The slump. We’ve all been there. Whether it’s at 3PM, 11AM or 5PM, there comes a time in the day where we need a little pick me up. Our blood sugar might be dropping, or the hunger pains set in, but it’s not yet meal time. Often we reach for something sweet, to lift our spirits (and blood sugar) to get us through. But, as we are becoming more aware, these sugar-laden “treats” only provide a short release of energy before the slumps sets in again.
So if you’re looking for an afternoon “treat” that’s packed full of goodness and low on sugar, look no further!
I’ve created these Peanut Butter and Cacao Sugar-Free Bliss Balls that provide a serious nutritional punch with no added or even natural sugar. With only 5 ingredients you’ll be getting an array of health benefits. Read all about the health benefits after the recipe!
Time: 20 mins + 1 hour to set
½ cup of traditional rolled oats (organic if possible!)
¼ cup of cashews
1 tbsp of cacao (organic, raw and cold pressed if possible – Power SuperFoods is a good brand)
1 tbsp of psyllium husk
1 tsp of chia seeds
2 tbsp of Pic’s Smooth peanut butter (you could also use crunchy)
1 tbsp of organic coconut oil
Place the oats, cacao, chia seeds, psyllium and cashews in a food processor or nutribullet. Blitz until they form a rough flour / powder consistency. This won’t take long! Place in a bowl and set to one side.
Place the Peanut Butter and coconut oil in a saucepan over low heat. Stir for a couple of minutes until the PB starts to soften and combines fully with the coconut oil.
Pour over the PB into the bowl of dry ingredients and mix together with a spoon. Once it seems mostly combined, use your hands (and be careful because the PB could still be a little hot) to ensure all the little crumbs come together. This should form an almost cookie dough consistency. It should feel a little wet, but not soppy and definitely not dry. If it feels a little dry melt down some more PB and add it to the mix.
Take 1 tablespoon of mixture at a time and roll into balls. You can coat them in whatever you like! Here I’ve coated half with chia seeds for added nutrients and the other with raw cacao which gives a chocolate truffle affect!
Oats have been a staple ingredient in many diets, for many years; however they have come under a lot of scrutiny. I’ll admit that variations of the humble rolled oat are to blame, but if you stick to the original you’ll be getting plenty of health benefits. For one oats are a great source of beta-glucan, a soluble fibre which has shown a positive impact on hypercholesterolemia (high cholesterol), diabetes and strengthens the immune system.
Now, if you choose the right PB you’ll get a lot of benefits. Make sure you opt for a natural PB or make it yourself! Pic’s PB is my fave as it has absolutely no additives, not even sugar. Mayver's is also a good choice. They are both simply peanuts and salt. Now peanuts are a valuable source of protein, good fats monounsaturated fatty acids – and key nutrients including magnesium, iron, potassium and B6.
Raw cacao (not cocoa) powder is a source of many phytonutrients (plant based chemicals), namely polyphenol, along with aminos, protein, niacin (B3), calcium, chromium, zinc, iron, copper, sulphur, potassium and is one of the best-known sources of magnesium. It also adds a chocolately taste without the added sugar and diary.
Psyllium is one of my favourite sources of dietary fibre. It works well to relieve symptoms of both constipation and mild diarrhoea and some sources claim it to be beneficial in reducing cholesterol levels.
My favourite nut! This little beauty contains the amino acid tryptophan, which in the body gets converted to the neurotransmitter serotonin… the happy hormone! They are also a great source of protein and fat.
Chia seeds will add another boost of fibre along with the essential fatty acids omega 3 and omega 6. Essential fatty acids mean’s that the body cannot produce these itself and they are therefore required in the diet.