At PhysioElements, we are very health conscious and wellness-focused through movement and nutrition. Our physical therapist, Kat, always makes sure to keep her lunch bag stocked with nutrient-dense snacks such as fruits, vegetables and nuts. This month she is making an effort to eliminate packaged processed food such chips and granola bars, which can be full of hidden preservatives and sugars. Foods that include good fats such as seeds, nuts, avocado and coconut can help maintain blood sugar levels and help you stay satiated throughout the day so you don’t overeat in the evening.
Today, we will be sharing a nut-free fat-ball recipe that Kat adapted from the blog “Lee From America”. These are incredibly easy to prepare and you can alter the recipe by subbing in other ingredient to fit your nutritional needs. Kat added matcha for its antioxidant properties and to increase energy levels and collagen peptides for a protein boost.
Matcha Nut-Free Fat Balls
(Adapted from the blog “Lee From America”)
Yields ~15-20 balls (depending on size)
1 1/2 cup coconut shreds
3/4 cup sunflower seeds
3/4 cup pumpkin seeds
2 medjool dates, pitted
1 TBSP ground flax seed
2 tsp ground cinnamon
2 TBSP unsweetened almond milk ( coconut or seed milk works too)
1/4 cup + 1 TBSP coconut oil, melted first then measured
3/4 cup coconut butter, melted first then measured
2 tsp matcha powder
2 scoops of collagen powder ( we like Vital Proteins and Further Food!)
Optional: raw cacao nibs (a great source of antioxidants, fiber and minerals such as iron and magnesium)
Add all ingredients to a food processor except cacao nibs. Melt the coconut butter and coconut oil in a saucepan over low heat on the stove.
Add coconut butter/oil and process ingredients in a food processor for 1 minute. *Optional: The last 10-15 seconds, add cacao nibs to ensure they stay chunky and whole!
Roll them up into balls and let them sit in the freezer for a couple of hours before taking a bite=) It is important to store them in the freezer until you are able to enjoy them! Although they are not travel-friendly, they can last a couple of hours until they start to soften.