These super healthy Christmas-y bliss balls are full of antioxidants and phytonutrients. They are made with tiger nuts that aren’t actually nuts at all, but tiny tubers that are relatively sweet tasting. Tiger nuts are full of fibre and resistant starch, a type of starch that is indigestible to humans but serves as food for the micro-organisms living in the large intestines. They feed the gut microbiome, keeping the good bacteria and yeasts happy and active to do their important functions, one of which is to simply crowd out pathogenic organisms. The health and diversity of the gut microbiome is vital for the health of the rest of the body, and studies have linked an imbalanced gut microbiome to a wide range of conditions, from obesity to depression.
These bliss balls are low in sugar. Their pleasant sweetness comes from the tiger nuts themselves, as well as:
- Dried sour cherries – sour cherries are less sweet than normal cherries and rich in anthocyanins, plant nutrients that have potent antioxidant and anti-inflammatory properties. A recent study with nearly 100 participants found that regular sour cherry consumption may prevent the formation of free radicals that can cause damage to our DNA and cells. Free radicals have been linked to the development of many diseases, e.g. cancer, as well as premature aging.
- Blackstrap molasses – this gorgeous sweet black viscous paste is a delicious by-product from sugar refining and contains a lot of nutrients that are completely stripped of the white stuff. Although still mostly sugar (50 grams sugar in 100 grams of molasses), it’s high in vitamin B6 and minerals manganese, magnesium, potassium, iron, selenium, copper and calcium. It’s got a slight liquorice-y flavour, which I love. [Coming from Finland, the place of salty liquorice (as seen in this article), it’s no surprise that I love that flavour! 🙂 ] Blackstrap molasses is my absolute favourite sweetener, and I use it often in my recipes. I’m also known to eat a big spoonful as a treat straight from the jar. 😀
- Medjool dates – this recipe is using 4 dates only, as they are very sweet and high in sugar, approximately 70%, so go easy on them.
Chia seeds, creamed coconut and almond butter not only serve as binders but also provide flavour, good fats and protein. Freeze-dried raspberry powder has a lovely tangy taste. You can use more or less, depending on how much raspberry flavour you want to add to these balls. Raspberries are high in vitamin C, mineral manganese and fibre. They also contain a diverse range of anti-inflammatory anti-oxidant phytonutrients, e.g. quercetin, cathecins and resveratrol, as well as the anti-inflammatory raspberry ketone rheosmin, which has been shown to increase fat breakdown and the use of fat for energy in the body.
All the ingredients can be bought from good health food shops or online (e.g. Healthy Supplies, Planet Organic, Amazon).
Tiger Nut Bliss Balls
Ingredients:
- 150 g / 1 cup tigernuts, soaked in water overnight
- 1 tbsp (white) chia seeds
- 3 tbsp water
- 50 g / ½ cup sour cherries
- 4 medjool dates
- 1 tbsp blackstrap molasses
- 1 tbsp creamed coconut
- 1 tbsp almond butter
- 2-4 tsp freeze-dried raspberry powder
Christmas-y Coating
- Desiccated coconut
- Freeze-dried raspberries
- Dehydrated ground-up orange peel (optional)
Method:
Put the chia seeds into a bowl with 3 tbsp water and leave aside to form a gel. Put the sour cherries and dates and 1 tbsp of water into a small saucepan and place on a low heat. Let simmer for a few minutes to soften, then press against the saucepan walls with a fork to mash into a paste. Add more water and keep simmering a few more minutes if necessary. Place the soaked and drained tiger nuts in a food processor and process into a crumb. Add the cherry-date mixture, molasses, creamed coconut, almond butter, raspberry powder and acai powder, then process until well mixed and smooth.
Place some desiccated coconut, raspberry powder and ground orange peel onto a plate and mix well to make a Christmas-y coloured (red, white and gold) coat for the balls. Form the dough into small balls with your hands and roll each ball in the coating. Place onto a tray or plate and transfer into the fridge. Leave to set and harden slightly (they will still be quite soft) before eating.
Happy Christmas!
