Easy to make, delicious, and nutrient dense. I often make these for early morning starts, and the kids like these if they are feeling extra hungry. They freeze well just let them thaw prior to eating.
The magic ingredient in these is cannellini beans, they are a great binder, plus a good source of protein and fibre, and if you are trying to introduce more legumes to your diet, this is a great way, as the amount is not to large to overwhelm the digestive system.
I use apple sauce in this recipe, I find apple sauce to be a great sweetener plus aids to the binding. Making your own apple sauce it easy, firstly don't remove the skins, the goodness is there, including pectin which is helpful for the gut. Roughly chop apples (I prefer green but any variety will work) and pop in saucepan with a little water, cover and simmer on stove top until apples are soft, then transfer to kitchen processor or use stick mixer to blitz up, freeze in small portion ready to use in baking.
Recipe
1 tbsp chia seeds
3 tbsp water
Mix these two together and set aside.
In a medium bowl add the following:
100g wheat free oats, lightly pulsed in kitchen processor to make a rough flour
1 tsp baking powder
2 tsp cinnamon powder
1/2 tsp salt
Mix together
Then add following ingredients:
1x can of cannellini beans, drained and mashed until creamy, use fork or stick mixer
1/3 cup coconut oil, melted
1/3 cup runny honey or maple syrup
1/4 cup of apple sauce
1 tsp vanilla paste
zest of one orange
Add chia seed mixture and mix until well incorporated.
Then add following ingredients:
70g pitted dates, chopped
30g sultana or raisins
30g pumpkin seeds
60g allergy free cornflake, these are optional and just add another extra bit of crunch.
Mix ingredients together with hands, makes a dough. Wet hands and shape into 10 large balls, place all on baking tray before flattening to around 1.5cm. Bake at 180C for about 25-30mins or until lightly golden.
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