Chickpeas are such a versatile little legume and very underrated! It is rich in soluble fibre (7.8g per 100g) for a healthy gut and digestive system and to help lower cholesterol. It is also a wonderful source of low glycaemic slow-release carbohydrates and contains 7.5g protein per 100g to keep you full until your next meal and avoid those afternoon sugar cravings. Chickpeas are also extremely cheap (especially if you buy dried and cook them yourself) and they have a long shelf life – perfect to have on hand to throw into salads for lunch! Just like this favourite lunchtime salad:
A few Saturdays ago I got together with my mum and sister, and we put our heads together to come up with something that so many of us often struggle to find. The perfect afternoon snack.
This was our checklist:
- satisfy chocolate craving
- protein loaded
- low sugar
- high fibre
I’m happy to say we ticked all of these and created the perfect protein bar from the very heart of my mum’s kitchen. We could hardly wait for the bar to cool so we could taste test it. When we did, we all nodded in agreement that this was the best we’ve tasted. Heck, even the boys that were watching rugby upstairs gave it the tick of approval. If I can get my husband to say “that doesn’t taste healthy at all” – it is probably the best complement he can give to my healthy creations!
Makes 12 slices
½ cup almond meal
⅓ cup protein powder (Sunwarrior Brown Rice Protein)
2 ripe bananas
¼ cup shredded coconut
¼ cup chia seeds
¼ cup hemp seeds (or pepitas/sunflower)
3 tablespoons cacao powder 3 tablespoons almond butter (or nut butter of choice)
1 teaspoon vanilla paste
15 drops liquid stevia
2 tablespoons raw honey
Preheat oven to 175 degrees Celsius. Combine all ingredients in a high power blender. Blend until well combined. Line a bread pan-sized baking tin with baking paper and press mixture firmly into the tin. Bake for 15 – 20 minutes. Remove from oven and let cool completely before slicing. Makes 12 slices.
Nutrition Info per slice:
470 kJ or 112 kcal
6 grams protein
9 grams carbohydrate
4 grams fibre
It is delicious with a dollop of yoghurt and some warmed berries!
I am a big fan of preparing ahead for meals. It means my week is less stressful and more organised, which also means I stick to healthier options. This week I had so many things going on that I completely forgot about the mix of quinoa and wild rice made up to add to salads or to use as a base for hot dishes. There was no way I was going to waste this precious bundle of nutrients. So from there….the wild rice and quinoa muffin was born with the ever-so-complimentary additions of date and banana.
The quinoa and wild rice somehow combines with the rest of the ingredients into the perfect mix of crunchy, chewy, and delicious sticky sweetness…
The ultimate must-have’s in a muffin? I think so! Even the nutrient profile is impressive, delivering all 9 essential amino acids (proteins) as well as a good dose of fibre and healthy fats.
½ cup almond flour
1 scoop protein powder
2 cups cooked quinoa & wild rice mix*
1 cup wholemeal spelt flour
1 ½ teaspoons baking powder
¼ cup organic coconut sugar*
2 ripe bananas mashed
1 large free range egg
¾ cup milk (I used unsweetened almond milk)
1 teaspoon natural vanilla extract
½ cup dates
Cinnamon for dusting
* use ¾ cup dry quinoa and ¼ cup dry wild rice – cook with 2 cups of water
* OR ¼ cup rapadura sugar OR ¼ cup brown sugar OR 3 tablespoons honey OR stevia
Pre-heat oven to 180C. Combine almond flour, protein powder, quinoa and wild rice mix, spelt flour, baking powder, and coconut sugar in a bowl. In a separate bowl, combine the bananas, egg, milk, and vanilla. Mix the wet ingredients into the dry ingredients.
Finely chop the dates and fold into the mixture. Scoop into a muffin tin and place in pre-heated oven. Bake for 25 to 30 minutes or until golden and the skewer comes out clean. Dust muffins with cinnamon and enjoy warm with a cup of tea.
You might think that this muffin combination is a bit strange.
But don’t knock it until you’ve tried it. It really delivers on taste.
Link of the day:
Rhubarb & Raspberry Tart
This breakfast truly is supercharged with nutrients to fuel your muscles, maximise energy levels, and skyrocket your metabolism. It is a bowl of goodness that is packed with protein, fibre, omega-3 fatty acids, and other good fats to keep you full and satisfied for a good 4 hours – which means that you’re less likely to reach for that refined sugar-laden biscuit at morning tea and more likely to go for the healthy choice at lunch time.
This recipe is so quick to make – it literally takes only 5 minutes to throw together and is very portable and easy to eat on the run (if you are one of those people who have to eat their breakfast in the car).
Oh, and it also tastes amazing.
1/3 of a cup rolled oats
2/3 of a cup milk (almond//soy/cow’s)
1 tbsp. ground flaxseed
1 egg white
Half a mashed banana (small)
3 drops liquid stevia (or sweetener of choice)
1/2 a tsp. vanilla extract
1 tsp. almond butter
1 tbsp. chopped walnuts
1 tsp. maple syrup
Cinnamon & Vanilla Baked Pears for topping (or any other baked or fresh fruit)
Combine the oats and milk in a small saucepan over medium heat and cook for approximately 5 minutes or until creamy. Take the saucepan off the heat and add the egg white. Stir to combine thoroughly until the egg white is cooked through. Then add the mashed banana, ground flaxseed, stevia, and vanilla. Pour into a breakfast bowl and top with almond butter, walnuts, pears, and a drizzle of maple syrup. Divine!
Question of the day:
What is your favourite way of eating oats?
Link of the day:
Breakfast Crepe with Protein Berry Filling