DATE AND CHICKPEA BROWNIE BITES

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By Michelle Zietsman

Serves: Makes 14 date balls

Ingredients:

For the date balls

  • 1 cup dried dates, soaked in boiling water for 20 minutes and then drained
  • 1/2 cup rolled oats
  • 1 cup tinned chickpeas, rinsed well and drained
  • pinch of salt
  • 1 tablespoon shredded coconut
  • 1/2 cup cocoa powder

For the chocolate coating

  • 80 g dark chocolate slab
  • 1 teaspoon coconut oil


Method:

  1. Blend the oats in the food processor until it becomes oat flour.
  2. Add the dates and chickpeas and blend until smooth. Gradually add some water if the mixture is very stiff.
  3. Add the salt, coconut flakes and cocoa powder and blend until smooth.
  4. Roll into balls and let it set in the fridge.
  5. Melt the chocolate in the microwave and then add the coconut oil and combine.
  6. Coat your date balls with the melted chocolate by dipping it into the chocolate, covering it and removing it with a spoon.
  7. Place on a cutting board or large oven dish with wax paper.
  8. Let it set in the fridge and keep it stored in the fridge.

Top tip:

Sweet treats can definitely be part of a healthy diet and can be consumed on occasion and in moderation!

We love it!

Legumes, like chickpeas, are some of the most versatile, nutrient-dense and affordable foods to add to your meals and even treats!

This recipe is vegan friendly if vegan chocolate is used!

Dietitians say:

Legumes are concentrated sources of fibre and provide us with protein, iron and zinc without the saturated fat and cholesterol.

Nutrient analysis per serving

Energy: 465kJ | CHO: 15g (of which sugar 10.1g) | Prot: 2.9g | Fat:  3.5g (of which sat fat 1.9g) | Fibre: 3.2g | Sodium: 2mg

Zucchini, oatmeal & chickpea fritters with grilled chicken, tomato, feta & mint salsa

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We have a brand new NutritionConfidence recipe, created by chef, Vanessa Marx!

The oat bran and chickpea flour used in the fritters provide a good source of healthy soluble fibre, which lowers the glycaemic index of this dish and aids in blood sugar control. Adding zucchinis not only ups the fibre content even further, but is also an easy way to get in a portion of veggies.

Instead of using store-bought marinades, which are often high in salt, sugar and preservatives, Vanessa has packed in some punchy flavours by using paprika, lemon and thyme to season the chicken.

INGREDIENTS (Serves 4)

For the Fritters:

1/2 cup ground oats or oat bran

1/2 cup chickpea flour

1 tsp baking powder

1/2 cup low fat milk

2 free-range eggs

3 medium zucchini, grated

10 ml chopped fresh parsley

a pinch of salt & pepper to season

10 ml canola oil

  • In a bowl, mix together the ground oats and chickpea flour, with the baking powder and seasoning.
  • Make a well in the centre, and add the two eggs and milk.
  • Mix the wet and dry ingredients into a batter, and then add the grated zucchini and mix well.
  • Heat a non-stick pan on a medium heat, and drizzle with half a teaspoon of the canola oil.
  • Spoon a tablespoon at a time into the pan to make the individual fritters.
  • Let the fritter form a crust on the underneath side and become golden brown and set a little, before flipping them over with a spatula.
  • Let the fritters cook through and have colour on both sides, then remove from the pan and set aside.
  • Cook the fritters in 2 batches, so you don’t over crowd the pan.
  • Set them aside on a platter or plate.

Makes 12 fritters

For the Chicken:

4 free-range chicken breasts

1/2 tsp smoked paprika

zest & juice of 1 lemon

5 ml chopped fresh thyme

salt and pepper to season

10 ml canola oil

  • Cut the chicken breast into strips and season with the paprika, lemon, thyme, salt & pepper
  • Put a frying pan on a high heat and add the canola oil.
  • When the pan is hot, add the chicken breasts and cook for around 2 minutes on each side, until browned, and cooked through.
  • Remove the chicken strips from the pan heat and set aside until you are ready to serve.

For the Salsa:

2 large tomatoes

30 g spring onion

1 TBL chopped fresh mint

100 g feta, cut into cubes

1 TBL lemon juice

1 TBL olive oil

salt & pepper

  • Roughly chop the tomatoes into dice, and slice the spring onion
  • Mix together the chopped tomatoes, mint, spring onion and feta and drizzle with lemon juice and olive oil. Season to taste and mix well.

To assemble:

  • Place the fritters onto individual plates or a platter to serve.
  • Top the fritters with the grilled chicken
  • Pile the salsa over the top of the chicken and garnish with fresh coriander leaves

 

Nutrition information: Per serving (recipe serves 4)

Chicken*: Energy: 160 kCal/ 675 kJ, Fat: 3.6 g, Carbohydrates: 0.27 g, Fibre: 0.33 g, Protein: 31.4 g, Sodium: 95 mg

*130 g raw portion per chicken breast

Fritter: Energy: 43 kCal/ 178 kJ, Fat: 2.1 g, Carbohydrates: 2.9 g, Fibre: 1 g, Protein: 2.5 g, Sodium: 210 mg

Salsa*: Energy: 107 kCal/ 448 kJ, Fat: 6 g, Carbohydrates: 4.9 g, Protein: 6.2 g,  Sodium: 181 mg

*Using reduced fat feta