No-Bake Pumpkin Seed Protein Balls are the perfect healthy mid-day snack or quick pre/post workout fuel. They’re soft, chewy and very satisfying given that they’re loaded with good fats and protein. These no-bake balls are super easy to make and can be stored in the fridge or freezer, so you’ll always have a healthy snack ready to pop or take with you when you’re running out the door!
5 reasons why you should eat pumpkin seeds
1. High in magnesium
1/4 cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium. This important mineral is vital for many physiological functions, including proper bowel function – yet an estimated 80 percent of Americans are deficient in magnesium!
2. Restful sleep
Pumpkin seeds are high in tryptophan, which is needed for serotonin and melatonin (the “sleep hormone”) production. Both of these hormones help promote a restful night’s sleep.
3. Post-menopause symptom relief
Pumpkin seeds are rich in natural phytoestrogens which can help reduce hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.
4. Healthy hormones
Pumpkin seeds can help naturally increase your estrogen while also providing fiber to support healthy estrogen metabolism. It’s an excellent way to create a healthy level of estrogen without leading to excess levels, also known as estrogen dominance.
5. High in antioxidants
Pumpkin seed may help fight the growth and spread of cancer cells due to their high antioxidant content. Diets rich in pumpkin seeds have been linked to a lower risk of several types of cancer, including breast, stomach, lung and colorectal cancer.
Add more pumpkin seeds to your diet with this simple no-bake protein ball recipe!
These protein balls are great for a healthy mid-day snack or quick pre/post workout fuel.
Make a batch and store them in the fridge or freezer, so you’ll always have a healthy snack ready to pop or take with you when you’re running out the door.
No-Bake Pumpkin Seed Protein Balls are the perfect healthy mid-day snack or quick pre/post workout fuel. They’re soft, chewy and very satisfying given that they’re loaded with good fats and protein. These no-bake balls are super easy to make and can be stored in the fridge or freezer, so you'll always have a healthy snack ready to pop or take with you when you're running out the door!
3/4cupPurePaleo Protein Powder, vanilla, or PurePea Protein - vegan version
1tbspraw coconut oil
2tbspsprouted pumpkin seeds, or raw
2tbsptoasted coconut chips or shredded coconut, unsweetened
1/4tspsea salt
Instructions
Put pumpkin seeds and coconut chips into food processor and process into a fine crumble. Set crumble aside on a plate.
Add pumpkin seed butter, protein powder, coconut oil, vanilla extract and sea salt into the food processor and combine ingredients. Use a spatula to scrape sides if needed. Mixture should be dense and smooth so it can be pressed together. If it's too wet, add more protein powder. If it's too dry, add more coconut oil (1 tsp at a time).
Using a teaspoon, scoop mixture and form into small balls. If balls are too sticky to form, place mixture into the freezer for 10-minutes then remove and form balls.
Roll balls into the pumpkin seed and coconut crumble then place them in large shallow glass container, so they are not touching one another.
Store protein balls in the fridge or freezer for a frozen treat. Once the balls have firmed up, feel free to stack them in a smaller container.
Chocolate Chia Seed Pudding is an easy and delicious way to add chia seeds to your diet! Naturally sweetened with maple syrup & bursting with the rich flavour of chocolate. This wholesome recipe makes for a great snack or dessert, especially when a chocolate craving hits!
3 ways chia seeds can support your digestive health …
1. Loaded with fiber! Chia seeds contain 11 grams of fiber per ounce, which will give you 44% of your fiber needs for the day.
2. Promotes regular bowel movements and prevents constipation. Because of their high fiber content, chia seeds help increase stool frequency which can be beneficial if you suffer from constipation.
3. Prebiotic for good gut bacteria. The fiber in chia seeds act as fuel for your beneficial gut bacteria, which are not only essential for good digestive health, but for overall health too.
Chocolate Chia Seed Pudding is an easy and delicious way to add chia seeds to your diet! Naturally sweetened with maple syrup & bursting with the rich flavour of chocolate. This rich & wholesome recipe makes for a great snack or dessert, especially when a chocolate craving hits!
Whisk all ingredients in a bowl until well combined.
Store in a glass container or jar in the fridge. Let sit for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious this pudding becomes (I like to soak them overnight).
Sprinkle with cacao nibs and enjoy!
Notes
Turn this recipe into a satisfying breakfast by mixing in 1-2 scoops of Whole Body Collagen.
This Honey Lemon Ginger Jello is a great healthy snack with gut healing properties. It contains simple and powerful ingredients like gelatin, ginger, lemon & honey. Perfect for those following an AIP, paleo, keto or low-carb lifestyle!
Food and supplements have played an important role in my journey with IBS.
Over the years I have developed a solid list of ‘best foods/supplements for gut support’ that I incorporate into my diet regularly to maintain the health of my gut – and help heal it when needed – so it can function optimally.
Gelatin is on my list of ‘best foods/supplements for gut support’ and here’s why …
Gelatin can improve digestion by enhancing gastric acid secretion which is important in breaking down the food we consume. Without proper digestion, we cannot absorb all the important nutrients we get from food, which can lead to nutrient deficiency in the long term.
In addition, gelatin can help to repair the mucosal lining in the stomach which is often damaged in those suffering from IBS. A damaged gut lining can cause a long list of symptoms and inflammatory reactions.
Homemade jello is a fun and easy way to incorporate gelatin into your diet. Give this Honey Lemon Ginger Jello a try. It’s healthy jello for adults and kids!
This Honey Lemon Ginger Jello is a great healthy snack with gut healing properties. It contains simple and powerful ingredients like gelatin, ginger, lemon & honey. Perfect for those following an AIP, paleo, keto or low-carb lifestyle!
Ferrero Rocher Date Balls are super easy to make with only 3 simple ingredients required! They are soft, chewy & chocolatey + naturally sweetened with dates. They are the perfect healthy snack or treat for those following a paleo or plant-based lifestyle. It’ll be love at first bite!
DID YOU KNOW? Dates have high levels of soluble fiber, which keep bowel movements regular by adding bulk to stool and helping it move faster through the intestines.
If you suffer from constipation, try adding dates into your diet as a natural constipation relief remedy. Consume in moderation.
In addition, dates are packed with vitamins and minerals and are a perfect natural sweetener and sugar alternative. I incorporate them into gut healing smoothies (like my Egg Nog Smoothie & Pumpkin Pie Smoothie) and sweet treats (check out my recipes below).
Want more delicious date ball recipes? You’re going to love these:
Then add remaining ingredients and continue to process until everything sticks together.
Lastly, scoop mixture with a spoon and roll into bite-sized balls. Coat the outside with crushed hazelnuts.
Ferrero Rocher Date Balls
Ferrero Rocher Date Balls are super easy to make with only 3 simple ingredients required! They are soft, chewy & chocolatey + naturally sweetened with dates. They are the perfect healthy snack or treat for those following a paleo or plant-based lifestyle. It'll be love at first bite!
1cuphazelnuts, dry-roasted (instructions in notes)
4heaping tbsp. cacao or cocoa powder
1/8tsp.sea salt
Instructions
Soak dates in water for 30-minutes and drain.
Add hazelnuts into food processor and process until nuts are chopped into small pieces.
Add dates, cacao/cocoa powder and sea salt into the food processor with hazelnuts and continue to process until ingredients start to stick together.
Scoop out mixture with a tablespoon and roll into balls.
Optional step: Add a handful of hazelnuts into the food processor and process into small pieces. Roll balls in mixture to coat the outside.
Enjoy these delicious date balls right away or store in an air-tight container in the fridge for later.
Notes
How to dry-roast hazelnuts:
Preheat Your Oven: Set your oven to 350°F (175°C).
Prepare the Hazelnuts: Spread the hazelnuts in a single layer on a baking sheet. You don't need to add any oil or seasoning.
Roast the Hazelnuts: Place the baking sheet in the preheated oven and roast the hazelnuts for about 10-15 minutes. Keep an eye on them and stir occasionally to ensure they roast evenly.
Check for Doneness: The hazelnuts are done when their skins start to crack and they turn a golden brown color. You should also be able to smell their nutty aroma.
Cool and Remove Skins: Remove the hazelnuts from the oven and let them cool for a few minutes. To remove the skins, place the hazelnuts in a clean kitchen towel and rub them together. The skins should come off easily.
Lemon Amaretti are a delicious variation on a classic Italian almond cookie. These chewy cookies are absolutely delicious and bursting with refreshing lemon flavour! Made with simple & natural ingredients and free from refined sugar, gluten, grains & eggs.
DID YOU KNOW? Food-grade lemon essential oil can be used in a variety of recipes (from sweet treats to savory dishes) to replace lemon zest or lemon extract.
Lemon essential oil is a highly concentrated derivative of lemons that comes from cold-pressing the lemon peel and not the inner fruit. The peel is the most nutrient-dense portion of the lemon in terms of fat soluble phytonutrients.
Lately I’ve been experimenting with lemon essential oil in my smoothies and baked goods – and OMG, I’m hooked!
Lemon essential oil not only packs a flavourful punch, but it makes my food taste like I’m some kind of pro chef . The best part is – no more chipping my shellac nails on the evil zester!
Tips for incorporating lemon essential oil into recipes:
Lemon Amaretti are a delicious variation on a classic Italian almond cookie. These chewy cookies are absolutely delicious and bursting with refreshing lemon flavour! Made with simple & natural ingredients and free from refined sugar, gluten, grains & eggs.
10dropslemon essential oil (food-grade), OR zest of 1 lemon
2tspvanilla extract
1/4tspsea salt
25-30raw almonds, to top cookies
Instructions
Preheat oven to 350F and line baking sheet with parchment paper.
Combine all ingredients in a food processor (or mix by hand in a bowl) until a batter forms and holds together. If batter is too moist, add more coconut flour. If batter is too crumbly, add more coconut oil.
Scoop batter with a small spoon, place on baking sheet and form into preferred shape. Leave 1-2 inches of space between cookies. Top each cookie with an almond.
Bake at 350F for 10-12 minutes or until edges start to brown. Let cool on baking sheet. Once cooled, store cookies in airtight container.
This Almond Butter & Banana Slice brings me back to my Little Jen days. After a long day of school, I would go to town on peanut butter and banana slapped between Wonder Bread.
Given that my Little Jen days are long gone, I’ve made some healthy modifications to one of my favourite snacks. It still tastes yummy as ever and my body (and waistline!) doesn’t hate me for it.
The kale caraway slice from Live Organic Food is packed with whole food ingredients and nutrients. It’s my go-to when I’m craving something that resembles bread.
Here’s why the kale caraway slice from Live Organic Food is awesome…
Gut friendly – gluten & grain free
Low carb & high fiber
Paleo, vegan & keto friendly
Nutrient rich & organic ingredients
You can find Live products online and at many stores in Toronto and around the GTA. I usually get my favourite Live products from Nature’s Emporium and Ambrosia.
Now, give this guilt free, gluten free and grain free snack a try!
My mission is to help women heal their gut, lose weight and feel great through simple and delicious smoothies, whole food nutrition & healthy lifestyle habits.
