Sunday, 17 April 2016

Fruit & Seed Bites


I've been trying to find new ways of getting plant based protein into the kids, particularly my daughter who struggles with meat and point blank refuses fish. (Let's face it, fish refluxed back up afterwards is not pleasant....!) I have made coconut protein bites in the past but they contain egg, which doesn't suit everyone - and are quite sugar heavy.

So these came about after baking with seeds, dried fruit etc in the style of "Deliciously Ella" but using ingredients I had in the cupboard. I've made these a variety of ways, listed below.


Prune, Seed and Cashew Bites

120g prunes - make sure they are juicy ones, not too dry
1 tbsp chia seeds - these help bind the mixture as they swell in water
120g cashew nuts
handful of seeds - I used pumpkin and sunflower
1 tbsp nut butter or tahini (I used cashew butter, if you can have soya but not nuts try Wowbutter)
2 tsp honey

Whizz the seeds and nuts in a food processor until crushed. Add all the other ingredients and blend until the mixture becomes sticky, then form into balls and chill.

Date, Almond and Seed Bites

120g plump dates 
Handful of seeds - I used sunflower and pumpkin seeds
1 tbsp chia seeds
1 tbsp almond butter or tahini
120g ground almonds
2 tsp honey

Whizz the seeds and chia seeds together in the blender until crushed. Add the ground almonds and all other ingredients and blend until the mixture becomes sticky, then form into balls and chill.

Fig, Oat and Seed Bites

100g rolled oats - NB not porridge oats
120g plump dried figs with stalks removed
Handful of seeds - I used sunflower and pumpkin seeds
1 tbsp chia seeds 
1 tbsp tahini or similar butter

Whizz the oats, seeds and chia seeds in the blender until crushed but not quite a flour consistency. Add all other ingredients and blend until the mixture becomes sticky, then form into balls and chill.

Tip - You can pretty much add whatever you like to these, just ensure the mixture is sticky enough to combine. Macadamia nuts, almonds, pine nuts..... all possibly and can be combined with various "butters" and syrups. Just try and keep the ratios fairly constant. You could even roll them in icing sugar or cocoa for a special treat and can substitute some of the dry ingredients for protein powders if desired.

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