These protein balls can be a great snack to manage energy levels, support hormonal balance, and provide a dose of protein and iron without excess sugar. Enjoy one or two as a nutritious snack throughout the day.
Ingredients:
- 1 cup rolled oats
- 1/2 cup almond meal
- 1/4 cup chia seeds
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/4 cup unsweetened shredded coconut
- 2 tablespoons raw cacao powder (for a chocolatey flavor without added sugar)
- 1/2 cup natural almond or peanut butter
- 1/4 cup honey or maple syrup (adjust to taste)
- 1 teaspoon vanilla extract
- 1-2 tablespoons water (if needed for consistency)
- Pinch of salt
- Optional: 1-2 tablespoons collagen powder
Instructions:
Combine Dry Ingredients: In a mixing bowl, combine rolled oats, almond meal, chia seeds, pumpkin seeds, sunflower seeds, shredded coconut, raw cacao powder, and a pinch of salt. Stir well to mix evenly.
Wet Ingredients: Add almond or peanut butter, honey or maple syrup, vanilla extract, and collagen powder (if using) to the dry ingredients. Mix thoroughly until a sticky, uniform mixture forms. If the mixture seems too dry, add water, a tablespoon at a time, until it holds together easily.
Form Balls: Take small portions of the mixture and roll it between your palms to form bite-sized balls. If the mixture is too sticky, slightly wet your hands to make rolling easier.Chill: Place the formed balls on a baking sheet or plate lined with parchment paper and refrigerate for at least 30 minutes to firm up.
Storage: Once firm, transfer the protein balls to an airtight container and store them in the refrigerator for up to two weeks.
Nutritional note: These tasty treats are packed with essential fatty acids, and nutrients such as fibre key for gut health, metabolism, glowing skin and hormonal balance. Nut consumption is also associated with a 15% reduction in the incidence of cardiovascular disease. Research shows nuts are one of the natural plant foods with a unique profile high in beneficial unsaturated fats and low in saturated fatty acids (4-16%).
Sources:
Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682.
Palacios, O. M., Cortes, H. N., Jenks, B. H., & Maki, K. C. (2020). Naturally occurring hormones in foods and potential health effects. Toxicology Research and Application, 4, 2397847320936281.
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About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.
