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<v Speaker 1>I am so excited to see my guest, Emmanuel Bonham

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<v Speaker 1>make healthy energy balls. Emmanuel, take it away.

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<v Speaker 2>Thank you. My name is Emmanuel.

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<v Speaker 3>I am a plant based nutritionists and animal advocate and

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<v Speaker 3>lover of all things vegan and plant based. I'm going

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<v Speaker 3>to be making today healthy energy balls. These are one

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<v Speaker 3>of my favorites. They're super quick and easy to make,

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<v Speaker 3>minimal ingredients. I'm going to take you through everything you

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<v Speaker 3>need to know, all right, so let's get into this

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<v Speaker 3>really healthy recipe. So minimal ingredients, We've got lots of

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<v Speaker 3>healthy fats in here. These energy balls are going to

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<v Speaker 3>help keep you sustain they're going to help keep you full,

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<v Speaker 3>and they taste.

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<v Speaker 2>Really good as well.

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<v Speaker 3>So we're going to start with the base, which is

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<v Speaker 3>oat flour. Now, you can use oats, but I love

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<v Speaker 3>the smooth consistency of the oat flower.

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<v Speaker 2>So we're just going to go ahead and pour that

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<v Speaker 2>in there. And all of these.

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<v Speaker 3>Exact grams or cups are going to be in the description,

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<v Speaker 3>so no need to worry about remembering all of this.

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<v Speaker 3>We're just gonna kind of throw it in for now,

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<v Speaker 3>but for specifics check the caption. So we've got our

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<v Speaker 3>oat flour we've got peanut butter, which is I'm obsessed

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<v Speaker 3>with peanut butter.

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<v Speaker 2>I could have this on its own, but we won't

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<v Speaker 2>get into that.

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<v Speaker 3>And you know, if you don't, if you don't eat

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<v Speaker 3>nuts or you have a nut allergy, there's plenty of

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<v Speaker 3>amazing alternatives.

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<v Speaker 2>You can use.

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<v Speaker 3>You can use sunflower butter, and even if you're eating

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<v Speaker 3>nuts and you don't want to use peanuts, you can

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<v Speaker 3>use almonds. Almond butter is an amazing alternative as well

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<v Speaker 3>for a nice soft taste.

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<v Speaker 2>So we're just gonna scoop all that in there.

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<v Speaker 3>I'm gonna not lick the bowls. It's gonna pht that away. Okay,

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<v Speaker 3>Now we're gonna move onto our sweetness. So I've got maple.

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<v Speaker 3>You can use date syrup, you can use molasses, you

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<v Speaker 3>can use whatever you want, but I like a good

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<v Speaker 3>organic maple syrup, as I'm sure your Canadian listeners will

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<v Speaker 3>as well. They'll be very happy that I'm using. And

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<v Speaker 3>we're just gonna drizzle that in there, and that's gonna

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<v Speaker 3>make it stick together really nicely. I'm gonna give that

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<v Speaker 3>a little stir just for now. I'm just gonna stir

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<v Speaker 3>that up a bit and you want it to kind

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<v Speaker 3>of like clump together. Obviously, these balls need to hold together,

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<v Speaker 3>so that's mainly mixed. Now we're gonna put the healthy

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<v Speaker 3>fats in. So my choice of healthy fats is gonna

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<v Speaker 3>be flax seed, so we're gonna have around. This is

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<v Speaker 3>about forty grams flack seed. These are amazing little powerhouses,

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<v Speaker 3>great amigas in here, and again lots of fiber. They

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<v Speaker 3>keep you full, so they're fab Absolutely love them. Cheer

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<v Speaker 3>seeds next, we're gonna sprinkle those in. And what I

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<v Speaker 3>love about seeds is they're so cheap, honestly, like they're

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<v Speaker 3>one of the healthiest foods you can eat, but yet

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<v Speaker 3>they are so so cheap. Okay, I'm actually gonna get

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<v Speaker 3>a little bit hands mucky with this so I can

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<v Speaker 3>form the perfect ball. But the last two ingredients we're

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<v Speaker 3>gonna add This is optional, but I love to add

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<v Speaker 3>it is half a teaspoon of vanilla extract, So half

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<v Speaker 3>a teaspoon and we're just gonna drizzle that across. And

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<v Speaker 3>then always a little pinch of good quality sea salt.

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<v Speaker 3>So we're just gonna pinch that across. And now for

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<v Speaker 3>the fun part. This is where we get our hands dirty.

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<v Speaker 3>You know, it's a little bit clumpy, and we're really

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<v Speaker 3>gonna mix those seeds in, get.

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<v Speaker 2>All that goodness in.

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<v Speaker 3>And the great thing that a lot of people don't

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<v Speaker 3>really think about seeds is that and nuts as well.

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<v Speaker 2>Actually, if you're using nuts, there's a lot of protein

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<v Speaker 2>and seeds and nuts.

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<v Speaker 3>Peanut butter is per hundle grams want a very high

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<v Speaker 3>source of protein.

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<v Speaker 2>And a lot of people don't realize that.

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<v Speaker 3>We you know, we rely on legumes or tofu or whatever,

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<v Speaker 3>but we rarely stop and think about how amazing seeds

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<v Speaker 3>and nuts are and you know where we can get.

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<v Speaker 2>Our protein in these things.

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<v Speaker 3>So this is coming together quite nicely. Now we've got

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<v Speaker 3>a dough. So we've got this dough. It should be

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<v Speaker 3>nice and kind of clumped together. It shouldn't be dry.

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<v Speaker 3>If it is falling apart a bit, you might want

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<v Speaker 3>to add a little bit more peanut butter, or you

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<v Speaker 3>might want to add a little bit more maple, just

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<v Speaker 3>to bind everything together. And what we're going to do

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<v Speaker 3>is we're going to get a clean tray and we're

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<v Speaker 3>just going to take a chunk, depending on how big

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<v Speaker 3>you like to have your protein balls, We're just going

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<v Speaker 3>to literally take a chunk, roll them in the middle

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<v Speaker 3>of the palm of my hand, and we're just going

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<v Speaker 3>to pop those in the tray. And yeah, we're just

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<v Speaker 3>going to go through this mixture. We're just going to

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<v Speaker 3>roll these one by one. But you see how quick

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<v Speaker 3>that was. You see how quick it was to make

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<v Speaker 3>an easy, healthy snack that's balanced with carbs, it's balanced

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<v Speaker 3>with fats, it's balanced with protein, and it's got nothing

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<v Speaker 3>but good.

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<v Speaker 2>Stuff in it. You don't have to get your snacks

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<v Speaker 2>from the store. You can make them in five minutes

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<v Speaker 2>at home. You can make them in different shapes.

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<v Speaker 3>By the way, if you're feeling fancy, you don't have

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<v Speaker 3>to make them in circular balls. This is a long

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<v Speaker 3>staple of mind that I whip up at least once

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<v Speaker 3>a week. And yes, I do get through all of

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<v Speaker 3>this batch in a week, sometimes less actually, depending on

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<v Speaker 3>how hungry I am. But perfect for breakfast. They're not

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<v Speaker 3>going to spike your blood sugar and perfect for a snack.

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<v Speaker 3>So once you've filled your tray, you can actually eat

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<v Speaker 3>them right out of the bowl. I like to let

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<v Speaker 3>mine sit in the fridge for a little bit. I

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<v Speaker 3>like it just a little bit firmer. But once you've

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<v Speaker 3>got as many balls as you want, depending on the size,

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<v Speaker 3>you're just.

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<v Speaker 2>Going to pop them in the fridge and you're gonna have.

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<v Speaker 3>These little round balls of absolute bliss. So they're chewy,

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<v Speaker 3>they're moist, they're so sweet in a good way, not

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<v Speaker 3>an overpowering way. And they're full of healthy fats as

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<v Speaker 3>I said, and they're super delicious, and the flax seed

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<v Speaker 3>just adds that crunch and the chea just adds that

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<v Speaker 3>crunch and absolutely.

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<v Speaker 2>One of my favorites.

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<v Speaker 3>Again, if you don't like nuts or you're allergic, these

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<v Speaker 3>taste amazing. With sunflower butter, it keeps them nice and smooth,

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<v Speaker 3>it keeps the texture really really good. So I'm gonna

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<v Speaker 3>go ahead and I'm gonna take a bite of this.

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<v Speaker 3>Now it's not dry, it's not crumbly. It's really delicious,

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<v Speaker 3>and they last for days in the fridge. They last

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<v Speaker 3>really really well, so you can meal prep them and

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<v Speaker 3>they're perfect all round snack.

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<v Speaker 1>So I made my own version of energy balls. They are,

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<v Speaker 1>I will admit, perhaps not quite as healthy as yours,

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<v Speaker 1>but no sugar added. I will confess I'm chocolate levers.

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<v Speaker 1>So these first of all, they're not as round as yours,

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<v Speaker 1>but mine have little chocolate chips, and you.

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<v Speaker 3>Can usually add chocolate chips. I just find that the

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<v Speaker 3>maple does the job. Honestly, I do love a good

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<v Speaker 3>chocolate chip as well.

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<v Speaker 1>So right, so it also might have cranberries in them

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<v Speaker 1>and pumpkin seeds, oats, peanut butter, date pastes. Those are

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<v Speaker 1>our minds, so they're not quite as smooth, but you know,

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<v Speaker 1>it's just a different version of a great healthy snack.

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<v Speaker 1>So I just wanted to It's like show and tell.

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<v Speaker 2>Now you just love one, you should have it.

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<v Speaker 1>I will, but then I'll get caught in my teeth

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<v Speaker 1>and I still have to record.

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<v Speaker 3>You can make them, you can accessorize them up as

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<v Speaker 3>much as you want. I just love having something simple

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<v Speaker 3>in the morning that is going to regulate my blood sugar,

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<v Speaker 3>you know, is going to make me feel full for

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<v Speaker 3>the rest of the day. I don't want to eat

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<v Speaker 3>a big meal in the morning, so I love having

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<v Speaker 3>something high and fat, fairly low balanced in carbs, and

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<v Speaker 3>just you know, something not too sharp or to citrusy.

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<v Speaker 2>So these are the perfect edition.

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<v Speaker 3>But if you want to add you know, pistachio, if

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<v Speaker 3>you want to add chocolate chips, lotus.

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<v Speaker 2>You can do all of these things.

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<v Speaker 3>You just got to personalize them to to how you

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<v Speaker 3>like to have them.

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<v Speaker 1>Yeah, they really are an awesome snack. I give them

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<v Speaker 1>to my friends when I make them all the time,

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<v Speaker 1>and they all love them. So really, they're a wonder

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<v Speaker 1>you don't share.

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<v Speaker 2>My husband actually eats about five at a time. That's

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<v Speaker 2>as far as I go.

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<v Speaker 1>All right, well, I hope everyone enjoys these. Let us

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<v Speaker 1>know in the comments if you make them and what

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<v Speaker 1>you think about them.

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<v Speaker 2>Absolutely looking forward.

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<v Speaker 1>We've also done an episode of Emmanuel and you can

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<v Speaker 1>listen to our conversation wherever you listen to podcasts on

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<v Speaker 1>the Plant Based Diet podcast.

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<v Speaker 4>I hope you've found this episode helpful. Please share, rate,

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<v Speaker 4>Until next time, Thanks for listening.

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<v Speaker 1>All content provided or opinions expressed in this podcast or

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<v Speaker 1>for informational purposes only, and are not a substitute for

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<v Speaker 1>professional medical advice. Please seek advice from your doctor or

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<v Speaker 1>other qualified healthcare practitioner.