The Perfect Pick-Me-Up: Vegan Superfood Energy Balls
By Guest Blogger @
DopamineChef
You know those times of the day when you really fancy a little something sweet? These energy balls are made for those moments. They are packed with healthy ingredients that will keep you satiated, boost your mood, and support your immune system. And even better, they take just 15 minutes to make.
Bye-bye Sugar
I used to be a serial snacker and a major sugar addict. When I went plant-based, I was surprised to discover that some sugar isn’t vegan. That’s because the sugar industry uses bone char as a decolorizing filter, to make the sugar white. So that was the first reason I started thinking twice about my daily sugar intake. Then I went further and started researching the effects of refined sugar on health. Well, that was the nail in the coffin - I had to find a healthier alternative. I wanted to snack on something that did my body good rather than damage my health… vegan superfood energy balls were born.
Sugar might taste nice, but we’re eating way too much of it (the average American eats 3lbs of the white stuff every week). And it’s probably the emptiest calorie there is, since not only does it contain no nutritional value, it also contributes to weight gain, diabetes, heart disease, chronic inflammation, depression and autoimmune diseases. Oh, and research has shown that it’s addictive - hence why it is so difficult to give up.
Difficult, maybe, but not impossible. You can make the transition to a refined-sugar-free lifestyle easier by replacing those shop-bought cakes and fizzy drinks with home-made snacks that love you back.
A Sweet Treat That Loves You Back
These vegan superfood energy balls are a piece of cake to make, taste great, and nourish your body.
• The nuts and seeds are a source of healthy fats and protein. Around 60% of your brain and all your cells’ membranes are made up of fat; healthy fats are essential for your mood and nervous system.
• Dates and oats are a source of complex carbohydrates and fiber. Fiber helps feed your gut bacteria, helps keep your blood sugar levels stable, and keeps you fuller for longer.
• Superfoods like turmeric and raspberries are packed with antioxidants. Antioxidants scavenge and neutralize the free radicals from pollution and your body’s natural processes.
Vegan Superfood Energy Balls Recipe (plus how to freestyle!)
Makes around 20 balls
Ingredients:
1/4 cup pumpkin seeds
1/4 cup cashew nuts
1/2 cup gluten-free oats
2/3 cup medjool dates
1 tbsp coconut oil (melted)
2 tbsp almond butter
1-2 tsp turmeric powder
Pinch of cinnamon
(Optional: 1-3 tbsp plant-based protein powder - hemp, pea, or rice protein.
Method:
• Place the pumpkin seeds and cashew nuts on a baking tray and roast at 400F for 7-8 minutes, until the cashews are golden. Allow to cool.
• Place the toasted pumpkin seeds and cashew nuts, gluten-free oats, turmeric, cinnamon and protein powder (if using) in a food processor and pulse to combine. With the motor running, add the dates, melted coconut oil and almond butter.
• Process until the mixture turns into a sticky, slightly crumbly consistency. It should hold together when you squeeze it in your hand. If it’s too crumbly, add a date or two. If it’s too sticky, add a few oats.
• Roll the mixture into balls, and place in the fridge to set.
• These will keep for 1 week in an airtight container, in the fridge.
Change it up:
Once you’ve made one type of energy ball, you can easily make different flavors. All you need to remember is the magic formula:
• 1 cup dry ingredients: seeds, nuts, desiccated coconut, freeze dried berries
• 2/3 cup sticky dried fruit: dates, apricots, prunes
• 3 tbsp healthy fats: coconut oil, peanut butter, almond butter, tahini
• 1-3 tsp superfoods: turmeric, cinnamon, maca powder, spirulina, matcha green tea powder, protein powder
Make them, pop them in your bag, and you’ll always have a tasty and nourishing snack to hand for when you fancy something sweet. Make sure you take photos and tag me on Instagram!
How to Make Sure Your Sugar is Vegan
Some sugar manufacturers use bone char to filter cane sugar and make it white. Brown sugar is made by adding molasses to white sugar, so might also have been filtered with bone char. Unfortunately, this information isn’t on the packaging, so how can you make sure your sugar is vegan?
1. Always buy organic. USDA organic sugar cannot be filtered through bone char.
2. If organic isn’t available, go for sugar marked “unrefined”.
3. Beet sugar and coconut sugar are never processed with bone char.
4. Try agave, date syrup, rice syrup, molasses or yakon root syrup instead.
Refs:
https://www.peta.org/living/food/is-sugar-vegan/
https://www.forbes.com/sites/alicegwalton/2012/08/30/how-much-sugar-are-americans-eating-infographic/