Coconut & Date Protein Bites

As part of Food & Nutrition Magazine’s Test Kitchen Program, I made this month’s recipe, Coconut & Date Protein Bites.

These little bite-size snacks are gluten-free, full of coconut flavor and have a hint of sweetness, without any added sugar.

Original Recipe, via Food & Nutrition Magazine

Ingredients:

• 1/4 cup siggi’s Vanilla 0% Yogurt
• 1 cup Medjool Dates, chopped (about 12 to 13 large dates)
• 1 cup raw cashews
• 1/4 cup hemp seeds, hulled
• 1/4 cup chia seeds
• 1/2 cup almond meal
• 1/4 teaspoon fine sea salt
• 1/2 cup shredded unsweetened coconut plus more for rolling

Directions:

1. Combine all ingredients in a food processor and blend to desired consistency. We like keeping the pieces larger for a crunchier ball.
2. When desired consistency is reached, form 1-ounce balls then roll in the shredded coconut to coat.
3. Store in the refrigerator and enjoy as a quick snack!

Total Time: 20 minutes

Yield: 18 bites

Recipe Test Notes

I wanted to increase the protein of these little bites, so I included some hemp protein powder. While I was preparing the bites, I found that the mixture was extremely dry, probably due to adding the dry protein powder, so I added more Siggi’s yogurt. Since it was still dry, I added 1/4 cup melted coconut oil to bind the mixture a little bit better. I chose coconut oil because I wanted to boost the coconut flavor of the bites. It worked well!

Jen’s Final Recipe

Ingredients:

• 5.3 oz cup of Siggi’s Coconut 2% Yogurt
• 1/4 cup of unrefined virgin coconut oil, melted
• 1 cup Medjool Dates, chopped (about 12 to 13 large dates)
• 1 cup unsalted, dry roasted, sliced almonds
• 1 packet (or 4 T ) of Hemp Pro 70 protein powder
• 1/4 cup flax seeds, ground
• 1/4 cup chia seeds
• 1/2 cup coconut flour
• 1/4 teaspoon sea salt
• 1/2 cup shredded unsweetened coconut

Directions:

1. Combine all ingredients in a food processor and blend to desired consistency.
2. When desired consistency is reached, form 1-ounce balls (I didn’t roll them in coconut because they weren’t sticky enough)
3. Store in the refrigerator and enjoy as a quick protein-packed snack!

Yield: 15 bites

 

A bit about the nutritional benefits of the ingredients

Coconut flour 

Coconut flour is a great gluten-free alternative to all-purpose flour. It has a hint of coconut flavor and is considered an excellent source of fiber with 6g of fiber per 2 tablespoons. It is also high in iron!

Coconut oil

High in lauric acid, a medium chain triglyceride, coconut oil can be substituted for butter in vegan recipes, but it is still high in saturated fat, so don’t overdo it!

Siggi’s 2% Icelandic-style yogurt

Siggi’s 2% yogurt provides 170 kcal per container, with 5 g of fat and 15 g of protein, with no added sugars! It is also a good source of calcium.

Hemp protein powder

Four tablespoons of this plant-based protein powder provides 130 kcal, 3.5 g of fat, and 15 g of protein.

Chia seeds

Chia seeds are high in omega-3 fatty acid–or alpha-linolenic acid–which help to raise HDL cholesterol (good cholesterol!) which promotes heart health.

Flax seeds

Flax seeds are another great source of omega-3 fatty acid! They are also a great source of fiber and protein. Flax seeds also contain Vitamin B1, Manganese, Magnesium and Phosphorus. Magnesium and Phosphorus both play an important role in bone health.

Dates

Adding dates to baked goods provide a sweetness without adding sugar. The are a good source of fiber and are fat-free! 1.5 oz of dates also contain 280 mg of Potassium.

Almonds

Almonds are high in monounsaturated fats (the good kind!) which may reduce the risk of heart disease. They are also a good source of the antioxidant Vitamin E! Almonds also contain a lot of magnesium and potassium, both of which are important for heart and muscle function.