Nutrition month recipe 2021 (Yup, I tried them!) : Oatmeal Chocolate Lentil Bites

One of the things I like to do to “find my healthy” is to try out new recipes, particularly recipes that have a bit of a twist to improve the nutrient content.

One of the highlights of Nutrition month is there are always a few new recipes to explore.  The oatmeal chocolate lentil bite recipe is something easy to try with no complicated ingredients, and also is an introduction to how you can use lentils in a recipe in an unconventional way.

What are lentils?

Lentils are called pulses or edible seeds of legumes.  Other types of pulses you may have heard of include beans, chickpeas, field peas and faba beans. They can be part of a healthy eating plan, particularly if you are vegetarian. Lentils are high in protein, fibre, complex carbohydrates and a good source of folate, potassium and iron and low in fat.

In the grocery store you might find them dried (which require some cooking) or canned (already cooked). Split lentils lose their shape and become mushy, practically dissolving in recipes, when they are cooked. This type is frequently used in curries and as a thickener in soups. Brown and green lentils hold their shape. While they are also good in curries and soups, they are also great in salads, side dishes or as a plant protein in main dishes.

Lentils and baked goods?

A more unconventional way to use lentils is in baked goods. Lentils can be included as either a puree or a flour. Pulse flours such as chickpea flour, can be found in many grocery and bulk stores. Pulse purees can easily be made using either dried or canned lentils.

How to make a pulse puree:

• Put canned or cooked pulses in a food processor or blender.
• Add ¼ c of water for every cup of pulse. Puree until smooth.
• Not going to use it right away? It can be frozen for up to 6 months.

How to adjust your own recipes:

• Pulse puree:
  • add ½ c of pulse puree into cookie, muffin or other baked good recipes. 
  • Combine the wet ingredients with the puree pulse first, then add to your mixture of dry ingredients.
  • Try replacing ½ the butter, margarine, or oil in a recipe with an equal amount of pulse puree to lower the fat of the recipe.

• Pulse flour:
  • Substitute up to half of whole wheat or all-purpose flour in your baked good recipe with an equal amount of chickpea flour.

I took the easy way out and used a Nutrition Month recipe that already included lentils: oatmeal chocolate lentil bites.  I had never used lentils in cookies before, but I’m always up for trying a new recipe at home. To be honest I was bit skeptical. Would they taste beany? How would they compare to other cookie recipes?  More important…would they taste good? Well my teenage son ate them up, so that answers those questions.

I’ll definitely make them again. If you like a less sweet cookie, you’ll really like this recipe. The oatmeal really gave it a nice texture. If you are vegan or have an egg allergy, there are even directions for substituting with a “flax egg”.  For the original recipe (and other Nutrition month recipes) go to www.nutritionmonth21.ca.

Oatmeal Chocolate Lentil Bites

The ingredients you will need are:

• 1 c of cooked brown lentils…I used canned, drained and rinsed.
• 2 T water
• 1/2 c margarine…I used tub margarine
• 1/2 c  brown sugar
• 1/2 tsp vanilla extract
• 1 egg
• 2/3 c flour
• 1 c oats
• 1/2 tsp of baking powder
• 1/2 tsp cinnamon
• 1/2 cup of chocolate chips

Preheat your oven to 350°F and grease your cookie sheet.  I used a silicone liner on mine instead. Puree the lentils and water in a food processor or blender. I found my smoothie container blender worked perfect. Don’t worry if there are still a few chunks; the next step will solve this.  Add your margarine, sugar, vanilla and egg to your blender container and blend again until smooth.

In a large bowl, combine your flour, oats, baking powder and cinnamon. I like to whisk it a bit to make sure there are no lumps. Add your blenderized lentil mixture and mix until combined. Stir in your chocolate chips.

Drop the dough by tablespoons onto your cookie sheet. I did 12 to a sheet; they don’t spread much when they’re cooked. Cook for 12-14 minutes. Mine took about 13 minutes until they were golden brown on the bottom.

Lynda Hinch, RD

IOC Diploma in Sports Nutrition

For more information and recipes on lentils:

Lentils.org

Lentils. Cooking made easy with lentils.

Alberta Pulse Growers

Baking with Pulses (Albertapulse.com)

All about Lentils (Unlockfood.ca)

Nutrition Month 2021—Find your healthy!!

What does this

mean to you?

It’s March again…Nutrition month! This year’s theme is “Good for you! Dietitians help you find your healthy”. It focusses on the idea that healthy eating looks different for everyone. When it comes to eating there is no one size fits all. There is not just one definition of what makes a healthy meal or a specific set of rules that determines what is considered healthy eating.

Despite what some people think, dietitians are not the food police.

We are not waiting to tell you what you should not be eating. In fact, if you know any dietitians they are probably the ones who have the most balanced and easy going attitude about food.

If they want a cookie, they’ll eat a cookie, but they might also share their new oatmeal chocolate lentil bite recipe too because it’s a new way to use lentils. If they are invited to your potluck they will bring tasty food, but it won’t necessarily be a fruit and vegetable tray….unless of course it was the only thing left to sign up for.

What we do love to do is talk about nutrition and food and help others reach their goals. Sometime these goals may be to help improve health or performance with food. Other times it can be just to help people understand nutrition information to so they can make more confident choices about their food.

Confidence in food choices can be a huge issue for many people.

It is easy to become overwhelmed by the numerous opinions and sometimes it’s difficult to tell fact from latest fad. Healthy eating can take many forms; there is no one best way. But you’d never know it from a quick google. Keto, low-fat, dairy-free, gluten-free…the choices are endless and every “expert” believes theirs is the best for health. People can be very passionate about their eating; it’s can be part of who they are, part of how they portray their values to others. They research it, they live it, they bond with others over it….and sometimes they argue over it.

Which foods are healthy? Which foods prevent disease? Which foods cause disease?  What is the best diet? What is best for our environment?

It’s enough to make your head spin. And so much pressure over what to eat!!

We need to remember that eating and food choices are a personal thing.

Personal…it doesn’t just mean belonging to a particular individual. It also refers to the elements of one’s private life. Eating and food choices are affected by culture, health, personal circumstances, preferences and nutritional needs. All of these will influence what healthy eating looks like for a particular person. It doesn’t just mean belonging to a particular individual. It also refers to the elements of one’s private life.

Eating and food choices are affected by culture, health, personal circumstances, preferences and nutritional needs. All of these will influence what healthy eating looks like for a particular person.

So find your healthy!

Find what works for you and your family. And if you need a bit of help, think of us dietitians who can help you cut through the clutter of nutrition misinformation. We can help and work with you to guide your nutrition goals in a way that’s “Good for you”!

Lynda Hinch, RD

IOC Diploma in Sports Nutrition

Adapted from the Dietitians of Canada’s Nutrition Month materials. Find more information about Nutrition Month at http://www.NutritionMonth2021.ca