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12th März 2018 2 Comments

Superfood Energy Bliss Balls

Superfood Energy Bliss Balls


What do you think about the term ’superfood‘? Personally, I think it’s a clever way to group together all kinds of nutrition dense foods, which provide your body with certain health benefits.  Whether these are leafy greens like spinach, exotic seeds like chia or fancy fruit like açai or goji. All of them give your body some kind of extra nutritional value, resulting in better endurance, reduced stress levels or better overall health, to name only a few. In my humble opinion, anything which makes people opt for nutritionally beneficial food over empty calories is a win! So why not play around with a superman feel to get people to eat healthier, right?

So, I’ll go on making my case for these superfood quick-energy bliss balls. If you don’t like the term just think of them as super-delicious quick energy bites. These simply made-ahead little snack balls feature an array of ingredients which are good for you and your health: oats, almonds, hemp seeds, dried plums, dates and maca powder. If you already know how these benefit your health, just scroll right down to the recipe. If you want to learn a little bit more read on…

Ingredients for the Superfood Energy Bliss Balls


Let’s start with the humble oats. Here, oats form the base of the bliss balls. They provide the carbohydrates and while carbohydrates may not have the best overall reputation, oats are very high in fibre and contain a soluble fiber called beta-glucan. Fiber is important for your digestion, it makes you feel full longer (think morning porridge) and it is said to reduce cholesterol and blood sugar levels. Oats are also high in unsaturated fats, which carry the fat-soluble vitamin E. Furthermore, they are high in protein and micronutrients such as potassium, calcium, manganese, phosphorus, vitamin B1 and zinc.

Just like oats, almonds are high in fiber and protein. Almonds are also the most nutritionally dense nuts out there. Again a source of potassium, calcium, phosphorus, and vitamin E. Additionally they contain magnesium and iron. They are said to reduce cholesterol and lower blood pressure. And together with an active lifestyle they can help to reduce the risk for heart disease. A true superfood if you ask me!

Snacking on these superfood energy bliss balls


It may sound weird to some of you to add hemp to your diet, but hemp seeds are a true superfood by nature. They are valuable sources of Omega 3 & 6 fatty acids and a great protein source. Also, they are high in vitamin E as well as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. They may even reduce symptoms of PMS and menopause, making these bliss balls the perfect snack for this highly sensitive period in the female cycle.

The sweeteners I used are dried plums (also known as prunes) and dates. Both of them are high in fructose. And while added fructose should generally be avoided, the fructose in dried fruit acts as a natural sweetener which is also high in dietary fiber and has a relatively low glycemic index, resulting in a smaller impact on blood sugar levels. Both of them are known to improve the digestive system. Dates are rich in vitamins, such as vitamins B1, B2, B3, B5, A1 and C, as well as iron, potassium, calcium, manganese, copper and magnesium. While dried plums are a great source of vitamin K and beta-carotin.

Rolling quick energy bliss balls


Last but not least, let’s quickly talk about maca. Maca is a root vegetable native to Peru, usually eaten in its powdered form. It has been a part of the peruvian diet since ancient days, praised for both it’s medical and nutritional value. I first encountered maca when a friend of us talked about it. She told us that her boyfriend has been taking maca on a regular basis and has since seen a noticable increase in his overall health, with generally less colds and illnesses as well as a generally bettered physical health, including increased libido. Like the other foods listed above maca has a strong nutritional profile. It shows high levels of potassium, calcium, magnesium, zinc, B vitamins, including vitamin B3, as well as iron.

I hope this rather long post did serve you well. And, as always, if you try the recipe, please leave a comment below with how it turned out and/or tag me #themellowkitchn @themellowkitchn on Instagram.

P.s.: Find German recipe below!

Superfood Energy Bliss Balls

Created by Anna on 11th März 2018

Snacking on these superfood energy bliss balls Do you sometimes find yourself in an energy low? These easily make-ahead superfood bliss balls will boost your energy levels straight away better than any store-bought snacks! A perfect pre or post surf snack. Facebook0GoogleTwitterPinterest0Email

  • Prep Time: 10m
  • Total Time: 10m
  • Yield: approx. 25 balls
  • Category: snack, sweets

Ingredients

  • 1 cup rolled oats
  • 1/2 cup raw almonds
  • 1/4 cup hemp seeds
  • 1/2 cup whole dates, pitted
  • 1/2 cup unsweetened dried plums
  • 1 teaspoon maca powder
  • 1 pinch sea salt

Optional Coating Ingredients

  • matcha powder or unsweetened cocoa powder
  • dried raspberry powder or açai powder
  • desiccated coconut or sesame seeds

Instructions

  1. Add oats, almonds and hemp seed to your high-speed blender or food processor.
  2. Mix on low for 10-15 seconds, until the mixture resembles breadcrumbs.
  3. Add remaining ingredients and mix on low for 10-15 seconds, until combined.
  4. Take 1 tbsp of the dough and roll into small bite-sized balls using your hands.
  5. Optional: Roll each ball in your favorite coating powder.
  6. Store in an airtight container for up to 2 weeks.
  • Print

Superfood Energie Bällchen

Created by Anna on 12th März 2018

Snacking on these superfood energy bliss balls Geht es dir manchmal auch so, dass dein Energielevel am Boden ist? Diese schnell und einfach selbstgemachten Superfood Bällchen sind der perfekte kleine Snack um dich schnell mit Energie zu versorgen! Der optimale Snack vor oder nach dem Surf. Facebook0GoogleTwitterPinterest0Email

  • Prep Time: 10m
  • Total Time: 10m
  • Yield: ca. 25 Stück
  • Category: snack, sweets, Vegan

Ingredients

  • 90 grams Haferflocken
  • 75 grams ungeschälte Mandeln, ganz
  • 35 grams Hanfsamen, ganz
  • 75 grams Datteln, ganz & entkernt
  • 80 grams ungesüßte Dörrpflaumen/Zwetschgen
  • Matchapulver oder ungesüßtes Kakaopulver
  • getrocknetes Himbeer- oder Açaipulver
  • Kokosraspel oder Sesam

Optional

    Instructions

    1. Gib die Haferflocken, Mandeln und Hanfsamen in deinen Standmixer (z.B. Blendtec) oder deine Küchenmaschine.
    2. Mixe für 10-15 Sekunden auf niedrigster Stufe, bis die Masse an Semmelbrösel erinnert.
    3. Füge die restlichen Zutaten hinzu und mixe weitere 10-15 Sekunden, bis die Masse homogen erscheint und einen Ball formt.
    4. Stich jeweils 1 TL von der Masse ab und roll diesen in deinen Händen zu einem kleinen Ball.
    5. Optional: Rolle jeden Ball in deinem Lieblingspulver.
    6. Lagere die Bällchen in einem Luftdichten Container (z.B. Gurkenglas) für bis zu 2 Wochen.
    • Print

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    Filed Under: All recipes, Snacks, Sweets, Vegan, Vegetarian Tagged With: easy, glutenfree, mealprep, noaddedsugar, refinedsugarfree, snack, sugarfee, vegan

    Reader Interactions

    Comments

    1. Lena Gießwein says

      1st Dezember 2018 at 11:32

      Hallo Anna!
      Kannst du irgendeinen starken Mixer empfehlen, der die Masse richtig smooth bekommt? Ich kämpfe bei solchen Rezepten immer mit den Stückchen..
      Alles Liebe,
      Lena

      Antworten
      • Anna says

        4th Dezember 2018 at 08:38

        Hi Lena!
        Ich persönlich verwende mittlerweile einen Blendtec Mixer, der ist allerdings eine ziemlich teure Investition. Die Bliss Balls hab ich davor aber auch schon gemacht, damals in einer etwas in die Jahre gekommenen Küchenmaschine von Braun. Wenn dein Mixer nicht ganz so viel Kraft hat versuch zwischendurch immer wieder die Masse vom Rand zu lösen, z.B. mit einem Teigschaber.
        Hoff das hilft dir weiter & gutes Gelingen!
        Alles Liebe,
        Anna

        Antworten

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    Hallo du!

    Ich bin Anna. Das Gesicht hinter der Kamera & dem Kochtopf von The Mellow Kitchn. Und ich glaube fest daran, dass wir alle großartiges Essen kochen können. Saisonal, regional & mit ganzem Herzen. Was meinst du? Bist du dabei?

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