Tag: compassionpa-c

• Step 1: Heal Your Gut

  

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  March 6, 2025

  compassionpa-c, diet, faith, gut health, health, hope, mental health, microbiome, nutrition, step 1, wellness

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• Quick and Easy Energy Ball Recipe

  

  Recently I was looking for a healthy and wholesome post workout snack. One that was easy to make, without all the all the extra additives found in most packaged foods, even the “natural” ones. I created these gems by combining a few recipe ideas. They make a great snack for physically active kids and adults.

  These energy balls are super easy to make with ingredients already in your pantry, or easy enough to obtain. Although naturally gluten and dairy free, be sure to read labels to confirm. This recipe is designed to be customizable to your unique preferences and tastes.

  Quick and Easy Energy Ball Recipe

  This recipe makes about 18 to 20 servings.

  Total prep time: Approximately 1 hour

  Ingredients:

  • 2 cups rolled oats
  • 1/4 cup with ground flax seed or chopped walnuts
  • 3/4 cup of either chopped nuts, seeds or a mix of both.
  • 1/4 cup unsweetened dried fruit (ex. mulberries, raisins); chop if using figs, apricots or other larger dried fruit
  • 3 teaspoons of your favorite combination of spices (ex. turmeric, ginger coriander or cinnamon, clove, cardamom)
  • 1/4 cup raw cacao nibs or unsweetened dairy free chocolate chips
  • 1/2 cup of unsalted, unsweetened nut butter without added oil
  • 2/3 cup of tahini
  • 1/3 cup honey or molasses
  • 1 teaspoon vanilla extract

  Directions:

  1. Toast the nuts and seeds.
  2. Combine all dry ingredients with nuts/seeds.
  3. In separate bowl, mix together the wet ingredients: nut/seed butter, tahini, honey/molasses.
  4. Add wet ingredients to dry ingredients; combine well.
  5. Refrigerate batter for 30 minutes.
  6. Scoop 3 tablespoons of batter, roll into a ball and set in a container.
  7. Enjoy!

  Notes:

  • It is best to use raw nuts and seeds, pre-soaking them for an hour before toasting them for optimal nutrition. You can do this in advance to save time.
  • I’ve done mixes of coconut flakes, pepitas (pumpkin seeds), almonds as well as sunflower seeds, pepitas, and coconut flakes. Sesame seeds, hemp seeds, chia seeds, pecans or raw peanuts are other good options. Fattier nuts like macadamia and cashew do not pair as well with the nut butters.
  • Select nut and seed butters that are free from added sugars, oils and salt. All of these processed additives can cause inflammation in the body.
  • Some of my favorite nut/seed butter combinations: almond butter and tahini or peanut butter and tahini.
  • Cacao nibs are made from the cacao pod; essentially smaller pieces. They have no added sugar.
  • On a low glycemic index diet? Omit the honey/molasses.*
  • Prefer a lower sugar content? Reduce honey/molasses to 1 tablespoon.*
    • *You will need to add more nut/seed butter to the batter in an equivalent amount for what is removed (ex. omit 1/3 cup honey, add 1/3 cup almond butter).

  Disclaimer: The information provided on this website is meant to be general educational information on wellness. It should not be used as medical advice, or as a substitute for seeking appropriate medical care.

  March 5, 2025

  compassionpa-c, food, gluten free, health, healthy, homemade, plantbased, recipes, wellness, yummy

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