Tag Archives: glutenfree

Gluten-Free Chickpea Blondies

 

Gluten-free chickpea blondie with chocolate chips and walnuts

Flourless, gluten-free chickpea blondies are chewy and delicious.

I love to bake, and I love chickpeas (aka garbanzo beans), so coming up with a chickpea blondie recipe was a no-brainer for me. After a few tries on my part, my family gave this version of Gluten-Free Chickpea Blondies the thumbs up. My taste-testers and I think the blondies are delicious, and I’m happy that a chickpea blondie is a relatively healthy dessert!

In my opinion, blondies should be chewy, slightly gooey, and they should smack of brown sugar without being overly sweet.  We like our gluten-free blondies with chocolate (we prefer just about everything with chocolate!) and some crunch, so I added chocolate chips and chopped walnuts.

brown sugar, walnuts, eggs, chickpeas, chocolate chips, vanilla extract, oil, oatmeal

Gluten-Free Chickpea Brownies use just nine everyday pantry ingredients.

Better-for-You Blondies with Benefits

I didn’t set out to make these chickpeas gluten-free, it just happened that way. I have nothing against any kind of flour, but I know that some people must avoid flour and other foods with gluten.

Chickpeas take the place of most of the flour in Gluten-Free Chickpea Blondies, but you can’t use them whole! You must blend them first so that they are smooth and creamy enough to enhance the chewiness of baked goods and spread their goodness throughout the batter.

 

blended chickpeas in a food processor

Blended chickpeas contribute to the chewiness of baked goods.

Read: 26 Easy Recipes to Make with a Can of Chickpeas 

 

I prefer foods with lots of benefits, even desserts.  Why not get the biggest bang for your caloric buck from what you eat, even if it is a treat? One of these gluten-free chickpea blondies supplies many different nutrients, but these are stand-outs:


• 13% of your daily fiber for digestive health, and overall wellbeing


• 10% of your daily choline, necessary for every cell in your body and brain health


• 10% of daily vitamin E, which a powerful antioxidant that protects cells from damage


Chickpeas also provide phytonutrients, which are protective plant compounds. Eating plans that are rich in phytonutrients are associated with a lower risk for certain health conditions, including heart disease.

batter for gluten-free chickpea blondies with chocolate chips and walnuts

Stir the walnuts and chocolate chips in at the end.

Print Recipe

Gluten-Free Chickpea Blondies

Chickpeas make these flourless blondies moist and chewy!
Prep Time10 minutes
Cook Time22 minutes
Course: Dessert
Cuisine: American
Keyword: chickpeadessert, flourless, glutenfree, glutenfreeblondie, walnuts
Servings: 8
Calories: 280kcal

Ingredients

  • 1 15-ounce can chickpeas, drained and rinsed
  • 1/4 cup canola oil
  • 2 large eggs
  • 2/3 cup dark brown sugar
  • 1 1/2 teaspoons pure vanilla extract
  • 1/2 cup plain gluten-free oats, uncooked
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/4 cup chopped walnuts
  • 1/3 cup gluten-free semi-sweet or dark chocolate chips

Instructions

  • Preheat oven to 350˚F. Coat an 8-inch square baking pan with cooking spray.
  • Place drained chickpeas and oil in large food processor. Process until smooth, about 45 seconds to 1 minute. Add the eggs, brown sugar, and vanilla and process for another 45 seconds.
  • Add the oats, baking powder, and salt and blend for another minute or so. (The oatmeal won't completely break down, and that's OK.)
  • Stir the walnuts and chocolate chips into the batter and pour into the pan.
  • Bake for 18 to 20 minutes or until a toothpick inserted in the middle comes out clean. Cool in the pan on a wire rack for 15 minutes before cutting.

Notes

Per serving: 280 calories, 15 grams fat (2 grams saturated fat), 47 milligrams cholesterol, 206 milligrams sodium, 34 grams carbohydrate, 4 grams fiber, 6 grams protein

Recipe Variations for Gluten-Free Chickpea Blondies

I love it when readers swap ingredients to make a recipe their own.  Here are some possible ingredient substitutions, and I’m sure you can come up with your own, too!

  • Use white chocolate chips instead of dark or semisweet chocolate chips.
  • Pump up the flavor with 1 teaspoon of ground cinnamon.
  • Swap walnuts for chopped hazelnuts or pecans.

Leave a note in the comments if you changed the recipe around to your liking!

Read: How to Make Ingredient Substitutions 

pin for chickpea blondies

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.
No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.

No-Bake Oatmeal Raisin Cookies (No added sugar)

There’s nothing wrong with cookies as part of a balanced eating plan, but you should get more than calories, added sugar, and unhealthy fats when you eat them.  With 8 grams of protein and 5 grams of fiber, No-Bake Oatmeal Raisin Cookies, which have no added sugar, are vegan, and happen to be gluten-free, are a better way to satisfy your sweet tooth! 

Why You Should Make No-Bake Oatmeal Raisin Cookies

My idea of a delicious cookie recipe is combination of oats, peanut butter, raisins, and pure vanilla extract.  Raisins make these cookies naturally sweet, and they need no added sugar. In addition, these cookies vegan and gluten-free when you use gluten-free oats.  

No-Bake Oatmeal Raisin Cookies are also 100% whole grain and help to satisfy the suggestion from nutrition experts to eat at least three servings of whole grains daily.  

I love the ease of making these cookies. They are ready to eat in about 5 minutes, and one batch is often enough to last the week.  That’s important for busy people who can’t spend a lot of time in the kitchen preparing healthy foods, but want to improve their eating habits. 

 

uncooked oatmeal oats

Oatmeal is a whole grain that adds fiber and other nutrients.

creamy peanut butter on a spoon

Peanut butter is packed with healthy fat and helps hold these no-bake cookies together.

plain raisins on a white background

Raisins are sweet, but they contain no added sugar!

Healthy Breakfast Cookies for Kids 

We usually think of cookies as snacks or dessert, but they work for the morning meal, too! You eat breakfast for dinner, so why not cookies for breakfast?

Cookies for breakfast are a big hit with kids, and they will love having them as snacks or desserts, too!

If you don’t like cereal, eggs, or other traditional “morning foods” for breakfast, or you don’t have time to eat before leaving the house, these cookies are for you. One No-Bake Oatmeal Raisin Cookie paired with milk, fortified unsweetened soy beverage, or a carton of yogurt and a piece of fruit makes a balanced morning meal.

5 no-bake oatmeal raisin cookies on parchment paper

No-Bake Oatmeal Raisin Cookies are OK to eat any time of day!

 

No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.
Print Recipe

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

These cookies are ready in minutes, require no cooking, and are delicious for breakfast or snacks!
Prep Time5 minutes
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: cookies, glutenfree, no added sugar, peanutbutter, raisins
Servings: 10
Calories: 292kcal

Ingredients

  • 2 cups California raisins
  • 1 cup peanut butter, no sugar added
  • 2 teaspoons pure vanilla extract
  • 2 cups uncooked oats, toasted*

Instructions

  • Place raisins, peanut butter, and vanilla extract in food processor. Blend on HIGH until well combined, about 45 seconds.  The mixture will resemble a paste. 
  • Place the raisin mixture in a medium bowl. Add oatmeal and combine well, using your hands, if necessary.  Form into 10 cookies or balls. 
  • Store in airtight container.

How to Toast Oats

  • To toast oats, preheat oven to 350˚F. Spread the oats evenly on an ungreased baking sheet. Bake for 10 minutes. Cool for 5 minutes before using. You can save time by skipping this step.

Notes

Per serving (1 cookie): 292 calories; 8 grams protein; 39 grams carbohydrate; 5 grams fiber; 14 grams fat (2 grams saturated fat); 0 milligrams cholesterol; 164 milligrams sodium; 60 milligrams calcium.

 

No-bake oatmeal raisin cookies pinterest graphic

No Added Sugar Banana Raisin Oatmeal Muffin Cups

No added sugar banana raisin oatmeal muffin cups

No Added Sugar Banana Raisin Oatmeal Muffin Cups get their sweetness from fruit.

No added sugar banana raisin oatmeal muffin cups are healthy

Why are these muffins a better choice than most others?

For some reason, muffins have a health halo. People often think muffins are a healthy choice, but most are loaded with ingredients you just don’t need, such as added sugar and fat. Both contribute calories that you probably want to avoid. 

Consider this comparison. At about 380 calories, a bakery blueberry muffin has more than 100 calories than a chocolate frosted donut sold at a national chain coffee shop.  The blueberry muffin contains 38 grams of added sugar (about 9 teaspoons) while the donut has about 13 grams of added sugar (about 3 teaspoons)! 

This recipe has no added sugar, and doesn’t need any. Bananas and raisins supply natural sweetness, as well as vitamins, minerals, and fiber. My muffins are made with oatmeal and no refined flour, which means they are 100% whole grain. That’s also different from many commercial muffins which contain only refined white flour. 

Walnuts add crunch, heart-healthy fat, fiber, and protein, too. You could leave out the walnuts if you or anyone in your household has a tree nut allergy, but don’t eliminate them for the calories. Each one of these muffins has just 149 calories, a far cry from commercial types. 

Use gluten-free oatmeal to be sure these muffin cups don’t contain gluten.

Why I choose dairy milk 

The recipe for No Added Sugar Banana Raisin Oatmeal Muffin Cups calls for dairy milk, and that is one of the reasons why the protein content is relatively high. Muffins are not known for their protein, but each one of these supplies 4 grams, which is remarkable considering their smaller size. In addition, each muffin provides 80 milligrams of calcium, almost as much as one-third glass of milk. 

no added sugar banana raisin oatmeal cup batter in muffin pan

Use a 1/4-cup measuring cup to fill each muffin cup.

If you’d like to replace the milk with a non-dairy alternative, I recommend unsweetened soy beverage. The protein, and calcium, content are comparable. Almond milk and other plant milks tend to be lower in protein, and may not contain added calcium and other nutrients, such as vitamin D. 

No added sugar banana raisin oatmeal muffin cups
Print Recipe

No Added Sugar Banana Raisin Oatmeal Muffin Cups

Ripe bananas and raisins provide the sweetness in these delicious, moist, and gluten-free muffin cups! 
Prep Time10 minutes
Cook Time18 minutes
5 minutes
Total Time28 minutes
Course: Breakfast
Cuisine: American
Keyword: bananarecipe, glutenfree, muffins, no added sugar, wholegrain
Servings: 18
Calories: 149kcal
Author: ewardrd

Ingredients

  • 3 cups oats, uncooked
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1/2 teaspoon ground cinnamon, optional
  • 3 medium ripe bananas, mashed
  • 1/4 cup canola oil or vegetable oil
  • 2 large eggs
  • 1 teaspoon pure vanilla extract
  • 2 cups 1% low-fat milk
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts

Instructions

  • Preheat oven to 350˚F. Spray muffin tin with cooking spray. (I find this works better than lining the pan with paper liners because the muffins tend to stick to the paper.)
  • In a large mixing bowl, combine the oats, salt, baking powder, and cinnamon. Set aside.
  • In a separate large mixing bowl, whisk the mashed bananas, oil, eggs, and vanilla extract until well combined. Whisk in the milk.
  • Pour the banana mixture into the oats mixture. Add the raisins. Stir well to combine. The batter has a lot of liquid in it, so it will be soupy.
  • Fill the muffin cups nearly to the top with batter (a scant 1/4-cup full).
  • Bake for 16 to 18 minutes or until set. Remove from the oven and place on a wire rack for 5 minutes, with the muffins still in the pan. Remove the muffins from the pan and allow them to cool on the wire rack. 
  • Store in an airtight container in the refrigerator.

Notes

Per serving: Calories: 149, Carbohydrate: 21 grams, Fiber: 2 grams, Protein: 4 grams, Fat: 6 grams, Saturated fat: 1 gram, Cholesterol: 23 milligrams, Sodium: 142 milligrams, Calcium: 81 milligrams.

 

No added sugar banana raisin oatmeal cups

 

 

 

 

 

 

Creamy Chocolate Peanut Butter “Ice Cream”

Eating a more plant-based diet doesn’t mean ditching dessert.  Indulge in this Creamy Chocolate Peanut Butter “Ice Cream.” It’s satisfying, heart-healthy, vegan, and it’s even gluten-free!

Creamy Chocolate Peanut Butter "Ice Cream" with frozen bananas is vegan

Frozen bananas and peanut butter make this “ice cream” vegan, gluten-free, and delicious!

Is Ice Cream Bad for You?

I’m not a big believer in “good and bad foods” because it takes away from the importance of an overall healthy eating pattern.  Healthy eating patterns can include all types of foods.

I didn’t set out to make this ice cream vegan or gluten-free; it just happened that way! I just looking for a dessert that would satisfy me as much as real ice cream. While ice cream has more fat and added sugar than this homemade creamy chocolate peanut butter concoction, I still eat it. Choosing this vegan alternative provides a delicious way to include more plant foods.

How to Make Healthy Chocolate Peanut Butter Vegan Nice Cream

Bananas are the silent ingredient in this healthy frozen delight, and they make it unnecessary to add dairy products and sugary sweeteners. The ripest bananas are the sweetest and make the creamiest “nice cream.”

Bananas also offer fiber and potassium, and are responsible for the smooth, rich texture of this creamy chocolate peanut butter treat. One portion of “nice cream” also supplies a serving of fruit.

I keep chunks of frozen banana in the freezer to use on a moment’s notice. You can also freeze chopped bananas for at least two hours before making this, or other recipes, such as smoothies. You can also buy bags of sliced, frozen bananas to have on hand.

frozen sliced bananas in resealable plastic bag

Keep frozen bananas on hand to make “ice cream” fast.

The Health Benefits of Cocoa Powder

You’ve probably heard that dark chocolate is good for you.  Milk and dark chocolate are a mixture of ingredients, including sugar, and cocoa butter, the fat that is removed from cocoa beans during processing.  Cocoa powder is the dried solids that result from that processing and it is ground up, packaged, and found in grocery stores.

Unsweetened cocoa powder contains flavonoids, which are plant-based compounds. An eating plan rich in flavonoids is linked to  less inflammation in the body, proper blood flow, and reducing blood pressure. Cocoa powder that is not “Dutch-process” is richer in flavonoids.

I use unsweetened cocoa powder in my “ice cream” because it delivers deep chocolate flavor without any added sugar. You can also add cocoa powder to savory dishes, such as chili, to amp up flavor and nutrition.

 

Bowl of unsweetened cocoa powder.

Cocoa powder provides intense chocolate flavor without the fat.

 

Why Peanut Butter is Good For You

“Is peanut butter bad for you?” is a question that I get a lot. My answer: only if you are allergic to peanuts!

Peanut butter is a source of several nutrients, including protein, heart-healthy fats, and potassium. Just two tablespoons of peanut butter provides an excellent source of manganese (not to be confused with magnesium!).  Manganese is a mineral that your body needs to make energy, protect cells from damage, and support a healthy immune system, among other functions.

Natural peanut butter is often free of added sugar. If you’re want  to limit sugar, check the package to be sure the peanut butter doesn’t contain added sugars.  Learn how to make homemade peanut butter with no added sugar from Sally Kuzemchak over at Real Mom Nutrition. (Hint: It’s easy!)

creamy peanut butter adds healthy fats to vegan ice cream with frozen bananas

 

Vegan chocolate peanut butter banana ice cream in a bowl on a red towel.
Print Recipe

Creamy Chocolate Peanut Butter "Ice Cream" (Vegan)

This dairy-free vegan "ice cream" is delicious and offers a serving of fruit, too!
Prep Time2 hours
Total Time2 hours 5 minutes
Course: Dessert
Cuisine: American
Keyword: chocolatepeanutbutter, dairyfree, peanutbutterdessert, vegan, vegandessert, veganicecream
Servings: 2

Ingredients

  • 2 medium ripe bananas, cut into chunks and frozen (Freeze for at least 2 hours.)
  • 2 Tbsp. peanut butter (with no added sugar, if desired)
  • 2 Tbsp. unsweetened cocoa powder
  • 1/2 tsp. pure vanilla extract
  • 2 Tbsp. chopped peanuts

Instructions

  • Place bananas in a large food processor. 
  • Add the peanut butter, cocoa powder, and vanilla.  
  • Blend until smooth, about 2 to 3 minutes. 
  • Transfer to serving bowls and garnish with peanuts. Serve immediately.

Notes

 
Per serving: 
252 calories; 12 grams fat (2 grams saturated fat); 0 cholesterol; 132 milligrams sodium; 29 grams carbohydrate; 5 grams fiber; 7 grams protein

bowl of creamy chocolate peanut butter vegan ice cream with no added sugar

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