Honey Almond Popcorn Balls

These delicious treats taste just like a bag of toffee/caramel popcorn: sweet and crunchy. I consider them to be a lighter and healthier version to the bags of store-bought toffee popcorn, which is usually sweetened with corn syrup and cooked in butter/oil. These balls are also the perfect snack-size and there's no need to worry about polishing off an entire bag of popcorn!

I adapted this recipe from the Thrive Market website. As mentioned in the original post, these  treats are perfect for Halloween!

Simple air popped popcorn is a great snack by itself - sprinkled with a little cinnamon or nutritional yeast. A 50g / 1/4cup serving yields about 5 cups of popped popcorn. I simply heat the kernels in a pan, with the lid on, over a medium heat, shaking the pan occasionally throughout popping so nothing burns.

Honey Almond Popcorn Balls
Makes 12

Ingredients:
- 50g / 1.8oz popcorn, unpopped
- 28g / 1oz almonds, chopped
- 64g / 4tbsp almond butter
- 80g / 4tbsp agave nectar OR honey
- 1tsp vanilla extract
- 1/2tsp cinnamon

Method:

• In a saucepan with a lid, pop the popcorn, shaking occasionally so the kernels don't burn.
• In a large bowl, combine the popcorn and chopped almonds.
• In a small saucepan, stir the agave nectar OR honey and almond butter together and let it bubble for a minute.
• Remove from the heat and stir in the vanilla and cinnamon.
• Pour the sweet nutty mixture over the popcorn mixture and mix thoroughly.
• Whilst the mixture is still warm, spray hands with a nonstick spray and form popcorn into balls, squeezing gently to compact all the ingredients together. 
• Store in an air tight container for up to a week. ENJOY!

Nutritional Information:

Sweet Potato Brownies

We all know sweet potatoes taste great and are really nutritious. Antioxidants and anti-inflammatory properties are just a couple of health benefits.

We also all know that brownies are delicious but traditional ones are full of sugar! That's why I prefer to make versions using natural sugars from fruits and vegetables - like these sweet potato brownies!

The potato skins aren't needed in this recipe but the skins can be enjoyed as a healthy snack. In fact, after reading an article on the internet about sweet potato skins, I learnt that the skins have more fibre than a serving of oatmeal and beta carotene found in baked skins is an antioxidant that is converted into vitamin A in the body, which in turn improves our eye sight and strengthens the immune system.

It is recommended to include some fat in a sweet potato-containing meal if the full beta-carotene benefits of this root vegetable want to be enjoyed. 3-5 grams of fat per meal significantly increases a person's uptake of beta-carotene from sweet potatoes.

I originally saw this recipe for Sweet Potato Brownies on the Deliciously Ella blog. The ingredients are similar but as sweet potatoes contain a lot of natural sugar, along with the dates, I only added 1tbsp of honey. The recipe below still contains 12.6g sugar.

Sweet Potato Brownies
Makes 8

Ingredients:
- 450g / 16oz sweet potato
- 80g / 3oz dates, pitted, soaked and drained
- 20g / 1tbsp honey
- 5ml / 1tsp vanilla extract
- 80g / 3oz oat flour
- 28g / 1oz almonds, ground
- 20g / 4tbsp cocoa powder, natural unsweetened

Method:

• Bake the sweet potato in the skins, either in the oven or microwave and then scoop out the flesh. Set the skins aside (use in another recipe or eat as a snack).
• Blend the flesh in a food processor along with the dates, honey and vanilla. 
• In a bowl combine the oat flour, almonds and cocoa powder.
• Add the sweet potato date mixture and stir to combine.
• Spoon mixture into a 9x9 baking tray or loaf pan.
• Bake for 20 minutes at 175C / 350F.
• Cool on a wire rack and cut into 8 slices. ENJOY!

Nutritional Information:

Granola

Everyone loves granola. It's sweet and crunchy, can be eaten for breakfast with milk, added on top of yogurt, banana ice cream, salads, or simply eaten dry as a tasty snack. The only downside is the calorie content! I could quite happily eat bowls of granola but the extensive amounts of fats and sugars in just a small serving (1/2 cup size) is very surprising. What's more, a standard serving size always seems so small and then my will power is tested (I have none!) when I have to stop myself from having seconds. Store bought granola is also ridiculously expensive!

The upside to granola is that it does contain whole, natural and healthy ingredients - a much better alternative to some of the popular processed breakfast cereals and snacks. There's fiber from the oats, plus the nuts and seeds all contain healthy fats. Obviously, granola is healthy in moderation!

In order to get the sweet crispy crunch, it's essential to use fat (in the form of oil) and a liquid sweetener (like honey or maple syrup). Hence the high calorie content! The oil provides moisture, which explains why fat-free granola is all dry and dusty, that coats the sugar-coated nuts, oats and seeds. The end result is a crisp coating that has a sense of moistness.

It's fun to try different combinations of ingredients, adding a variety of nuts, seeds and dried fruits. Just try not to eat the entire batch in one go!

Granola
Makes 8 (60g serving)

Ingredients:
- 120g / 6tbsp honey
- 60 ml / 4tbsp coconut oil
- 2tsp vanilla extract
- 240g / 8.5oz oats
- 28g / 1oz almonds, chopped
- 30g / 1oz walnuts, chopped
- 15g / 2tbsp pumpkin seeds
- 15g / 2tbsp sunflower Seeds
- 40g / 1.4oz cranberries, dried

Method:

• In a bowl, whisk together the honey, coconut oil and vanilla.
• In a separate bowl, stir all the remaining ingredients together.
• Pour the honey oil liquid over the dry ingredients and gently fold until the oats, nuts and fruit are thoroughly coated.
• Spread the mixture on a baking tray (9x13inch), lined with parchment paper, and press down to gently compact the mixture.
• Bake in the oven at 175C / 350F for 20 minutes, until golden brown.
• Allow the granola to completely cool, so it becomes crisp, before transferring into a air-tight container. ENJOY!

Nutritional Information:

Mushroom Pumpkin Tart

Another seasonal vegetarian dish using the almond flax pie base is this mushroom pumpkin tart.
The first tart posted previously is the Butternut Squash Tart with Hazelnuts Tart

Mushrooms, leek, quinoa, and pumpkin combined with a little soy sauce give the tart plenty of flavour.

Mushroom Pumpkin Tart
Makes 4

Ingredients:
- 45g / 1.5oz quinoa
- 13g / 2tbsp flaxseed meal
- 120ml / 4floz water
- 56g / 2oz almonds
- 40g / 1.4oz oats
- 60g / 2oz flour
- 140g / 5oz leek, chopped half moons
- 140g / 5oz mushrooms, sliced
- 2 cloves garlic
- 22ml / 1.5tbsp soy sauce, light
- 120g / 4oz pumpkin puree
- 1/2tbsp sage, dried OR 2tbsp fresh
- ground black pepper
- 16g / 2tbsp nutritional yeast

Method:

• First cook the quinoa and then allow to cool.
• Combine flaxseed with water.
• Grind almonds in a food processor along with oats and flour. 
• Add the flax mixture and pulse until into a dough. 
• Press the dough into a tart pan lined with parchment.
• Bake in the oven at 190C / 375F for 10-12 minutes. 
• Cool on a wire rack.
• Combine leek, mushrooms, garlic in a large pan over medium heat. 
• Cook, stirring frequently, until browned and softened, about 5-10 minutes.
• Add the soy sauce, stir, then transfer to a medium bowl. 
• Stir in the cooked quinoa, pumpkin purée, sage, ground black pepper and nutritional yeast.
• Spoon into the tart crust and bake the pie at 190C / 375F for about 45 minutes, until browned and set.
• Cool for 10 minutes before serving with green vegetables. ENJOY!

Nutritional Information:

Butternut Squash Tart with Hazelnuts

This hearty vegetarian tart has some great textures and flavours: Sweet butternut squash, crunchy hazelnuts, and cheesy nutritional yeast all served on top of a fibrous, nutty pie base.

I like the combination of hazelnuts and butternut squash but I guess cashews or walnuts could also be used as an alternative. Dry roasted hazelnuts can be bought in bulk which saves time, but it's also relatively easy to do at home simply by toasting the hazelnuts in the oven for about 10 minutes at 190C / 375F. Remove shells by rubbing nuts between palms.

Once cooled, individual slices can be wrapped in cling film and frozen for future meals. I've also doubled the ingredients for this dish and made the tart in a 9inch pie dish with a deeper base, and then cut into 8.

Butternut Squash Tart with Hazelnuts
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 13g / 2tbsp flaxseed meal
- 120ml / 4floz water
- 56g / 2oz almonds
- 40g / 1.4oz oats
- 60g / 2oz flour
- 450g / 16oz / 1 small butternut squash, cubed
- 85g / 3oz onion, chopped
- 30g / 1oz hazelnuts, roasted and chopped
- 1 egg, beaten
- 16g / 2tbsp nutritional yeast
- ground black pepper

Method:
Combine flaxseed with water.
Grind almonds in a food processor along with oats and flour. Add the flax mixture and pulse until into a dough. Press the dough into a pie/tart pan lined with parchment.

Bake in the oven at 190C / 375F for 10-12 minutes. Cool on a wire rack.

Lightly spray the butternut squash cubes with cooking spray and ground a little black pepper (if desired) and then roast in the oven at 200C / 400F for 30 minutes, until tender and golden brown.

Meanwhile, cook the onions in a pan sprayed with cooking spray. Add 1tbsp water to the pan and cook for 5-7 minutes until onions are browned.

Transfer onions and roasted squash to a large bowl and add hazelnuts, egg, and nutritional yeast. Gently stir to combine, grinding a little black pepper.

Spoon mixture into pie base and pat down gently. Bake in the oven at 200C / 400F for 30-40 minutes, until the filling is hot.

Allow to cool for 10 minutes before slicing into quarters. Serve with green vegetables. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Almond Apricot Balls

These Almond apricot light bites are packed with natural fruit sugars for energy and nuts for protein. Coconut oil helps regulate metabolism and hemp seeds provide healthy fatty acids like omega-3. They are quick and easy to make (no cooking involved) and provide an energy boost when needed.

If chocolate is required, these Almond Cocoa Balls are just the ticket!

Almond Apricot Balls

Makes 6

Click HERE for a printable recipe card.

Ingredients:

- 56g / 2oz almonds

- 56g / 2oz apricots, dried

- 20g / 2tbsp hemp seeds, shelled

- 21ml / 1.5tbsp coconut oil

- 1tsp vanilla extract

Method:

Grind almonds in a food processor. Set aside.

Process the dried apricots into a paste.

Add the ground almonds, hemp seeds, coconut oil and vanilla extract to the food processor. Pulse to combine.

Divide mixture into 6 and roll into balls.
Freeze the balls for 15 minutes and then store in the fridge in an airtight container. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Almond Flax Crackers

This is a great alternative to bread and store-bought crackers as it's more nutrient dense. The crackers are full of flavour - from the garlic, onion and miso - flour-free, low sodium, and low sugar. There's plenty of fibre, protein and healthy fats - from the almonds and flaxseed - in each serving.

Each serving, about 28g / 1oz may not seem like a lot, unlike a bag of crisps or several crackers, but it's a filling snack that can be dipped into hummus or crumbled onto a salad. It goes great with hummus, like my recent beetroot hummus.

Almond Flax Crackers
Makes 6
Click HERE for a printable recipe card.

Ingredients:
- 40g / 1.4oz onion
- 70g / 2.5oz almonds
- 70g / 2.5oz flaxseed meal
- 30ml / 2tbsp water
- 36g / 2tbsp miso paste (I used miso and easy)
- 1/2tsp garlic powder
- 1tsp cumin, ground
- ground black pepper

Method:
Slice onion very thinly and set aside.

In a food processor, grind the almonds into a fine powder.

Add the remaining ingredients, including the onion, and blend into a smooth paste.

Spread the mixture over a baking sheet, lined with parchment paper. Put another sheet on top and use a rolling pin to apply even pressure to the surface. The dough should be approx. 1cm thick.

Bake in the oven at 175C / 350F for 16-18 minutes until the middle is no longer soft. Cool on a wire rack and then break into pieces. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Chocolate Almond Spread

Whilst Nutella, the original hazelnut chocolate spread contains no artificial colours or preservatives and has over 50 nuts per 13oz jar. The first ingredient listed (and largest amount) is sugar! A two tablespoon serving has 200 calories, 12g fat and 21g sugar. Full nutritional information is here.

After the success of these quick and easy Cinnamon Quinoa Bars, I didn't want to keep spreading Nutella on them every day! Therefore I thought I'd make my own version. The recipe below uses almonds but hazelnuts can also be used. If the hazelnuts are not already roasted, they can be toasted in the oven and their shells removed easily by rubbing them between your palms.

The chocolate spread has less calories and sugar than Nutella and the same amount of fat, but my recipe gives 45g per serving instead of Nutella's 37g.

Chocolate Almond Spread
Makes 6 (45g) servings
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz almonds
- 40g / 2tbsp honey
- 6g / 1/2tbsp brown sugar
- 10g / 2tbsp cocoa powder, natural unsweetened
- 60ml / 4tbsp almond milk, unsweetened
- 30ml / 2tbsp water
- 5ml / 1tsp vanilla extract.

Method:
Toast the almonds in the oven for about 10 minutes at 190C / 375F.

In a food processor, pulse the nuts into a powder.

Then add all the remaining ingredients and mix until a paste forms.

Feel free to add a bit more milk or water if the mixture is too thick. Keep processing until smooth!

Spoon into an air tight container and store in the fridge.
Spread on toast, tortillas, sliced bananas / apples, or use as a healthy alternative to Nutella. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Almond Tomato Pasta

This is another quick and easy pasta recipe. The sauce can be made whilst the pasta is cooking - i.e. less than 10 minutes. A handful of fresh basil can be used instead of dried, and olive oil can be used instead of nonfat Greek yogurt to make the recipe more like a pesto pasta dish. However, the oil will add more calories and fat to the nutritional content.

Almond Tomato Pasta

Makes 2

Click HERE for a printable recipe card.

Ingredients:

- 112g / 4oz pasta

- 28g / 1oz almonds

- 1 clove garlic, chopped

- 140g / 5oz / 1 medium tomato, chopped

- 112g / 4oz nonfat Greek yogurt

- 1tsp basil, dried

- 1/2tsp red pepper flakes

- 1tsp vinegar

Method:

Boil the pasta in a pan of water.

Meanwhile, using a food processor grind the almonds.

Add the garlic, tomato, yogurt, basil, red pepper flakes and vinegar and blend to combine all ingredients.

Drain the pasta and heat the sauce in the pan to warm through. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: