Salty Sunflower Seed Pretzel Bites (nut free!)

A filling salty nut free snack packed with protein, fiber, that are simple and quick to make! 

I can't believe it has taken me this long to make a nut free energy bite! I have so many of these ball recipes on my blog and throughout my feed that are of course dairy free and very low in sugar, but none that are nut free! You can search the others under snacks! I normally stick to almond butter and cashew butter, but I recently have been using sunflower seed butter because I love anything salty and have instantly been hooked! 

They are so simple to make and super filling because I decided to use oats for the base along with hemp seeds, ground flaxseeds, and chia seeds! So each bite is packed with fiber and protein! I didn't add in any sweeteners to the mix because I wanted to keep them on the salty side, but feel free to adjust to your preference but adding in a few dates or maple syrup! After mixing all the ingredients in my food processor, I rolled them in crushed pretzels to give them a little extra crunch.  

These bites are salty, crunchy, and a little chocolatey too! Enjoy!

Ingredients: 

1 cup gluten free oats
1/2 cup sunflower seed butter
pinch of sea salt
1 heaping tbsp. ceylon cinnamon
3 tbsp. hemp seeds
2 tbsp. ground flaxseeds
2 tbsp. chia seeds
1 tbsp. vanilla
1 tbsp. cacao nibs or dairy free chocolate chips
1/2 cup shredded coconut flakes
1/4 cup crushed pretzels

Optional sweeteners to add in:
4-5 dates
1-2 tbsp to start off w/ of liquid sweetener (honey or maple syrup work best) 

What you need to do:

1. In your food processor, grind the oats until flour consistency.

2. Add the hemp seeds, chia seeds, ground flaxseeds, cinnamon, sea salt, and the coconut flakes. Pulse until combined.

3. Next, add the sunflower seed butter, vanilla, cacao nibs and sweetener of choice or dates if using. Mix until dough forms. 

4. If the mixture isn't forming together, add either more sunflower seed butter or liquid: slowly. Taste test and adjust to preference. 

5. Roll in crushed pretzels. 

Will last up to 1 week or so in fridge or longer in freezer! I love them in the freezer so they are extra crunchy! 

The Easiest Chickpea Mash

Chickpeas are a staple in a plant based diet and I am sure you have most of the ingredients used in this recipe on hand, allowing you to make a quick meal when you are in a pinch or if your body is craving protein! 

It reminds me a egg or tuna salad. It is full of protein, flavor and fiber! I typically serve this over a bed of greens such as arugula, with crackers, or in between bread with avocado slices, spinach, and tomatoes for a hearty filling sandwich. 

Ingredients:

The base:
1 can of chickpeas (garbanzo beans), drained and rinsed 
Sea Salt & cracked pepper to taste 
A few dashes of paprika or smoked paprika 
Juice of 1 lemon 
1/2 tbsp. ground cumin 
1/2 tbsp. olive oil and/or 1-2 tbsp. of dijon mustard 


Optional add-ins:
2 large carrots shredded
1/2 cup chopped celery 
1/4 cup scallions 
1/4 cup green apples 
1/3 cup raisins 
Scoop of hummus or vegan mayo

Directions: 

In a large mixing bowl add the rinsed chickpeas. Mash the chickpeas with either a fork or potato masher. At this point you can mash the chickpeas to your preference. I tend to leave chunks in mine for a bit more texture.

Add the remaining ingredients and optional add-ins and give it one more good mash.  If you decide to add the hummus or vegan mayo you will have a creamier texture, one that is easily spreadable on toast.  

Feel free to adjust the spices to your preference as well. You could use curry powder, garlic powder, etc. The options are endless! 

Serve! Will last for about a week in the fridge in an air-tight container. 
 

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Directions: 

In a large mixing bowl add the rinsed chickpeas. Mash the chickpeas with either a fork or potato masher. At this point you can mash the chickpeas to your preference. I tend to leave chunks in mine for a bit more texture.

Add the remaining ingredients and optional add-ins and give it one more good mash.  If you decide to add the hummus or vegan mayo you will have a creamier texture, one that is easily spreadable on toast.  

Feel free to adjust the spices to your preference as well. You could use curry powder, garlic powder, etc. The options are endless! 

Serve! Will last for about a week in the fridge in an air-tight container.