Protein Balls for Hormone Health

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.

Contact the Athlete Sanctuary and learn how we can help you to increase health, wellbeing and performance.

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.