Speaker 1: I am so excited to see my guest, Emmanuel Bonham
Speaker 1: make healthy energy balls. Emmanuel, take it away.
Speaker 2: Thank you. My name is Emmanuel.
Speaker 3: I am a plant based nutritionists and animal advocate and
Speaker 3: lover of all things vegan and plant based. I'm going
Speaker 3: to be making today healthy energy balls. These are one
Speaker 3: of my favorites. They're super quick and easy to make,
Speaker 3: minimal ingredients. I'm going to take you through everything you
Speaker 3: need to know, all right, so let's get into this
Speaker 3: really healthy recipe. So minimal ingredients, We've got lots of
Speaker 3: healthy fats in here. These energy balls are going to
Speaker 3: help keep you sustain they're going to help keep you full,
Speaker 3: and they taste.
Speaker 2: Really good as well.
Speaker 3: So we're going to start with the base, which is
Speaker 3: oat flour. Now, you can use oats, but I love
Speaker 3: the smooth consistency of the oat flower.
Speaker 2: So we're just going to go ahead and pour that
Speaker 2: in there. And all of these.
Speaker 3: Exact grams or cups are going to be in the description,
Speaker 3: so no need to worry about remembering all of this.
Speaker 3: We're just gonna kind of throw it in for now,
Speaker 3: but for specifics check the caption. So we've got our
Speaker 3: oat flour we've got peanut butter, which is I'm obsessed
Speaker 3: with peanut butter.
Speaker 2: I could have this on its own, but we won't
Speaker 2: get into that.
Speaker 3: And you know, if you don't, if you don't eat
Speaker 3: nuts or you have a nut allergy, there's plenty of
Speaker 3: amazing alternatives.
Speaker 2: You can use.
Speaker 3: You can use sunflower butter, and even if you're eating
Speaker 3: nuts and you don't want to use peanuts, you can
Speaker 3: use almonds. Almond butter is an amazing alternative as well
Speaker 3: for a nice soft taste.
Speaker 2: So we're just gonna scoop all that in there.
Speaker 3: I'm gonna not lick the bowls. It's gonna pht that away. Okay,
Speaker 3: Now we're gonna move onto our sweetness. So I've got maple.
Speaker 3: You can use date syrup, you can use molasses, you
Speaker 3: can use whatever you want, but I like a good
Speaker 3: organic maple syrup, as I'm sure your Canadian listeners will
Speaker 3: as well. They'll be very happy that I'm using. And
Speaker 3: we're just gonna drizzle that in there, and that's gonna
Speaker 3: make it stick together really nicely. I'm gonna give that
Speaker 3: a little stir just for now. I'm just gonna stir
Speaker 3: that up a bit and you want it to kind
Speaker 3: of like clump together. Obviously, these balls need to hold together,
Speaker 3: so that's mainly mixed. Now we're gonna put the healthy
Speaker 3: fats in. So my choice of healthy fats is gonna
Speaker 3: be flax seed, so we're gonna have around. This is
Speaker 3: about forty grams flack seed. These are amazing little powerhouses,
Speaker 3: great amigas in here, and again lots of fiber. They
Speaker 3: keep you full, so they're fab Absolutely love them. Cheer
Speaker 3: seeds next, we're gonna sprinkle those in. And what I
Speaker 3: love about seeds is they're so cheap, honestly, like they're
Speaker 3: one of the healthiest foods you can eat, but yet
Speaker 3: they are so so cheap. Okay, I'm actually gonna get
Speaker 3: a little bit hands mucky with this so I can
Speaker 3: form the perfect ball. But the last two ingredients we're
Speaker 3: gonna add This is optional, but I love to add
Speaker 3: it is half a teaspoon of vanilla extract, So half
Speaker 3: a teaspoon and we're just gonna drizzle that across. And
Speaker 3: then always a little pinch of good quality sea salt.
Speaker 3: So we're just gonna pinch that across. And now for
Speaker 3: the fun part. This is where we get our hands dirty.
Speaker 3: You know, it's a little bit clumpy, and we're really
Speaker 3: gonna mix those seeds in, get.
Speaker 2: All that goodness in.
Speaker 3: And the great thing that a lot of people don't
Speaker 3: really think about seeds is that and nuts as well.
Speaker 2: Actually, if you're using nuts, there's a lot of protein
Speaker 2: and seeds and nuts.
Speaker 3: Peanut butter is per hundle grams want a very high
Speaker 3: source of protein.
Speaker 2: And a lot of people don't realize that.
Speaker 3: We you know, we rely on legumes or tofu or whatever,
Speaker 3: but we rarely stop and think about how amazing seeds
Speaker 3: and nuts are and you know where we can get.
Speaker 2: Our protein in these things.
Speaker 3: So this is coming together quite nicely. Now we've got
Speaker 3: a dough. So we've got this dough. It should be
Speaker 3: nice and kind of clumped together. It shouldn't be dry.
Speaker 3: If it is falling apart a bit, you might want
Speaker 3: to add a little bit more peanut butter, or you
Speaker 3: might want to add a little bit more maple, just
Speaker 3: to bind everything together. And what we're going to do
Speaker 3: is we're going to get a clean tray and we're
Speaker 3: just going to take a chunk, depending on how big
Speaker 3: you like to have your protein balls, We're just going
Speaker 3: to literally take a chunk, roll them in the middle
Speaker 3: of the palm of my hand, and we're just going
Speaker 3: to pop those in the tray. And yeah, we're just
Speaker 3: going to go through this mixture. We're just going to
Speaker 3: roll these one by one. But you see how quick
Speaker 3: that was. You see how quick it was to make
Speaker 3: an easy, healthy snack that's balanced with carbs, it's balanced
Speaker 3: with fats, it's balanced with protein, and it's got nothing
Speaker 3: but good.
Speaker 2: Stuff in it. You don't have to get your snacks
Speaker 2: from the store. You can make them in five minutes
Speaker 2: at home. You can make them in different shapes.
Speaker 3: By the way, if you're feeling fancy, you don't have
Speaker 3: to make them in circular balls. This is a long
Speaker 3: staple of mind that I whip up at least once
Speaker 3: a week. And yes, I do get through all of
Speaker 3: this batch in a week, sometimes less actually, depending on
Speaker 3: how hungry I am. But perfect for breakfast. They're not
Speaker 3: going to spike your blood sugar and perfect for a snack.
Speaker 3: So once you've filled your tray, you can actually eat
Speaker 3: them right out of the bowl. I like to let
Speaker 3: mine sit in the fridge for a little bit. I
Speaker 3: like it just a little bit firmer. But once you've
Speaker 3: got as many balls as you want, depending on the size,
Speaker 3: you're just.
Speaker 2: Going to pop them in the fridge and you're gonna have.
Speaker 3: These little round balls of absolute bliss. So they're chewy,
Speaker 3: they're moist, they're so sweet in a good way, not
Speaker 3: an overpowering way. And they're full of healthy fats as
Speaker 3: I said, and they're super delicious, and the flax seed
Speaker 3: just adds that crunch and the chea just adds that
Speaker 3: crunch and absolutely.
Speaker 2: One of my favorites.
Speaker 3: Again, if you don't like nuts or you're allergic, these
Speaker 3: taste amazing. With sunflower butter, it keeps them nice and smooth,
Speaker 3: it keeps the texture really really good. So I'm gonna
Speaker 3: go ahead and I'm gonna take a bite of this.
Speaker 3: Now it's not dry, it's not crumbly. It's really delicious,
Speaker 3: and they last for days in the fridge. They last
Speaker 3: really really well, so you can meal prep them and
Speaker 3: they're perfect all round snack.
Speaker 1: So I made my own version of energy balls. They are,
Speaker 1: I will admit, perhaps not quite as healthy as yours,
Speaker 1: but no sugar added. I will confess I'm chocolate levers.
Speaker 1: So these first of all, they're not as round as yours,
Speaker 1: but mine have little chocolate chips, and you.
Speaker 3: Can usually add chocolate chips. I just find that the
Speaker 3: maple does the job. Honestly, I do love a good
Speaker 3: chocolate chip as well.
Speaker 1: So right, so it also might have cranberries in them
Speaker 1: and pumpkin seeds, oats, peanut butter, date pastes. Those are
Speaker 1: our minds, so they're not quite as smooth, but you know,
Speaker 1: it's just a different version of a great healthy snack.
Speaker 1: So I just wanted to It's like show and tell.
Speaker 2: Now you just love one, you should have it.
Speaker 1: I will, but then I'll get caught in my teeth
Speaker 1: and I still have to record.
Speaker 3: You can make them, you can accessorize them up as
Speaker 3: much as you want. I just love having something simple
Speaker 3: in the morning that is going to regulate my blood sugar,
Speaker 3: you know, is going to make me feel full for
Speaker 3: the rest of the day. I don't want to eat
Speaker 3: a big meal in the morning, so I love having
Speaker 3: something high and fat, fairly low balanced in carbs, and
Speaker 3: just you know, something not too sharp or to citrusy.
Speaker 2: So these are the perfect edition.
Speaker 3: But if you want to add you know, pistachio, if
Speaker 3: you want to add chocolate chips, lotus.
Speaker 2: You can do all of these things.
Speaker 3: You just got to personalize them to to how you
Speaker 3: like to have them.
Speaker 1: Yeah, they really are an awesome snack. I give them
Speaker 1: to my friends when I make them all the time,
Speaker 1: and they all love them. So really, they're a wonder
Speaker 1: you don't share.
Speaker 2: My husband actually eats about five at a time. That's
Speaker 2: as far as I go.
Speaker 1: All right, well, I hope everyone enjoys these. Let us
Speaker 1: know in the comments if you make them and what
Speaker 1: you think about them.
Speaker 2: Absolutely looking forward.
Speaker 1: We've also done an episode of Emmanuel and you can
Speaker 1: listen to our conversation wherever you listen to podcasts on
Speaker 1: the Plant Based Diet podcast.
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Speaker 1: All content provided or opinions expressed in this podcast or
Speaker 1: for informational purposes only, and are not a substitute for
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