom of the prepared pan evenly. Bake for 8–10 minutes or until slightly golden. Let cool.
3. Make the filling: In a separate bowl, beat the cream cheese until smooth. Add Greek yogurt, honey, egg, vanilla, and lemon zest. Mix until fully combined.
4. Assemble and bake: Pour the filling over the cooled crust. Smooth the top and bake for 20–25 minutes or until the center is set and the edges are slightly golden.
5. Cool and chill: Let cool to room temperature, then refrigerate for at least 2 hours before slicing into bars.

Health Benefits of Ingredients:

1. Almond Flour

• High in healthy monounsaturated fats and vitamin E
• Low in carbs and rich in protein and fiber
• May help control blood sugar and support heart health

2. Coconut Oil

• Contains medium-chain triglycerides (MCTs), which may boost metabolism
• Provides quick energy and supports healthy brain function

3. Greek Yogurt

• High in protein and probiotics, aiding digestion and gut health
• Rich in calcium, supporting bone strength
• Lower in lactose than regular yogurt

4. Low-fat Cream Cheese

• Lower in saturated fat than regular cream cheese
• Provides a creamy texture with less guilt
• Contains calcium and a small amount of protein

5. Honey or Maple Syrup

• Natural sweeteners with antioxidant properties
• Lower glycemic index than refined sugar (especially in moderation)

6. Egg

• Complete protein source with all essential amino acids
• Rich in choline, important for brain and liver health

7. Lemon Zest

• Adds flavor without calories
• Contains limonene and vitamin C for antioxidant support

8. Cinnamon

• Anti-inflammatory properties
• May help regulate blood sugar levels

Final Notes

These healthy cheese bars are a satisfying snack with a balance of protein, healthy fats, and complex carbs. At only ~137 calories per bar, they’re great for portion control while delivering flavor and nutrition. They store well in the fridge for up to 5 days and can also be frozen for longer shelf life.

Health Benefits of the Beef and Watercress Salad with Rice Vinegar Marinade

This flavorful dish combines lean beef, fresh vegetables, and a light, tangy marinade, offering a variety of nutritional benefits:

1. High-Quality Protein:⤵️

With 7 oz. (200 g) of thinly sliced beef, the recipe provides a rich source of complete protein, which supports muscle repair, immune function, and satiety.

2. Iron and B Vitamins:⤵️

Beef is especially high in iron, vital for healthy red blood cells, and B vitamins (especially B12 and B6), which are essential for energy metabolism and brain health.

3. Antioxidants and Vitamins from Tomato and Watercress:⤵️

Tomatoes add lycopene, an antioxidant that supports heart and skin health. Watercress is a nutrient-dense leafy green, rich in vitamins A, C, and K, calcium, and phytonutrients with anti-inflammatory properties.

4. Digestive and Metabolic Support from Rice Vinegar:⤵️

The rice vinegar in the marinade adds flavor with minimal calories and may help support digestion and glycemic control.

5. Heart-Healthy Fats (in moderation):⤵️

Vegetable oil adds essential fatty acids and vitamin E, though it’s best used in moderation for a balanced fat intake.

6. Light and Balanced Seasoning:⤵️

Using minimal salt and relying on herbs (bay leaf) and vinegar for flavor helps keep sodium levels controlled while still being tasty.

This dish strikes a great balance between lean protein, fresh vegetables, and light seasoning—making it both nutritious and satisfying.

MARINATED BEEF SALAD
(9 Servings) (275 kcal)

Ingredients:

7 oz. or 200 g. beef, thinly sliced
1 dried bay leaf
1 tomato
3 to 4 watercress

Ingredients for marinade:
3 tbs. rice vinegar
1/2 tsp. salt
pinch of salt
3 tbs. vegetable oil

Method:
(#1.) Combine all ingredients for the marinade & mix well.

(#2.) Put the bay leaf into plenty of boiling water. Boil the meat slices one by one very brieftly, drain in a colander and soak them in the marinade.

(#3.) Cut the tomato into thin wedges and the watercress into manageable lengths.

(#4) Toss method(#1) & (#2) quickly and transfer to a plate.

Calorie Content:⤵️

• Beef (200 g, lean): ~386 calories
• Tomato (1 medium, ~123 g): ~22 calories
• Watercress (3–4 sprigs, ~20 g): ~4 calories
• Dried bay leaf: 0 calories (used for flavor, not eaten)

Marinade:⤵️

• Rice vinegar (3 tbsp): ~9 calories
• Salt (½ tsp + pinch): 0 calories
• Vegetable oil (3 tbsp): ~360 calories

Total Estimated Calories (Whole Recipe):~781 calories

If divided into 2 servings, that’s approximately: ~390 calories per serving

Note: Most of the calories come from the vegetable oil, so reducing it can significantly lower the total calorie content.

This vibrant salad combines fresh mushrooms, crisp celery, green pepper, and chopped onion for a refreshing, nutrient-rich dish. The vegetables are tossed in a zesty blend of olive oil, wine vinegar, ground black pepper, and lemon juice, enhancing their natural flavors while providing heart-healthy fats and antioxidants. Low in calories yet high in fiber, vitamins, and minerals, this salad supports digestion, boosts immunity, and promotes overall wellness—making it a perfect addition to a balanced diet.

Ingredients⇣⤵️

• 1 lb. mushrooms, sliced, fresh or in can
• 1 cup diced celery
• 1 cup diced green pepper
• 2 tbsp. finely chopped onion
• 1 tbsp. olive oil
• 1 tbsp. wine vinegar
• 2 tsp. salt (or depend on your choice)
• 1/8 tsp. ground black pepper
• 2 tbsp. lemon juice

Preparation⇣⤵️

1. Cook the mushroom in microwave for 3 minutes or saute in frying pan.
2. Place the mushrooms, celery, green pepper, and onion in a salad bowl. 
3. Mix the remaining ingredients in another bowl. 
4. Then pour this mixture over the vegetables and toss gently.

Makes 6 servings

Ingredients & Estimated Calories:⤵️

• 1 lb. fresh mushrooms (about 454g): ~103 calories
• 1 cup celery (about 101g): ~14 calories
• 1 cup green pepper (about 149g): ~30 calories
• 2 tbsp chopped onion (about 20g): ~8 calories
• 1 tbsp olive oil: 119 calories
• 1 tbsp wine vinegar: 3 calories
• 2 tsp salt: 0 calories
• 1/8 tsp ground black pepper: ~1 calorie
• 2 tbsp lemon juice: ~8 calories

Total Estimated Calories (Whole Recipe): ~286 calories

This recipe yields a generous amount (about 4–5 cups total), so per 1-cup serving, the calorie count is approximately:

~57–72 calories per cup, depending on portion size.