This super simple recipe is a special share from the ‘No-bake’ chapter of my gorgeous ebook ‘The Well Nourished Lunchbox’. It’s a quick and easy to make treat, very nutritious and satisfies the strongest chocolate craving. They are nut, gluten, grain, egg and refined sugar-free; a bit of a change from the dried fruit, high-sugar energy balls or bars about.
Health benefits
The sunflower seeds are a wonderful source of vitamin E, many essential minerals, monounsaturated fats and protein. The pumpkin seeds super-charge this recipe with zinc and the sesame seeds with calcium. The chia seeds are a balanced blend of fibre, essential omega-3 fatty acids, protein and many phytonutrients. The principle medium chain fatty acids in coconut, lauric and capric acid, are anti-inflammatory and support immune and digestive health. The cacao adds antioxidants galore and the cinnamon stabilises blood sugars for a sustained energy release!
Bonus Points
Activate (soak and then dehydrate) your mixed seeds to make them more digestible and nutritious. Otherwise use lightly toasted seeds for a nuttier result.
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.
Nut-free Cacao Bliss Balls
Ingredients
- 150 g mixed seeds (approx. 1 cup) ground (140g pumpkin and/or sunflower seeds plus 1 tablespoon linseed)
- 20 g chia seeds (2 tablespoons) ground
- 80 g desiccated coconut (1 cup)
- 30 g cacao (¼ cup) unsweetened Dutch process or raw
- 1 tsp ground cinnamon
- 85 g rice malt syrup, honey or maple syrup (¼ cup)
- 100 g coconut oil
- 1 tsp vanilla -powder, extract or essence
Method
- In a bowl or food processor combine the seeds, chia or flax, coconut, cacao and cinnamon. Thermomix 10 seconds, speed 5.
- Add the sweetener, coconut oil and vanilla and mix until well combined. Thermomix 15 seconds, speed 5.
- Roll into small balls and toss in the extra coconut or cacao if desired. This is a great job for the kids.
- Place on a tray lined with baking paper and pop in the fridge or freezer to set.
Store and serve
- Store in an airtight container in the fridge for a few weeks, or freeze for up to a month. I pack these into the lunch box from frozen (against an ice brick). They will fall apart if not kept cool.
Variations
Low-fructose
Choose rice malt syrup as your sweetener.Coconut-free
Replace the desiccated coconut with more ground seeds and the coconut oil with butter or ghee.Cacao-free
Replace the cocoa with carob powder.Vegan
Choose rice malt or maple syrup as your sweetener.Time saving Tip
Sometimes I just don't have the patience to roll balls. This mixture can also be pressed into a tin lined with baking paper, chilled to set and then cut into squares and stored.I'd love to hear how your kids enjoy this recipe - post a comment or rate this recipe below.
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Laura Reidy says
I love your low sugar, nut free and super simple approach, making lunch boxes a breeze! This is one of our favorites. Takes under 5mins to make and press it onto a tin so 0 effort. So yummy 🙂
Georgia Harding says
So glad you love them Laura. Thanks for your feedback and the 5 ?s G x
Kelly says
Hi Georgia,
I’m a little unsure about soaking the seeds. I’ve read different web page on soaking linseeds and it seems really in depth. Would you be able to clarify? Also, do I need to soak the chia seeds first?
Thanks
Georgia Harding says
Kelly for bliss balls you are only going to soak the seeds if you intend to activate them (this is a stand alone process that will involve first soaking, then dehydrating / completely drying them in a dehydrator for 12-24 hours). I try to activate my nuts and seeds in bulk (when buying so they are ready to grab and use) as it’s too time consuming to activate for one recipe. If you don’t want to activate the seeds (I often don’t if I don’t already have them done) then just toast them a little.
You can buy activated pumpkin and sunflower seeds too. In this recipe the small seeds (linseed/ chia) are definitely NOT soaked otherwise the balls will be sloppy and won’t store. ☺️
Susanna O says
Hello, I am keen to try these but I would like to make them oil free. Any suggestions for replacing the coconut oil? Would applesauce be ok? Thanks.
Georgia Harding says
Hi Susanna. I’ve never tried to make them oil free sorry. The coconut oil is in the recipe not only to ensure fat soluble vitamins are absorbed, but also to because it binds and sets the ball. Apple sauce will bind, but not sure about setting them. If you try let me know how they go Gx
Fiona says
I make these weekly and everyone loves them. I add 2 drops peppermint essential oil and only put in 80g coconut oil as I find them too oily with the 100g of oil.
Georgia Harding says
Thanks for sharing your variations Fiona, I love peppermint choc too G x
Renae Natoli says
love love love this recipe!! I make it every week 🙂 Love that it uses no dates.
Georgia Harding says
So glad you love it Renae G x
Lexi says
How do you dehydrate seeds?
Georgia Harding says
Hey Lexi. You need to soak them then heat in a dehydrator (at a low heat) until completely dry/ crisp. G x
Vanessa Boettcher says
Hi,
Any suggestions for a chia seed replacement/alternative?
Thanks
Vanessa
Well Nourished Team says
Hi Vanessa, thanks for your question. You can try substituting the chia seeds with 4 tbsp quick oats or ground up oats.