Chocolate comes from cocoa, which is a tree that makes it a plant. Chocolate is salad.
Anonymous
Okay, maybe with Chocolate too!
Every February, you will see store shelves loaded with decadent chocolate options. These chocolates come in many shapes, forms and sizes along with varying ingredients. Some healthy, some not so healthy. If you are ready to add a new option to your gift giving this Valentine, I have just the recipe for you, "Nuts4YOU Energy Balls"
As in every recipe I create, there is a rhyme and a reason to the selected methods of preparation and the selection of ingredients. In the case of this Nuts4YOU recipe, the selection of almonds and other nuts has been studied and suggested to provide numerous health benefits, including glycemic control and improving high-density lipoprotein (HDL-c) concentrations.
Nuts are high energy density foods and may help control satiety and improve cognitive function. What's also good news, is that studies show that regular consumption does not stimulate weight gain! In fact, they may increase thermogenesis (fat burning).
The introduction of these foods also promotes an increase in the quality of the diet, because they are rich in MUFAs, PUFAs, proteins, fibers, vitamins, minerals and bioactive compounds with antioxidant potential. Moreover, nut intake demonstrates benefits on health outcomes, preventing and/or treating some chronic disease related risk factors, such as changes in glycemic and lipid metabolism, oxidative stress, and inflammation. [1]
In terms of whether you soak or not, it's personal preference at this juncture. When I first started increasing nuts and seeds in my diet, my studies pointed me to soaking them to reduce the phytates in the nuts and seeds and thus also increasing the bioavailability of the nutrients. According to a study published in PUBMed [3] , soaking does not appear to significantly alter phytate concentration and they have not studied the nutrient availability. Having said that, I personally find nuts more digestible when soaked and more flavourful. Do what works with your personal digestive capabilities.
And now for the coveted ingredient almost everyone loves, chocolate! Chocolate comes from the Theobroma cacao tree. This tree's fruit is cacao.[2] Once picked these bitter beans are fermented which turn the beans into something more edible and darker in color. The longer the fermentation, the more flavour. It is from this bean being roasted (cocoa) or used raw (cacao) combined with other ingredients that creates "chocolate". There are numerous health benefits that come from consuming chocolate, especially dark and minimum 70% cacao. Studies show high amounts of antioxidants, which are immune and health supportive along with measurable amounts of magnesium, potassium and iron. Studies reveal cacao/cocoa to help with circulation and have anti-inflammatory properties. Although, cacao also has caffeine, it does not have the same over stimulating effect on the nervous system. However, if you are sensitive to caffeine, I have an alternative ingredient, which happens to be my favourite, and that is raw 'carob' powder. Carob powder is sweeter by nature and it also
boasts higher levels of calcium!
You will also notice I chose not to use processed sweeteners and where possible, I substitute in natural whole foods that will add that "sweet" factor. In this recipe, I used a combination of dates and figs (soaked) and the optional honey, if you really have a sweet tooth. The addition of hempseeds, chia seeds and coconut shreds completes the healthy fat, protein and fiber (soluble and insoluble) profile, adding additions of not only omega 6, but omega 3, medium chain triglycerides and numerous minerals and vitamins.
Lastly the real FUN part, rolling and dressing these nutty beauties! Getting your hands messy is part of the fun for both the adult and kid in you! Be creative, I personally love the sweet and tangy flavours of cut up cranberries, dried golden berries and goji berries! Pow! Flavour Explosion! You can make them and place them on sticks for kids (who doesn't love something good on a stick!) or simply roll and serve!
Not guilty pleasures here, well okay, maybe because they really do taste sinful!!
Nuts4You Energy Balls
Prep Time: 30 minutes
Makes: 18
*Special Instructions: You will need a high powered food processor.
Ingredients:
Pre-prep step for nuts, optional: 2 cups of distilled or spring water for soaking
For Dried Fruit, recommended: for easier blending, 1 cup of distilled or spring for the dried fruit
Part One:
1 cup of raw almonds or macadamia nuts (3/4 cup of nuts if soaking)
1/2 cup of gluten free rolled oats or honey sweetened gluten free crispy rice cereal
1/4 cup of cocoa, cacao powder( roasted or raw) or raw carob powder
1/2 cup coconut shredded
2 tbsp of chia seeds
Part Two:
1/2 cup of hemps seeds
6 dates, soaked
3 figs, soaked
1/2 cup of almond, peanut butter or pumpkin seed butter (unsalted, organic; if salted omit salt from recipe)
1/4 tsp sea salt
2 tbsp of honey, optional
2 tbsp of plant mylk, or more if needed
Part Three: For rolling in:
extra shredded coconut, carob or cacao powder
hempseed, dried fruit ( chopped cranberries, goji, golden berries)
finely chopped walnuts or other preferred seeds (optional)
Pre-preparation:
soak almonds / macadamia nuts overnight overnight in 2 cups of distilled or spring water with 1/4 tsp of sea salt (optional step)
soak dates and figs in 1 cup of spring or distilled water (recommended
Preparation:
using a sieve, rinse nuts and fruit, drain excess water, pat dry
assemble Part One ingredients into the blender and blend till ingredients are crumbly, not powdery, with a spatula, scrape edges down
add Part Two ingredients.
if there is enough moisture it will begin to form into a dough,
test mixture by trying to form a ball; if the mixture crumbles, add up to 2tbsp of water or a plant mylk. Blend again
you now should be able to roll the mix into balls. The balls can be sized to preference- meatball size or bigger! (Note that they can be very filling!)
place your rolling ingredients Part Three on parchment paper.
Roll balls in shredded coconut, in cocoa powder or carob powder or nuts etc.
Place on parchment or wax paper and store in a container in fridge ( one week) or freezer (3 weeks).
Meal Preparation /Tips:
roasted nuts present another flavour dimension and can also be used
great energy pre- workout food! Great anytime snack food on the go!
place them on short skewer sticks and turn them into ball-pops!
European Almonds add extra flavour of almond ( I purchase Organic European Almonds through #PranaNuts and Seeds in Quebec)
References:
1. Health benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748761/
2. Soaking: https://pubmed.ncbi.nlm.nih.gov/32199146/
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Life is better with chocolate...