A “blondie” might not seem like a healthy snack, but when you take a peek at these ingredients, you may be surprised to see how nutrient dense, yet decadent, they really are! This recipe makes a great snack for kids’ lunch boxes or a healthy dessert for the whole family to enjoy!
Chock full of nutrients, the star of this blondie is the nutty, buttery chickpeas. With both soluble and insoluble fibre they really pack a digestive punch. The soluble fibre, raffinose in chickpeas, gets broken down by the good bacteria in your gut – which means easier and more regular bowel movements. This is great news for all of us, but especially for kids returning to school, as the added stress and change in routine can often lead to constipation in children.
Sunflower seeds are the perfect pairing, providing plant-based protein and fat to keep energy up and blood sugar levels balanced. Sunflower seeds are also a great source of vitamin E, which helps keep hair, skin and nails looking good while protecting your cells from free radical damage. Unfortunately, approximately 60% of North American’s are not consuming adequate amounts of vitamin E daily. Emerging research suggests vitamin E may have a role in regulating allergic airway disease (like asthma)(1) , so adequate vitamin E consumption may be an important preventative in pediatric nutrition.
Lastly, coconut oil provides more healthy fats. The type of saturated fat in coconut oil, medium chain fatty acids, is shuttled to the liver to provide a quick and useable energy source. For adults, eating coconut oil regularly has been shown to support increased metabolism and help promote fat burning, as well as raise HDL (good) cholesterol, which lowers the risk of heart disease. In children, coconut oil provides fuel for the brain to help keep them focused during learning.
This blondie recipe combines good fats with fibre and protein all while keeping the sugars low! There’s just 1 tsp of maple syrup in each blondie making these a solid lunch box addition or a super after school snack and best of all they’re NUT FREE!!
They’re quick and easy to mix together in the food processor, and lining your pan with parchment will make clean up a snap! And because it is so easy to make your kids can make it with you.
- Joan M. Cook-Millsand Christine A. McCary. Feb 3 2012. Isoforms of Vitamin E Differentially Regulate Inflammation. PMC3271790.
Nut-free Chickpea Blondies
- 1 tsp Coconut Oil plus more for greasing pan
- 2 cups Chickpeas cooked
- ½ cup Sunflower Seed Butter
- ¼ cup Maple Syrup
- 2 tsp Vanilla Exctract
- ½ tsp Cinnamon
- ¼ tsp Sea Salt
- ¼ tsp Baking Powder
- ¼ tsp Baking Soda
- 1 tsp Lemon Juice
- ⅓ cup Unsweetened Shredded Coconut
- Preheat oven to 350ºF. Grease an 8 x 8 baking dish with coconut oil. Set aside.
- Add all ingredients to the bowl of a food processor with an S-blade. Process until smooth. Scrape down the sides of the bowl as needed to ensure even processing.
- Spread the batter evenly into the pan. Bake for 20 -25 minutes, until a toothpick inserted in the middle of the pan comes out clean.
- Once cooked, remove from oven and let cool for 20-30 minutes. Cut into 16 equal squares and enjoy!