bliss balls – Nat's Ladle

Hemp and Coconut Bliss Balls [vegan, gluten free, oil free, nut free, refined sugar free]

Published on May 29, 2022 by nathaliejasmin2019Leave a comment

With school thankfully being back again this year (yay!), my frantic mornings are filled with two dilemmas. One is packing a snack in my daughter’s lunchbox that is a) nut-free and b) actually gets eaten. The other is that I often don’t have time for a full-on breakfast but need the energy to tackle the drop-off and dealing with those first work emails. Enter my allergy-friendly hemp and coconut bliss balls – a nutritious and delicious breakfast or snack that is very versatile and can even be frozen for meal prep.

I used to make bliss balls with rolled oats and pea protein powder to replace nuts but at the moment my digestive system hat hit rock bottom sadly so I cannot even have oats or pea protein anymore. Enter hemp protein! I don’t care for it much in smoothies but it is superb in these bliss balls.

Most bliss ball recipes suggest to use Medjool dates and they are definitely superior in texture (much softer) but they are also very expensive. I find I can achieve the same result with just regular dried dates from the baking aisle. I soak them for a bit in hot water and then drain them well.

Ingredients
1 cup packed dried dates (approx. 210g), soak in hot water before using to soften them up
1 cup desiccated coconut (reserve some for rolling)
1 scant cup of hemp protein powder (can use other protein powder)
2 tbsp raw cacao
optional: spices like cinnamon, gingerbread spice
optional: vanilla or almond extract

Method
Blend the dates first into a date paste using a high powered blender.
Then add everything and blitz into a sticky dough. I should come away from the sides of the blending cup after some time. Add a few drops of water if it seems to crumbly.
Wet your hands a bit to form 20-24 balls and roll in reserved desiccated coconut. Store in the fridge or freeze for up to 3 months.

Enjoy! Nat xoxo

Sesame Bliss Balls [vegan, gluten free, refined sugar free]

Published on March 16, 2022 by nathaliejasmin2019Leave a comment

I love the savoury flavour of sesame in sweet treats, it adds a gentle Middle Eastern note (baklava anyone!) and tones down the sweetness. Besides, sesame seeds are a real nutrition powerhouse. The seeds may be tiny, but they do pack a punch: Besides fibre and protein, just three tablespoons of these little guys provide as much as 22% of your daily calcium, 25% magnesium, 32% manganese, and 21% of zinc (source). They are also said to lower blood pressure and reduce inflammation, among other benefits. Shall we tuck in?

Delicious and healthy sesame bliss balls

One cup packed, pitted, chopped dates
One cup oats, preferably ground
2 tbsp cacao
2 tbsp tahini
4 tbsp sesame seeds

Blend the dates in a high-powered blender until you achieve a smooth date paste texture. Add the remaining ingredients, but only 2 tbsp of the sesame seeds and blend to a homegenous dough. Shape into approx. 20 balls, roll in remaining sesame seeds and refrigerate.

Enjoy!

Nat xoxo

Simple Cacao Bliss Balls [vegan, gluten free, refined sugar free, low fat]

Published on March 16, 2022 by nathaliejasmin2019Leave a comment

Who doesn’t love bliss balls? They are a healthy afternoon treat with your cuppa, the perfect pick-me-up for that dreaded afternoon slump, a beloved addition to school lunchboxes or even an energizing breakfast on the run!

Alas, most bliss ball recipes on the nut contain nuts or nut butters, which not only makes them unsuitable for people with allergies, but also unnecessarily high in fat. Here, I present my staple recipe with 5 pantry ingredients!

1 cup (certified gluten free) oats, preferably ground to a coarse flour
1 cup packed (approx. 20) dried dates, pitted, chopped (and soaked in hot water if not using Medjool)
1/4 cup protein powder of choice (vanilla or chocolate works best)
2 tbsp cacao
3 tbsp desiccated coconut (optional)
cinnamon to taste
pinch of sea salt

First, blend the soaked and drained dates in a high-powered blender until you get a smooth date paste. Add the rest of the ingredient and blend until a smooth doughy ball forms. Shape approx. 24 small bliss balls and refrigerate.

Enjoy! Nat xoxo

Lowfat, nut-free “Marzipan” balls [vegan, gluten free]

Published on March 16, 2022 by nathaliejasmin2019Leave a comment

A lower fat version of marzipan bliss balls

Marzipan used to be my favourite treat as a child! I have now recreated a lower-fat version with dates instead of marzipan paste and almond extract as a stand-in for that delicious marzipan flavour. These little guys are therefore also perfect if you or the little person in your life is allergic to nuts and they are also a great addition to your school lunchbox!

Delicious nut free marzipan bliss balls made from pantry ingredients

Of course, Medjool dates are always best. However, I know they are pricey and not always easy to find so I often just use regular dried dates from the dried fruit section of the supermarket which are very cheap. It is a good idea to always have a bag of dates in your pantry as they keep for a long time and you can make delicious healthy treats in a jiffy! Regular dried dates would need some soaking in hot water beforehand though. I use a vegan vanilla protein powder which enhances both the flavour and nutritional properties of the marzipan balls and also makes these treats more satisfying without getting a sugar spike. Feel free to replace with ground oats if you are not into protein powders.

I do love the chocolate glaze as it offers the true German “Marzipankonfekt” experience. I use a good-quality vegan dark chocolate with 85% cocoa. Dairy-free dark chocolate can easily be melted in the microwave without curdling or burning (as milk and white chocolates tend to do). Feel free to omit the dark chocolate glaze if you want an even lower-fat version. So whether you feel like an extra-indulgent treat with the chocolate glaze or prefer your marzipan balls pure, you will surely enjoy these “marzipan” balls!

1 packed cup (approx. 20) dried, pitted and chopped dates (soak in hot water if you are not using Medjool)
One rounded scoop (40 grams) vegan vanilla protein powder
Almond extract
1 tbsp cacao or cocoa
50 grams dark chocolate for the glaze (optional)

First, blend the dates in a high-powered blender until a smooth date paste forms. Then add the protein powder, almond extract and cacao and blend some more. The mass should form a doughy ball that does not stick to the sides of your blender. Now roll some small balls of about 2cm diameter – this will yield about 20-24 balls. Now melt some dark chocolate (I use about half a Lindt bar of dark chocolate which is 50 grams) in a small bowl in the microwave for 30 seconds, glaze balls and refrigerate.

Enjoy! Nat xoxo

Three Ingredient Protein Bliss Balls [gf, vegan, nut free]

Published on February 17, 2021 by nathaliejasmin2019Leave a comment

Soooo….it’s been 3 whole years since I last posted. Crazy, I know. And we all know that a few things happened last year. So let me just say I hope you are all staying safe and sane and because I thought we can all use a little bliss and energy in our lives right now, I created these bliss balls (or energy balls) for you.

They are obviously gluten free, dairy free and vegan as all the creations on this page. And they are also high in protein to feed that baby biceps. Being nut-free, they are not only great for kids lunchboxes, they are also considerably lower in fat than nut-based bliss balls.

When I found out, that my two littlies really like dates, I decided to harvest this opportunity and create these super yummy and super healthy treats that only require THREE simple ingredients and are ready in a jiffy! Think juicy dates, your favourite vegan protein powder (obviously, do not use powder that contains stimulants if you are making these for kids), as well as buckwheat groats! If your protein powder is not salted, I also highly recommend adding a good pinch of Himalyan sea salt. And because being flexible is key, feel free to add whatever you fancy – raw cacao powder, maca powder, coffee powder, nuts, seeds…the sky really is the limit!

Are you ready?

Makes approx. 20-25 bliss balls

250 g juicy dates
100 g vegan protein powder of choice
50 g raw buckwheat groats
pinch of Himalayan sea salt (optional, but highly recommended)
any other add-ins (optional) (coffee, chocolate chips, nuts…)

Chuck everything into a high powered blender and blitz away! Note, you will probably have to add a little (!) (hot) water to get the mix going, depending on the amount of moisture in your dates.
The mix should come together in a ball after about 20 seconds or so. If not, add a tiny dash more water. Don’t forget to scrape the sides of your blender with a spatula.
Now comes the fun part: Roll into balls! If you can resist, I’d highly recommend putting these in the fridge for a bit before tucking in.
Please let me know in the comments if you made these and what you added. 🙂

Enjoy!

Nat XOXO

Healthy Chocolate Orange Truffle Bliss Balls {vg, gf}

Published on October 1, 2017 by nathaliejasmin2019Leave a comment

When it comes to snacks (or food in general), efficiency is key for me. I like recipes that don’t take long to prepare but yield enough to be set up for a few days. Bliss balls is one such efficient way of snacking. They are ready in minutes and you have a healthy snack on the go for a few days, if not a week. So please excuse another bliss ball spam and let me introduce you to my healthy chocolate orange truffle bliss balls!

Chocolate and orange are a match made in heaven, and while I am generally not a huge fan of pairing fruit and chocolate, the combo chocolate-orange simply amazes me every time. The tangy zest of the orange is just a perfect match for the slight bitterness of dark chocolate. I added some poppy seeds for some additional crunch.

Containing just five ingredients – dates, oats, orange marmalade, cacao, and poppy seeds -, these bliss balls couldn’t be easier to throw together. Their rich taste and texture is incredibly satisfying, meaning they are the perfect afternoon pick-me-up or after dinner treat without the risk of going overboard or unhealthy cravings.

Dates and oats provide vitamins, minerals, fiber and healthy carbs, while the raw cacao is not only a mood booster, but provides more calcium than cow’s milk and more iron than some cuts of beef! Finally, poppy seeds for healthy fats. Hello, shiny hair!

Makes 18 bliss balls

1 cup (Medjool) dates (if not using Medjool, you might have to soak your dates for a bit)
1/2 cup gluten-free oats
2 tbsp raw organic cacao
1 tbsp (sugar-free) orange marmalade
1 tbsp of poppy seeds

Just mix all ingredients in your blender and roll in some additional poppy seeds if you like. These babies also make a cute gift and last at least a week in the fridge.

Enjoy!

Gingerbread Bliss Balls {vg, gf}

Published on April 9, 2017 by nathaliejasmin2019Leave a comment

I am continuing my bliss balls obsession with a new flavour that is just perfect for the current season – autumn! While autumn here in the southern hemisphere doesn’t necessarily go hand in hand with gingerbread, the shops in Germany and other Northern and Central European countries start to fill up with all kinds of gingerbread-y goodies as soon as the leaves turn yellow. And because gingerbread is so delicious and comforting all year round – not just in the lead-up to Christmas – here’s my gingerbread bliss balls.

The idea for gingerbread bliss balls has been at the back of my mind for a while. After all, if you make carrot cake bliss balls and cookie dough bliss balls, why not turn other baked favourites into healthy snacks as well? I am pleased to say that these babies are utterly delicious! They are spicy, warming, comforting, full of flavour and just divine. I love all my bliss ball creations – if I do say so myself – but I think this is by far my new favourite. So make these now or bookmark this page if you are craving something really delicious and really healthy or frantically looking for Christmas presets (or any presents) in a few months’ time.

These gingerbread bliss balls are of course vegan and gluten free, but they are also nut free, which is great if you are watching your fat intake or struggle with nut allergies. My gingerbread bliss balls are therefore also great for kids’ parties and toddler snacks, in which case you might want to ease up on the spices a bit. Featuring dates, oats, maple syrup and an array of spices, these gingerbread bliss balls are refined sugar free, packed with fiber and magnesium, antioxidants, vitamins and minerals, while cinnamon helps to lower blood sugar, ginger has anti-inflammatory effects, and cardamom aids detoxification.

If that is not enough to convince you, these balls take just a few minutes to prepare!

Gingerbread Bliss Balls

Makes 12-15 bliss balls

2 cups rolled oats
6 Medjool dates
1.5 teaspoons ground ginger
1.5 tsp ground cinnamon
half a tsp nutmeg
half a tsp cardamom
2 tbsp maple syrup
half a tsp gingerbread spice

First, process the oats in a high powdered blender until a coarse meal forms. Add the other ingredients and blitz until you achieve a malleable consistency. Shape 12 to 15 balls and store in the fridge to firm up a little. They can last in the fridge in an airtight container for up to two weeks. But I doubt they will last that long. 😉

Enjoy!

No-Bake Matcha Energy Balls {vg, gf}

Published on March 19, 2017 by nathaliejasmin2019Leave a comment

My obsession with anything green continues. My love for matcha is not exactly a secret, and neither is my infatuation with these little no-bake babies that go by the name bliss balls or energy balls. Want proof that I am not a newbie to these things? See here, here, here, and here. So it was only a matter of time before matcha and energy balls would be happily married in my kitchen. Read: no-bake matcha energy balls.

Matcha does not only taste great – and coming from a green tea hater, this is saying something! – it is also much better for you than standard green tea. Matcha is brimming with antioxidants for that glow in your skin. It boosts memory and concentration – something we all need in our fast-paced lives – and increases energy levels without the coffee jitters. Whether you believe in detoxing or not, matcha green tea is a great way to purify your body and it strengthens your immune system, which is a great asset, especially in the shoulder seasons when the weather doesn’t really know what it wants. Matcha also greatly contributes to an improved mood, so with eight long Melbourne winter months ahead, it’s time to get your matcha in!

These balls are ridiculously easy and quick to make, so there’s absolutely no excuses to chomp down these matcha energy balls in 5 minutes! The only thing you might not have readily available in your pantry is the matcha powder. But I think I’ve offered enough reasons pro matcha, so: Get your hands on the matcha!

No-Bake Matcha Energy Balls

Makes 18 matcha energy balls (or less if you like them bigger)

One rounded, well-packed cup of dates (any kind) (approx. 200 g) (you might need to soak your dates in hot water for ten minutes if not using Medjool. Then drain well and use.)
One cup rolled oats
quarter cup desiccated coconut
2 tsp high-quality organic matcha powder, plus more for rolling

Soak and drain your dates as required. Blitz the oats up until they resemble a course meal. Add soaked and well-drained dates, coconut and matcha and mix on high until well combined. Shape 12 to 18 balls, roll in some more matcha powder if desired and store in the fridge.

Enjoy!

Raw Vegan Paleo Lamington Truffles

Published on March 10, 2017 by nathaliejasmin2019Leave a comment

I have a question for you. Are these guys bliss balls, energy balls, bites or truffles? Or something else entirely? I guess they are a bit of everything. But I used the words “bliss balls” and “energy balls” so often that these are truffles. Raw vegan paleo lamington truffles, just to make things clear.

If you love food and health blogs, like I do, you’d probably know that the raw vegan community and the paleo community don’t love each other. However, why not focus on the similarities rather than the differences? Sure, the paleo diet tends to be meat-heavy, but when it comes to cutting out crap from your diet, I think both vegans and paleo dudes agree! And if you ever happen to have a vegan and a paleo friend over for afternoon tea or if you just want a really delicious treat that’s good for you and won’t weigh you down, make these raw vegan paleo lamington truffles.

The lamington belongs to Australia like the barbecue and the pavlova. If you haven’t heard of a lamington, it’s a sponge cake square coated with chocolate and rolled in desiccated coconut. There’s usually also some cream and/or jam between layers. In short, it’s a delicious albeit sugary and unhealthy dessert that is neither gluten free nor vegan. But my raw vegan paleo lamington truffles are coming to your rescue. No refined sugar, no dairy, no wheat, just five super-healthy ingredients. All the taste of lamington with none of the guilt. And even if you’ve never had a lamington, you are more than welcome to tuck in. Either way, you’ll be pleasantly surprised!

Raw vegan paleo lamington truffles

Makes 12

175g dates (about 1 cup packed) (if not using Medjool, you will need to soak them in hot water for half an hour, then drain well)
2 tbsp raw cacao
2 tbsp desiccated coconut
4 tsp LSA or almond meal or flaxseed
3 tsp chia seeds

Blitz the well-drained dates until a paste forms. Add the other ingredients and process until the mix comes together. Shape into 12 balls and store in the fridge for up to a week (I doubt they last that long!)

Enjoy!

Cacao & Coconut Energy Balls {vg, gf}

Published on March 4, 2017 by nathaliejasmin20191 Comment

You guessed it…time for some more energy balls! Who can’t do with some more energy? So I thought I’d come to your rescue with this ridiculously easy cacao & coconut energy balls! These babies look cute enough, but there are some serious superfoods hiding behind their humble appearance! And they are easy-peasy, requiring just a few minutes between meetings and a high-powered blender! Who is in?

While chocolate still suffers from a bad rap, cacao is actually one of the world’s superfoods par excellence. With 40 times the antioxidants of blueberries, raw organic cacao contributes to glowing skin and the prevention of disease. Everyone knows nowadays that a couple of squares of dark chocolate a day have heart-protecting properties. But cacao’s benefits don’t stop there. As the highest plant-based source of iron, it is the best antidote to that feared 3pm slump! Cacao is also sky-high in magnesium – the mineral modern nutritionists beleive we in the Western world are most deficient in! And with more calcium than cow’s milk it’s time we give cacao the green light! Dairy is so 2012. We have cacao & coconut energy balls!

Add to the mix Medjool dates, nature’s powerhouse chock-full of more magnesium, calcium, iron and other goodies, as well as oats (think healthy carbs and fiber) and flaxseed (omega 3s!), and it becomes clear why every bite of this deliciousness is pure goodness in a ball!

Happy rolling.

Cacao & Coconut Energy Balls

1 cup packed Medjool dates, soaked in hot water for an hour, well drained
1 cup oats, ground to a fine flour
1/3 cup raw cacao
1 tbsp flaxseed
half a cup shredded coconut for rolling

Process all ingredients except the coconut in a high-powered blender until the mixture comes together. Chill for 20 minutes, then roll into balls. Toss the coconut in a shallow bowl and roll the balls in it.

Enjoy!