Wednesday, June 26, 2019
BRYANNA'S (UPDATED) LOW-SUGAR CHICKPEA CHOCOLATE SPREAD, TWO WAYS
(UPDATED on June 30, 2020.)
I haven't been blogging lately, but I have been cooking and researching! My new doctor sent me to an internist a few weeks ago and I've been told that I am not pre-diabetic, as I was previously told by another doctor, but I am actually diabetic. It's not so bad as to need insulin, and my glucose levels have actually gone down, but I do need to be more strict about my diet and exercise. So, I am still on a low-glycemic diet, of course, but also counting carbs and sugars, and I am getting back into walking, weights and other exercise, now that my shingles nerve pain has lessened quite substantially (after 6 months!).
So, a lot of my time has been taken up with research and experimentation, as you can imagine! It's not that hard for me to resist the temptation of white bread (my husband's homemade, with some oats and wheat bran in it), pizza, and desserts, etc., because I am determined not to ever have to use insulin, to lose some weight, and to still make food that is delicious and health-promoting. Sprouted grain bread is my choice now, farinata instead of pizza dough (see https://veganfeastkitchen.blogspot.com/2014/04/farinata-italian-chickpea-flour-pancake.html ), fruits for dessert, and the odd homemade low-sugar treat.
That said, I love chocolate and I don't want to give it up! I can have a bit of dark chocolate (at least 71% chocolate) for a treat, but I want to create some chocolate recipes at home, too. I had heard about chickpea chocolate spreads and, since I always have a supply of cooked chickpeas in my freezer, I decided to try making some. Below is my recipe and, with two options for sweeteners, and Nutrition Facts.
If you have to be very strict about sweets, you could use your favorite sugar-free sweetener. Personally, I really dislike stevia, so I would use sucralose (Splenda) for a sugar-free product. After much research, I don't see that using those products once in a while would cause any harm. The most important thing, in my opinion, is to work steadily towards curbing your taste for sweets.
Anyway-- enough chatter! Here's the recipe!
My husband and I are enjoying this yummy spread on toast, or on apple slices-- small amounts, of course. It's not as sweet as Nutella, for sure, but I now prefer less sweet. (You can check out the nutrition facts for my spreads at the bottom of the page,and there is a photo of the nutrition facts from a jar of Nutella just below.) UPDATE: You can make chocolate milk by blending 2 tablespoons of the spread with a cup of your favorite plant-based milk-- I used an immersion/stick blender.
BRYANNA'S CHICKPEA CHOCOLATE SPREAD, TWO WAYS
Makes 1 7/8 cups (2 cups when made with Date Paste)
15-16 servings-- 2 T. each serving
This delicious spread is a much more nutritious and dairy-free, palm oil-free option than Nutella, and also less expensive. (See Nutella nutrition label just below, to compare with both versions I have devised .) It's not as cloyingly sweet as Nutella, but the chocolate flavor is deeper and more pronounced, which is a plus, in my opinion!
See Nutrition facts for Chocolate Chickpea Spread made with syrups, or with date paste, at the end of this post. NOTE: When made with Date Paste, the spread is not quite as sweet, but calories, carbs and sugars are somewhat lower.
1 1/2 cups canned or cooked chickpeas, rinsed & drained (14-15 oz. can)
4 tbsp nut butter (I used peanut butter this time)
1/2 cup dark cocoa powder
1 cup Date Paste [about 5 ounces] -- see just below for Date Paste recipe
OR 1/3 to 1/2 cup of Splenda [sucralose-- a sugar alcohol]
OR 1/3 to 1/2 cup of Splenda [sucralose-- a sugar alcohol]
1 tsp vanilla extract
OPTIONAL, if the paste is too dry: 1 tbsp water
Blend all of the ingredients in food processor until very smooth. Store in jar in the refrigerator in a tightly-closed jar for up to two weeks.
HOMEMADE DATE PASTE (Makes 3 cups)
NOTE: I use organic Deglet Noor pitted dates, but you can use pitted Medjool dates, if you like.
***You can also use the more inexpensive, tightly-packed block of pressed baking dates from your supermarket, but you will need to weigh the dates -- 15.25 ounces for this recipe. You may also need to add a bit more hot water when processing.***
2 cups (tightly packed) pitted, chopped dates (See Note above)
3 cups boiling water
Soak the dates in the boiling water in a COVERED heat-proof bowl or batter bowl for about 30 minutes.
In the bowl of a large food processor fitted with an "S" blade, combine the soaked pitted dates and water.
Process until very smooth, scraping down the bowl to make sure all of the dates are pulverized. Add a bit more water if the mixtured is too thick. It should be thick enough to mound up on a spoon, not runny.
Store the date paste in an airtight container in the refrigerator for up to two weeks, or you can freeze it in amounts that suit your cooking or baking needs.
NUTRITION FACTS
For recipe using Date Paste:
| Nutrition Facts | |
|---|---|
| Serving size: 2 tablespoons | |
| Servings: 16 | |
| Amount per serving | |
| Calories | 105 |
| % Daily Value* | |
| Total Fat 4.7g | 6% |
| Saturated Fat 1.1g | 6% |
| Cholesterol 0mg | 0% |
| Sodium 105mg | 5% |
| Total Carbohydrate 14.7g | 5% |
| Dietary Fiber 3g | 11% |
| Total Sugars 6.4g | |
| Protein 4g | |
| Vitamin D 0mcg | 0% |
| Calcium 11mg | 1% |
| Iron 2mg | 9% |
| Potassium 132mg | 3% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Recipe analyzed by  | |
For recipe using Splenda (sucralose-- a sugar alcohol):
| Nutrition Facts | |
|---|---|
| Serving size: 2 tablespoons | |
| Servings: 16 | |
| Amount per serving | |
| Calories | 80 |
| % Daily Value* | |
| Total Fat 4.7g | 6% |
| Saturated Fat 1.1g | 6% |
| Cholesterol 0mg | 0% |
| Sodium 105mg | 5% |
| Total Carbohydrate 8.1g | 3% |
| Dietary Fiber 2.4g | 8% |
| Total Sugars 0.8g | |
| Protein 3.6g | |
| Vitamin D 0mcg | 0% |
| Calcium 11mg | 1% |
| Iron 1mg | 8% |
| Potassium 132mg | 3% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
| Recipe analyzed by | |
Enjoy!
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1 comment:
Bryanna, are you metering your blood glucose a few times a day? I'm convinced - having seen my husband go through it - that's the key to success. We wrote down everything he ate (for about three weeks) followed by his blood glucose numbers taken one hour and two hours after each meal. (The word 'we' is untrue, actually I wrote it all down!). After three weeks, we really had a good feeling for how various foods would affect his blood glucose levels. It was long enough to cycle through most of the meals we eat and all that we eat regularly. So, now he only measures his blood glucose a few times per week. If anyone reading this is concerned with 'sticking needles in yourself' it's only a teeny, teeny pinprick and it's sent automatically when you press a button. Most definitely, absolutely not a big deal! Not even to needle-phobic people.
Pat
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