I love bliss balls. They are easy to make, quick, simple and leaves plenty of room for loads of creativity.

My favorite ones are with a peanut butter and date base. You get the stickiness and the sweetness. Then I add a flour to bind these together, and then add any other superfood to make it an awesome and filling snack.

To make it a lunch box snack, add coconut butter or a seed butter instead of peanut butter.

These are great for little hands to hold and eat. Easy to pop into mouths when there are more exciting things to do than sit down and eat.

I use a special type of cacao nibs that aren’t bitter. These are imported especially from Peru by a lovely lady I know. The nibs are coated in a yacon coating. Yacon, is a low GI root vegetable sweetener.

Peanut butter – Monounsaturated fats (this is the good kind), Vitamin E, protein, manganese, folate…all these are found in the humble peanut.

What that means is that eating peanuts and peanut butter can help keep your heart happy, keep cancer away, is good for your brain, helps you maintain a healthy weight and helps prevent gallstones.

Peanuts are high in omega 6. Omega 6 isn’t great for you if consumed in large quantities. It needs to be balanced with omega 3. Which is why I’ve added the flaxseed powder which is high in omega 6.

Coconut flour – A very versatile flour, this flour is gluten free and great for baking. It is a low GI food that helps with decreasing glucose and cholesterol levels.

It is high in protein and can keep you fuller for longer.

Goji berries – are high in antioxidants. This is a superfood that is also called wolfberry.

These berries help reduce the effects of aging, helps prevent cancer, is great for the liver, kidney and eyes

Goji berries contains Vitamin C, iron and 18 amino acids!

It is also great to boost your immunity.

Tiger bliss balls

Prep Time5 mins
Cook Time5 mins
5 mins
Total Time15 mins
Course: easy snack, healthy snack, quick snack
Keyword: Bliss balls
Servings: 25 bliss balls

Ingredients

  • 1 cups peanut butter
  • 6 tbsps coconut flour
  • 6 mejdool dates pitted
  • 2 tsps goji berries
  • 2 tsps flax seed powder
  • 2 tsps raw cacao nibs
  • 2 tsps raw cacao powder

Instructions

  • Add all ingredients, except the raw cacao powder and nibs, to a high speed blender and blend till smooth
  • Scoop out into a bowl and add the raw cacao powder and nibs
  • Mix well until you get the swirls / stripes
  • Form balls and keep covered in the fridge for around 15 minutes to 1/2 hour
REFERENCES

Alper CM, Mattes RD. Peanut consumption improves indices of cardiovascular disease risk in healthy adults. J Am Coll Nutr 2003 Apr; 22(2):133-41. 2003

Awad AB, Chan KC, Downie AC, Fink CS. Peanuts as a source of beta-sitosterol, a sterol with anticancer properties. Nutr Cancer 2000;36(2): 238-241. 2000. PMID:10890036.

Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038

de Paula Franco E, Moraes de Oliveira GM, Raggio Luiz R, Rosa G. EFFECT OF HYPOENERGETIC DIET COMBINED WITH CONSUMPTION OF COCONUT FLOUR IN OVERWEIGHT WOMEN. Nutr Hosp. 2015 Nov 1;32(5):2012-8. doi: 10.3305/nh.2015.32.5.9661. PMID: 26545655.

Jamieson JA, Viana L, English MM. Folate Content and Chemical Composition of Commercially Available Gluten-Free Flour Alternatives. Plant Foods Hum Nutr. 2020 Sep;75(3):337-343. doi: 10.1007/s11130-020-00833-z. PMID: 32638209

Ma ZF, Zhang H, Teh SS, et al. Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action. Oxid Med Cell Longev. 2019;2019:2437397. Published 2019 Jan 9. doi:10.1155/2019/2437397

Gao Y, Wei Y, Wang Y, Gao F, Chen Z. Lycium Barbarum: A Traditional Chinese Herb and A Promising Anti-Aging Agent. Aging Dis. 2017 Dec 1;8(6):778-791. doi: 10.14336/AD.2017.0725. PMID: 29344416; PMCID: PMC5758351.

Xie J, Wu DT, Li WZ, Ning CG, Tang YP, Zhao J, Li SP. Effects of Polysaccharides in Lycium Barbarum Berries from Different Regions of China on Macrophages Function and their Correlation to the Glycosidic Linkages. J Food Sci. 2017 Oct;82(10):2411-2420. doi: 10.1111/1750-3841.13813. Epub 2017 Aug 23. PMID: 28833151

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