Tag Archives: dates

Lentil and Date Chocolate Brownies. A revelation!

It’s not often I get inspired to make brownies. Don’t get me wrong, I love a brownie, but they generally aren’t the healthiest thing you can bake and once you make a batch you have to eat them, right? So it’s usually flapjack in my cake tin.

However this week Miss K brought home a lentil brownie recipe in her bag from school and it intrigued me. Lentil in a brownie? Surely not. 

Dietitian UK: Lentil and Date Brownies 1

I’ve adapted the recipe slightly to lower the sugar and next time I would definitely add in pecans. You can’t beat a pecan in a brownie.

These were  a hands down winner. Easy to make (as long as you have lentils already cooked or cook them earlier in the day) and they baked whilst we ate dinner. I gave one to my hubby, he looked at me suspiciously and took a bite, then with a surprised voice told me they were really good. My poor family have to try a lot of dud baking as well as the good bits!

None of my children or husband even noticed the lentils. I had a faint taste of them, but I had made them so was probably a bit sensitive to the taste. A great way to lower the glycaemic index and make a higher protein version of a chocolate brownie.

Dietitian UK: Lentil and Date Brownies 2

Lentil and Date Brownies
Serves 10
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
83 calories
11 g
27 g
4 g
2 g
2 g
24 g
8 g
8 g
0 g
1 g
Nutrition Facts
Serving Size
24g
Servings
10
Amount Per Serving
Calories 83
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 27mg
9%
Sodium 8mg
0%
Total Carbohydrates 11g
4%
Dietary Fiber 1g
4%
Sugars 8g
Protein 2g
Vitamin A
3%
Vitamin C
0%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 45g cooked red lentils
  2. 1 egg
  3. 30g cacao powder
  4. 40g cacao butter or marg
  5. 40g sugar
  6. 60g dates chopped
Instructions
  1. Cook the lentils or use tinned.
  2. Chop the dates into small pieces.
  3. Mix all the ingredients together.
  4. Line a baking tray and spread the mixture in, you want it fairly thick.
  5. Bake at Gask Mark 5 for 20 minutes until it feels gently set.
  6. Leave to cool, cut and eat!
beta
calories
83
fat
4g
protein
2g
carbs
11g
more
Dietitian UK https://www.dietitianuk.co.uk/

Heathy, Raw, GlutenFree, High Protein No Chocolate Brownies!

I’ve been seeing a few recipes for raw brownies floating around and each time I see them thinking…. “I really must try these out”. Last Monday morning was the time, for some reason I woke up full of cooking inspiration and whislt the toddler ate her porridge I knocked these up – they literally took that little time to make.

I was pleasantly suprised with the result and took them round to my friend Steph to try. They really are a chocolate substitute! Very rich, very nutty but gooey and satisfying.

 

Heathy, Raw, GlutenFree, High Protein No Chocolate Brownies!

Author: Priya Tew, Dietitian UK
Prep time:
Total time:
Ingredients
  • 2 cup dates
  • 1 cup cashews
  • 1/2 cup almond
  • 1/2 cup cocoa powder (unsweetened)
  • 1 ripe banana
  • 2 tbsp nut butter
  • 1 tbsp cocoa powder
  • 1 tbsp carob powder (use cocoa if wanted)
  • 2 tbsp honey
Instructions
  1. Soak the dates in warm water for 30 minutes, drain and process with the nuts plus the 1/4 cup cocoa powder.
  2. Press into a greased, lined, small baking tray, I used a small round cake tin.
  3. Mix the remaining ngredients together to make the topping and spoon over the base layer.
  4. Freeze for 30 minutes, cut into small squares (you really don’t need much of this).
  5. Eat and refreeze or fridge what you don’t eat.

 

 

 

 

 

Dates Anyone?

Gotta love a bit of dried fruit, especially when it’s on a market and there is such a choice!

Date flesh is low in fat and protein but rich in sugars, mainly fructose and glucose. They are a high source of energy, as 100 g of flesh can provide an average of 314 kcal – so watch those portion sizes. Aim for 1 handful as 1 portion. Dates also contain selenium, copper, potassium, and magnesium, B vitamins and Vitamin C.  Dates are a good source of antioxidants, mainly carotenoids and phenolics.

Dietitian UK: Date Anyone?
Dietitian UK: Date Anyone?

Superhealthy oaty bars.

Flapjacks go down a storm in our house, I’m wheat free so they fill a much needed gap in my mouth. Now it seem little Kezia is a bit of a flapjack lover. In fact, as soon as she spies the tin I keep them in I get a pointy finger and a sign for “Food Now Mummy”. Cheeky monkey she certainly is.

My usual banana flapjacks use only a small amount of marg, sugar and honey, however with a hungry 1 year old and feeling inspired by a certain brand of raw food bars I decided to try something different. The results are not quite your usual flapjack (due to the distinct lack of sugar, syrup and butter!) but they make a great healthy snack for big and little people and are set to become a regular in our house already. In fact the little one even enjoyed helping me make it.

Well when I say she helped, I mean she ate half of the raisins out of the bowl, stuck her fingers in the banana, stirred the oats around and made holes in the mixture once it had been smoothed into the tray. So much fun!

These are wheat free and if you use gluten free oats they will be gluten free too. Here’s the finished product:

And here is the mess I found later on…

Superhealthy Oaty Bars
Yields 24
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Prep Time
10 min
Cook Time
40 min
Prep Time
10 min
Cook Time
40 min
85 calories
16 g
0 g
1 g
3 g
0 g
36 g
1 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
36g
Yields
24
Amount Per Serving
Calories 85
Calories from Fat 10
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 16g
5%
Dietary Fiber 2g
9%
Sugars 4g
Protein 3g
Vitamin A
0%
Vitamin C
2%
Calcium
1%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 400g oats
  2. 2 handfuls dates chopped very finely in a food processor with enough water to make into a paste
  3. 2 large or 3 medium mashed bananas
  4. 1 cup sultanas
  5. Cinnamon
Instructions
  1. Mix it all together, put into a greased and lined tray and bake at Gas Mark 5 for about 35-40 mins.
  2. Slice it up whilst it is warm and leave to cool (if it lasts that long!).
beta
calories
85
fat
1g
protein
3g
carbs
16g
more
Dietitian UK https://www.dietitianuk.co.uk/
Enjoy 🙂

 

 

 

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