Alannah Sheehan joined Brendan O’Connor on RTÉ Radio 1 to share some healthy alternatives to sweet meals and treats, including some easy recipes for protein balls, chia pudding, granola, and more. Listen back above.
In summer, we’re less likely to crave a hot bowl of porridge in the mornings, but that doesn’t mean that a substantial breakfast is off the cards.
Protein balls are a great way to keep a busy family fed, especially when kids are on the go with a summer packed with activities.
With accessibility and affordability in mind, Alannah says that her recipe includes dates (“fantastic for a low-release of energy and natural sweetness”), almonds (“full of vitamin E”), cacao powder (“considered a super food”), and a dash of salt (“to bring out the flavour”).
Chocolately and fudgey on the inside, and covered in toasted flaked almonds on the outside for a great crunch, these should be made in big batches.
“Store them in an airtight container and they’ll be good for a week,” she says, noting that they’ll likely be eaten well before then.
Chocolate & Almond Protein Balls
11 Medjool dates
2tbsp almond butter
1tsp vanilla
2tbsp cacao powder
Pinch of sea salt
120g ground almonds
80g flaked almonds
80g dark chocolate (55% or higher) optional.
Method
Remove the stones from the dates and then soak the dates in boiled water for 5 minutes. This will soften them.
Toast the flaked almonds on a dry pan and keep tossing until they begin to colour.
Remove the dates from the water and put into a food processor along with the ground almonds, almond butter, vanilla and salt. Blitz until combined.
Add ½ of the flaked almonds and add to the food processor. Pulse until they are mixed in.
Form the mix into 8 balls and place on a sheet of parchment paper.
Break up the dark chocolate and place in a microwave-safe bowl. I always use the microwave to melt chocolate as I find it easier and less messy. I melt it at 30-second intervals to prevent it from burning. This amount of chocolate took me 2 minutes in total.
Once the chocolate is melted, drizzle some over each ball with a spoon and top with the toasted almond flakes.
Store in an airtight container for up to a week.
For something more substantial, a chia seed pudding is a great way to start the day and can keep in the fridge for up to five days.
Made with chia seeds, which are great for the gut, Alannah suggests adding nutrient-rich cherries for their anti-inflammatory qualities.
Creamy Coconut & Cherry Chia Pudding
330ml coconut milk (from a tin)
4tbsp plain yoghurt
6tbsp chia seeds
300g frozen cherries
Pinch of sea salt
1tbsp agave/ honey (optional)
Fresh cherries to garnish
Method
Mix the coconut milk and yoghurt together. Add the chia seeds and stir until combined. Set aside and leave for at least 15 minutes for the seeds to absorb the liquid.
Defrost the cherries and blitz roughly using a hand blender. Leave a little bit of texture. Add the salt and agave/honey if using.
You can serve the pudding in pretty glasses, or I like to use small jars. Spoon some of the cherry mixture into the jars. Next, add some of the creamy chia, followed by some more cherry mixture.
Finish off with a fresh cherry on each. Cover and chill overnight in the fridge. Wake up and enjoy.
These will last up to 5 days in the fridge.
For more recipes, including Allanah’s granola and chip & dip, click here.
Dining and Cooking