These nourishing bites feel like a celebration ~ a grain-free, high protein snack rich in fibre, iron, magnesium, and omega 3’s; they are raw and vegan. If you use food as medicine to help balance your hormones and add more fibre to your diet, these will become a fast favourite.
Garnished with marigold flower petals which during Día de Los Muertos are used to help guide the spirits to their altars and loved ones,
Marigold flowers are edible and are used as a reminder of the fragility of life and remembrance and symbolise the sun, fire and spiritual protection.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Eating foods rich in certain vitamins minerals & phytonutrients can help balance our bodies hormones and endocrine system which affect our adrenal, thyroid, reproductive health.
Hormonal imbalances may cause a wide variety of different symptoms from fatigue, mood swings, brain fog, anxiety, insomnia, weight gain, weight loss, food cravings, skin + hair + nail health, muscle weakness or pain, inflammation, dryness, infertility,
Foods that can help with balancing hormones;
Leafy Greens & Root Vegetables - high in antioxidants
Nuts - walnuts, brazil nuts,
Seeds - flax, hemp, chia, pumpkin, sunflower,
Wild-caught Omega 3 rich fish like Salmon
Coconut Oil - Medium Triglyercide
Seaweeds & Nettles, Parsley, Dandelions
Medicinal Herbs like Ashwagandha, Shatavari, Maca, Triphala, Licorice, Adaptogens
Omega 3's, Iodine, Selenium, Vitamin B's & D, Digestive enzymes, bitters,
Probiotic and prebiotic foods
Organic & low toxic foods, body & household products
Iron is a mineral essential for building red blood cells, carrying oxygen to lungs & tissues, cellular energy metabolism, healthy brain & immune functions.
Foods high in Iron;
Spinach, kale, parsley, nettles, seaweed, algae, leafy greens, potato skin
Red meat, poultry, liver, fish, shellfish - sardines,
Tofu, Black Beans, Chickpeas, Lentils, Beans
Quinoa, Teff, Oats, Buckwheat, Rice, Millet, Barley, Wheat
Seeds pumpkin & squash, pistachios, hemp, flax, almonds, cashews, cacao, dark chocolate,
Dried fruits apricots, raisins, molasses
Recipes are grain free. No grain diet can help reduce inflammation in people with chronic auto-immune diseases. AIP, Paleo, whole 30 some Low FODMAP diets.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
✓ adds to shopping list
Chocolate Sunflower Seed & Walnut Truffles
ADD all ingredients to a food processor or high-speed blender.
BLEND mixture until it forms into a semi-smooth paste = a sticky paste with some small pieces. This will take a few minutes; you will need to scrape the sides down a few times. *See chef note.
TASTE add more sweetness if you need it = dates | 1-2 tbsp honey | maple syrup.
PRESS into a silicon mould OR roll into balls – I love small square moulds for ease, speed, + portion size.
SET in the fridge covered; it will take an hour or so once set unmould if using one.
STORE in the fridge in an airtight container.
** CHEF NOTE – IF these ingredients aren’t blending well, add 1 tbsp of coconut oil or honey | maple syrup.
*SIZE MATTERS – depending on the size of your food processor, you might need to make it in two batches.
CONSISTENCY = a coarse, thick sticky paste that will have some texture from small pieces of nuts/seeds
ROLL INTO Balls instead of pressing into a mould. You can roll balls to coat in cacao powder, raspberry powder, finely shredded coconut, sesame, chia or hemp seeds.