Matcha Bliss Balls

I’m still loving on bliss balls as a healthy, nutrient dense snack. Packed with healthy fats from nuts and seeds as well as some extra protein, they give you plenty of nutrition with just a touch of natural sweetness!

This matcha recipe is a spin-off of my Lemon Coconut Bliss Balls.

Why I love matcha:

  • full of antioxidants and has anti-inflammatory properties

  • may help lower blood pressure and cholesterol

  • may help prevent cancer and protect against heart disease

  • helps support the liver and its detoxification processes

  • boosts brain function

  • gentler hit of caffeine than coffee without the energy crash afterwards

If you are particularly sensitive to caffeine, just be aware that the matcha in these bliss balls is a source of caffeine, even though the amount is relatively small considering the serving size. However, if this is you, then think about only consuming these as a morning snack, and/or being sure to decrease your consumption of other sources of caffeine accordingly.


Matcha Bliss Balls

Ingredients:

  • 80g (2.8oz) cashews

  • 60g (2oz) almonds

  • 50g (1.8pz) pitted medjool dates (around 3 dates)

  • 50g (1.8oz) shredded coconut (plus extra for rolling)

  • 20g (0.8oz) pumpkin seeds

  • 1 scoop (roughly ¼ cup / 60mL) protein powder

  • 2 tbsp (30mL) coconut oil, melted

  • 2 tsp (10mL) matcha powder

  • 1 tsp (5mL) vanilla extract

In a food processor or blender combine all ingredients until a well blended and smooth dough is formed.

Pour extra shredded coconut into a shallow bowl or plate. Roll dough into balls, roughly golf ball size (or to your preference). Roll the balls in the shredded coconut to coat.

Refrigerate for 30 minutes to set. Store in an air-tight container in the fridge for up to a week, or freeze for up to 2-3 months.

Makes 8-12 balls, depending on size

Lemon Coconut Bliss Balls

Have you ever looked to buy snack bars and noticed that the simpler the ingredients list is, the more expensive the bar tends to be? (Or maybe this is just something I do!)

Rather than overspend on these bars, I’ve started trying to recreate their flavours in my own energy balls. This one is inspired by my boyfriend’s current favourite “Lemon Cake” flavour.

Just a bit sweet with a teeny bit of tartness, these balls taste like a treat, will satisfy your sweet tooth, all while giving you some protein and healthy fats; perhaps the perfect snack?

Lemon Coconut Bliss Balls

Ingredients:

  • 80g (2.8 oz) Cashews

  • 50g (1.8 oz) Almonds

  • 50g (1.8 oz) Shredded coconut 

  • 40g (1.4 oz) Pitted dates (roughly 6 dates)

  • 20g (0.8 oz) Pumpkin seeds

  • 30mL (2 tbsp) Lemon juice

  • 5mL (1 tsp) Vanilla

In a food processor or blender combine all ingredients and blend until a smooth dough forms.

Using your hands, roll the dough into balls 2-3cm (1”) in diameter.

Store in an airtight container for up to 1 week, or in the freezer for up to 3 months.

Makes 5-6 servings, 10-12 balls

Apple Oatmeal Squares

I am so proud of these apple oatmeal squares! I don’t really bake for the blog; as baking often needs to be so much more precise than other recipes I find the idea of developing recipes a bit too daunting. But I went out on a limb and tried putting some ingredients together and these squares turned out so good!

I would categorize these as a not-sweet treat, although I’ve actually been enjoying two of them for breakfast the past couple mornings with a dollop of full-fat greek yogurt and a drizzle of almond butter! Whether as a snack or as breakfast, these bars are pretty filling and are a great addition to your meal prep routine!

Apple Oatmeal Bars

  • 2 cups (500mL) oats

  • 3 tsp (45mL) cinnamon

  • 1 tsp (5mL) baking soda

  • ½ tsp (2mL) nutmeg

  • ¼ tsp (1mL) sea salt

  • 2/3 cup (160mL) apple sauce, unsweetened*

  • 2 large eggs

  • 2 tsp (10mL) vanilla

  • 2/3 cup (160mL) diced apple

Preheat oven to 360F/180C. Line a 9” (23cm) square baking pan with parchment paper, allowing the ends to hang over the edge of the pan slightly.

In a mixing bowl, mix all dry ingredients until well combined.

Add the apple sauce, eggs, and vanilla, and continue mixing until fully combined and a dough has formed. Fold in the diced apple.

Using a spatula, spread the mixture evenly into the baking pan.

Bake in the oven for 20 minutes. The cake should be slightly browned, firm and spring back in the centre when pressed. Using the ends of the parchment paper, remove the cake from the pan and allow to cool.

Cut into 9 squares (3×3) and enjoy immediately or store in an airtight container in the fridge for up to 4 days.

Makes 9 squares

* As said, this is a not-sweet treat with no added sugar. If you prefer something sweeter, add up to ¼ cup (60mL) of honey or maple syrup

Very Berry Frozen Yogurt Popsicles

Berry season is officially in full swing! I don’t know about you, but I loved the Belgian strawberry season, and now I’m just as excited as the blueberries first raspberries make their way into the stores. We even had a few good harvests from our backyard raspberry plant already!

The nutrient content of different berries can vary, but in general they are a source of vitamins A and C as well as the minerals potassium, calcium, magnesium, and iron. Strawberries are one of the best berries for vitamin C, iron, and potassium. Raspberries are also high in vitamin C, calcium, magnesium, and iron and are lower in sugar but high in fibre. Blueberries tend to be a bit lower in these vitamins and minerals than the others, but are full of antioxidants.

There are many ways to enjoy your berries at any time of the year, but my favourite for this season is combined with yogurt for a healthy and nourishing frozen treat. Check out the recipe below and let me know how you like to enjoy your berries!

Very Berry Frozen Yogurt Popsicles 

  • 1 cup yogurt*

  • 3/4 cup berries, fresh or frozen

Either in a blender, food processor, or a measuring cup with immersion blender, blend together the yogurt and berries. Moderate your blending time depending on how smooth or chunky you want your popsicles to be. Taste the mixture and adjust to your desired flavor (for example strawberries will be sweeter than other berries so you may need less, for a tart berry like raspberry you might want to add a bit of honey).

Fill your popsicle molds with the mixture leaving around 0.3cm at the top as it will expand as it freezes. You can always experiment with layering mixtures of different berries or plain yogurt for different flavours and designs! Place the tops/sticks into the molds and set the popsicles in the freezer overnight. To remove from the molds carefully rinse the mold with lukewarm water until the popsicle can be gently wiggled out.

Makes around 6 popsicles of 60mL each.

* Try to find a full fat yogurt with no additives, especially sugar! Or try a non-dairy yogurt like coconut for a delicious tropical flavour.  

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