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:

Butternut Squash Hummus

Further to my Butternut Squash Risotto dish posted earlier this month, this is another recipe that uses roasted, then blended squash. Why not make the two recipes together whilst the oven is hot and the food processor has squash mixture in it?

As an autumnal version to my classic hummus, which also contains chickpeas, tahini and lemon juice, this has the added tastiness of butternut squash.

I have been on a roll with butternut squash, sneaking it into all kinds of things. My favourite recipes so far include this hummus, the risotto, muffins and soup.

Butternut Squash Hummus
Makes 8 (80g serving)

Ingredients:
- 420g / 15oz butternut squash, skin on, deseeded and roughly chopped
- 1tsp ground black pepper
- 1tsp onion powder
- 1/4tsp garlic powder
- 1tsp cumin
- 1tsp coriander
- 420g / 15oz / 1 can chickpeas, drained with liquid reserved
- 30ml / 2tbsp lemon juice
- 30g / 2tbsp tahini
- 120ml / 4floz aquafaba (chickpea liquid)

Method:

• In a bowl, coat the squash with black pepper, onion powder, garlic powder, cumin and coriander.
• Roast squash in the oven at 210C / 410F for 30 minutes, until soft.
• Put all ingredients into a food processor and blend until creamy.
• Serve with chopped veg or spread on rice cakes. Enjoy!

Nutritional Information:

Pizza Hummus

Traditional flavours of a margarita pizza: tomatoes, cheese (in the form of nutritional yeast) and herbs all mixed with chickpeas to make this pizza hummus. I didn't add any oil in this hummus version, instead using aquafaba (the liquid from the chickpeas). After it's been refrigerated for a few hours it is quite thick - perfect for spreading on rice cakes or toast - but it can be watered down further by adding a little more lemon juice or water during the blending process.

Pizza Hummus
Makes 6 (65g per serving)

Ingredients:
- 420g / 15oz / 1 can chickpeas (drained but reserve 1/4cup liquid)
- 60ml / 4tbsp chickpea liquid
- 1tsp oregano, dried
- 1tsp basil, dried
- 1/4tsp onion powder
- 1/4tsp garlic powder
- 15ml / 1tbsp lemon juice
- 33g / 2tbsp tomato paste
- 8g / 1tbsp nutritional yeast

Method:

• In a food processor, blend all ingredients together.
• Spoon into a container and refrigerate. 
• Serve with chopped veg, baked corn tortillas, and/or rice cakes. ENJOY!

Nutritional Information:

Tofu Cherry Yogurt

It's clearly cherry season as I have several bags and have been trying to get creative with what I can do with them all. Previous recipes from this blog featuring cherries include:
Cherry and Rice Walnut Salad
Infused Spirits - Vodka
Cottage Cheese Cheesecakes - Lemon & Cherry

As the weather has been hot, I've really enjoyed eating the cherry and rice walnut salad. It also tastes great with Royal Black Quinoa instead of rice - extra nutty and crunchy! This year, in addition to baking cherries with quinoa, and making muffins, I blended them with soft tofu to make a delicious yogurt.

After eating Greek yogurt, I found on several occasions that I tend to break out in spots around my chin. Therefore, I have been trying non-dairy alternatives such as uncultured unsweetened coconut milk, as well as almond yogurt. This recipe below uses soft tofu and fresh cherries for a sweet and creamy yogurt version that still has protein - just like regular yogurt! It's also gluten free, low fat and low sodium - just tofu and fruit blended together. Although cherries are sweet, traditional yogurts with fruit are usually very high in sugar content, anywhere between 12-20g. A serving of tofu yogurt only has 6g.

I like to stir some of the yogurt into cereal (oats, grape nuts, shredded wheat), or add a few spoonfuls to a smoothie.

Tofu Cherry Yogurt
Makes 8 (70g per serving)

Ingredients:
- 225g / 8oz cherries
- 170g / 6oz tofu, soft
- 60g / 2oz pineapple chunks

Method:

• Pit and chop the cherries.
• Purée all ingredients together in a food processor until smooth.
• Pour into an airtight container and refrigerate. 
• Stir before serving. ENJOY!

Nutritional Information:

Tapenade

This olive dip is a nice alternative to hummus or any of my previous bean dips. Traditional tapenade can include an anchovy but I didn't bother. I did add some red pepper flakes though.

Tapenade
Makes 6 (50g serving)

Ingredients:
- 225g / 8oz olives, pitted and drained
- 15ml / 1tbsp olive oil
- 2tbsp capers, drained
- 1tsp mixed herbs, dried
- 30ml / 2tbsp lemon juice
- 1/4tsp garlic powder
- 1/4tsp red pepper flakes optional
- 1tbsp water (optional)

Method:
In a food processor, blend together all the ingredients until smoothly combined.
Pour into a container and store in the fridge.
Serve on rice cakes or with chopped vegetables. ENJOY!

 

Nutritional Information:

Miso Hummus

A different take on traditional hummus. Instead of adding oil, I used miso paste, which dramatically reduces the fat content but still retains a unique flavour. It's really quick and easy to make. Simply combine chickpeas, miso and lemon juice.

I enjoy making miso soup as well as adding miso to rice dishes (see recipes below). It's a great seasoning, traditionally used in Japanese cooking, and produced by fermenting soybeans. The 'Miso and Easy' variety I buy is in bottle form, instead of tubs containing thicker pastes. Miso paste easily be thinned by adding warm water.

Miso Soup
Miso Green Tea and Ginger Tofu Soup
Miso Black Bean Rice Mix

Miso Hummus

Makes 5 (60g serving)

Ingredients:

- 450g / 16oz / 1 can chickpeas, drained, except 1tbsp / 15ml liquid

- 24g / 4tsp miso paste

- 3tbsp / 45ml lemon juice

- 1/4tsp garlic powder (optional)

- ground black pepper (optional)

Method:

In a food processor, blend together the chickpeas, bean juice, miso paste, lemon juice and garlic powder (if desired) until smoothly combined. 

Pour into a container and grind black pepper on top.

Serve on rice cakes or with chopped vegetables. ENJOY!

Nutritional Information:

White Bean Dip

Butter beans are so creamy and delicious when whipped into a smooth dip.

As well as a dip for vegetables and crackers, spread this dip thickly on bread as a substitute for butter. It’s lighter, cholesterol-free and has a more complex flavour. It can also be mixed into quinoa or spooned on top of a baked potato.

White Bean Dip

Makes 5 (60g serving)

Ingredients:

- 400g / 14.5oz / 1 can butter beans, drained (except 1tbsp)
- 30ml / 2tbsp lemon juice
- 15ml / 1tbsp bean juice
- 15ml / 1tbsp olive oil
- 1 clove garlic, chopped
- 1/2tsp rosemary, dried

- 1/2tsp oregano, dried

Method:

Combine all ingredients in a food processor and blend until smooth.

Serve with chopped veg, spread on rice cakes, ENJOY!

Nutritional Information:

Beetroot Hummus

I'm becoming quite adventurous when it comes to the different variety of beans I can use to blend into hummus. Not to mention the added ingredient of beetroot for this recipe below. It's just like traditional hummus but the beetroot gives an alternative taste, not to mention the crazy colour too - all 100% natural even though it looks worryingly artificial!

I think I will do a summary post of all the different kinds of hummus I've made. First I want to make a white bean (butter bean) dip and then the hummus collection will be complete - at least for the time being!

Beetroot Hummus
Makes 6 (60g serving)

Ingredients:
- 56g / 2oz beetroot, drained if canned
- 440g / 15.5oz / 1 can chickpeas, drained (except 1tbsp)
- 1 clove garlic, chopped
- 15ml / 1tbsp bean juice
- 15ml / 1tbsp oil
- 45ml / 3tbsp lemon juice
- pinch cayenne pepper (optional)

Method:
Combine all ingredients in a food processor and blend until smooth.

Serve with chopped vegetables or spread on rice cakes or crackers. ENJOY!

Nutritional Information:

Banana Oat Jam Cookies

These cookies are so simple, healthy, wholesome and quick to make. They take less than 15 minutes to bake too so are great to whip up for a mid-afternoon snack or make in the evening ready for an on-the-go breakfast the following morning.

I adapted the recipe from the Oh She Glows blog, with the original recipe here. I used one banana and some applesauce instead of two ripe bananas (as I only had one left in the pantry). I also didn't have any pre-blended oat flour so I just added whole oats to the mixing bowl. I used sugar-free jam but if using regular jam, the sugars per cookie will be a little higher. I also used unsweetened apple sauce as one ripe banana has plenty of natural sweetness for these cookies.

Banana Oat Jam Cookies
Makes 8
Click HERE for a printable recipe card.

Ingredients:
- 1 banana, ripe
- 56g / 2oz applesauce, unsweetened
- 80g / 3oz oats
- 20g / 3tbsp flaxseed meal
- 1tsp cinnamon
- 34g / 2tbsp jam, sugar-free

Method:
In a mixing bowl, mash the banana and stir in the applesauce.

Add the oats, flaxseed and cinnamon.

Mix to form cookie dough. Spoon out 8 cookies on a baking tray and then make a small indentation/thumbprint in the center of each cookie. Add a little jam into the small hole.

Bake in the oven at 175C / 350F for 11-13 minutes, until the cookies are slightly firm and golden brown on the outside. They should be soft and doughy in the middle. Cool on a wire rack. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Spinach and Artichoke Dip

I love snacking and I love dips. This easy to make dip uses a couple of canned ingredients mixed with some nonfat Greek yogurt. Traditional spinach and artichoke dips can be served hot but contain a lot of mayonnaise, cheese and sour cream. I prefer to eat dips cold, watching the dairy and fat content of a dish. By using nonfat Greek yogurt, this dip has 0g fat and only 56 calories.

Fresh artichokes are a spring classic but artichoke hearts can be eaten all year long if frozen, canned or jarred in water, or marinated in olive oil and spices. The artichoke hearts have a natural buttery texture and earthy flavour. In Italy, artichoke hearts are the usual vegetable for the 'spring' section of a 'Four Seasons' pizza (with olives for summer, mushrooms for autumn, and prosciutto for winter).

Spinach and Artichoke Dip
Makes 6 (90g / 3oz serving)

Ingredients:
- 390g /  14oz / 1 can spinach (no salt added), drained
- 400g /  14.5oz / 1 can artichoke hearts,
- 225g / 8 oz nonfat Greek yogurt
- 15ml / 1tbsp lemon juice
- ground black pepper

Method:
First drain the spinach and artichoke hearts, using hands if necessary to squeeze out all the excess liquid.

In a mixing bowl, combine all ingredients (spinach, artichoke, yogurt, lemon juice, black pepper). Spoon into a container and refrigerate.
Serve with baked corn tortillas and chopped vegetables. ENJOY!

Nutritional Information:

Thai Green Pumpkin Dip

The seasons are changing and pumpkin recipes are becoming popular. The Thai green sauce is made with jalapenos, traditional in Thai cooking to make curries and give dishes spice and 'hotness', together with poblano peppers and green tomatoes.

The dip is low calorie and can be eaten with freshly cut vegetables and baked corn chips. The mixture of hotness and creaminess is a great combination, due to the spicy Thai green sauce and the nonfat Greek yogurt. With only three ingredients, it's quick and easy to make.

There are no beans in this dip, unlike the other dips I've previously made.

Thai Green Pumpkin Dip
Makes 8, 84g/3oz servings

Ingredients:
- 280g/ 10oz pumpkin puree
- 96g / 6tbsp thai green sauce
- 225g / 8oz nonfat Greek yogurt

Method:
In a bowl, mix together all ingredients and spoon into a container.
Serve with corn chips and chopped vegetables. ENJOY!

Nutritional Information:

Lemon Yogurt Dressing

This is the dressing used in my Tuna, Chickpea and Broccoli Salad. I doubled the quantity to make four servings. It's creamy and tangy and has considerably fewer calories than traditional ranch dressings made with milk, sour cream or mayonnaise.

Lemon Yogurt Dressing

Makes 180ml (4 x 45ml / 3tbsp per serving)

Ingredients: 

- 45ml / 3tbsp lemon juice

- 15ml / 1tbsp vinegar (white wine, sherry, apple cider)

- 10g / 2tsp mustard

- 30ml / 2tbsp olive oil

- 112g / 4oz Greek yogurt, nonfat plain

Method:

In a bowl or salad dressing mixer, combine the lemon juice, vinegar and mustard. Whisk in the olive oil and yogurt. Serve over salad or refrigerate. ENJOY!

Nutritional Information:

Avocado Hummus

First time using cannellini beans, also known as white kidney beans. I have a red kidney bean hummus recipe I want to make, but after discovering an avocado in the fridge, which needed eating, I decided to make this avocado hummus. It's a nice alternative to my other varieties of hummus / dips (including guacamole).

I didn't add any olive oil to this version of hummus as the avocado gives the dip a smooth and creamy taste. The avocado contains healthy fats, so there's no need to add more fat with oil. Cannellini beans are high in protein and fibre and low in fat. They are popular in Tuscan and other Italian cuisine. When combined with the avocado, this is a great macronutrient dip!

Avocado Hummus
Makes 5 (66g per serving)

Ingredients:
- 60g / 2oz avocado
- 425g / 15oz / 1 can cannellini beans (white kidney beans)
- 15ml / 1tbsp bean juice
- 60ml / 4tbsp lime juice AND/OR lemon juice
- 5g / 1/4cup cilantro, fresh

Method:
Drain the can of cannellini beans, retaining 1 tablespoon of juice.
Add all ingredients to a food processor and blend together.

Spoon into a container for storage.
Serve with chopped vegetables or baked corn tortillas. ENJOY!

Nutritional Information:

Chocolate Chickpea Dough Ball Cookies

It's hard to imagine a cookie recipe that doesn't use any butter, flour or refined sugar. However, I adapted this chocolate chickpea cookie recipe that originally required peanut butter. I don't eat peanut butter and have no problems substituting it for cashew butter which I find tends to be just as creamy and nutty! The original version is here.

I first tried this recipe with almond butter, and mentioned it in my Nuts about Almonds blog post. They tasted great, a bit like eating chocolate hummus, but making almond butter takes its toll on my food processor. I find cashews are a little less resistant when turning them into a paste!

If I go on an early morning run, I eat one dough ball cookie with my morning cup of tea. I don't need a full bowl of porridge but find it hard to run on an empty stomach. Therefore, these cookies are perfect - just the right amount of nutrition to set me up - and their soft doughy texture make them ideal to eat first thing, just after waking up.

Obviously they are not the same as regular chocolate chip cookies, like Chips Ahoy, but that's a good thing! These cookies only have a few ingredients, unlike Chips Ahoy which have the following:

UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), SEMISWEET CHOCOLATE CHIPS (SUGAR, CHOCOLATE, COCOA BUTTER, DEXTROSE, SOY LECITHIN), SUGAR, SOYBEAN OIL, PARTIALLY HYDROGENATED COTTONSEED OIL, HIGH FRUCTOSE CORN SYRUP, LEAVENING (BAKING SODA, AMMONIUM PHOSPHATE), SALT, WHEY (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, CARAMEL COLOR. CONTAINS: WHEAT, SOY, MILK

Likewise, Pillsbury Chocolate Chip Cookies (Refrigerated Dough), also contains a vast mix of ingredients. My chickpea version has more fiber and protein, and less sugars and fat than the branded options above.

Chocolate Chickpea Dough Ball Cookies

Makes 12 cookies

Click HERE for a printable recipe card.

Ingredients:

- 420g / 15oz / 1 can drained chickpeas, rinsed and patted dry with paper towel
- 56g / 2oz cashews, blended into butter/paste
- 40g / 2tbsp honey
- 1tsp vanilla extract (optional)
- 1tsp baking powder
- 56g / 2oz dark chocolate, chopped OR chocolate chips

Method:
In a food processor, blend together the chickpeas, cashew butter, honey, vanilla extract and baking powder to get a smooth mixture.

Stir in the chopped dark chocolate or chocolate chips. The mixture should be thick and sticky.
With wet hands, form 12 small balls and place on a baking tray, lined with parchment or sprayed with cooking spray.

Bake at 175C / 350F for 10-13 minutes. They will still be soft when they come out of the oven.
The dough balls will not set like regular cookies. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: