(Vegan, Dairy Free, high protein, complete protein, high fibre, slow burning, anti-inflammatory)
Rolled oats, 1 cup
Rice syrup 3 tablespoons
Amaranth 1 tablespoon, cooked
Sesame seeds, 2 tsp.
Cacao powder, 1 ½ tsp.
Vanilla extract, ½ tsp.
In a large bowl, blend all ingredients, (but not the coconut yet). Once mixed, roll into small balls and into the desiccated coconut and pop in fridge to harden or enjoy right away.
Gluten free option: swap out the oats with rolled quinoa for gluten free options.
Dates, medulla, 8 cut,
Coconut, desiccated, 3/4/ cup
Peanut butter, 5 tablespoons
Amaranth, cooked, 1 tablespoon
Cacao powder, 1 ½ tablespoon
Vanilla extract, ½ teaspoon
In a large bowl, blend all ingredients. Once mixed, roll into small balls and place in fridge to harden or enjoy right away.
Food as Medicine:
Food As Medicine Facts:
-Oats are high in a soluble fibre called Beta-glucan which can suppress appetite, are slow burning carbs, delivering a slow, steady energy to the body, can lower cholesterol, boost heart health, lower risk of diabetes and glucose spikes and lower inflammation.
-Sesame seeds: High in calcium, phosphorus, potassium, magnesium and protein, sesame seeds are particularly beneficial for bone health and a great protein and vitamin/mineral booster for any meal. Sesame seeds are also high in phenolic antioxidants, particularly black sesame seeds, making them another handy anti-inflammatory, anti-aging tool.
-Quinoa: This little ancient Andean grain has been grown for the last 7000 years. It’s hardy, can grow almost anywhere and was often referred to by the Incas as the ‘Mother of all Grains.’ It is not technically a grain, but a pseudo grain due to its unique nutritional composition and “exceptional balance between oil, protein and fat.” Science is heralding Quinoa not only as the perfect example of a functional Super food, for its properties to lower various illnesses, it’s also being written up as “The Worlds Healthiest food” due to its mega heightened nutritional content. High in protein, it contains 16% protein, is rich in essential vitamins and minerals, fatty acids, and antioxidants. Quinoa functions to strengthen cell membranes, has been proven to benefit “brain neuronal functions”, cardiovascular disease, obesity, high blood pressure, some cancers and diabetes to name a few.
-Peanuts are not actually a nut but are a legume from the same family as lentils. They are high in protein, they have been seen to lower cardiovascular risk, type 2 diabetes, the risk of colorectal cancer and improve fatty acid and serum lipid profiles, being a more valuable addition in helping create a high-MUFA, cholesterol lowering diet, than reducing fat from the diet can. Peanut are also lower in saturated fats and decrease LDL oxidation.
While some children may be at risk of allergy, new science is questioning if earlier introduction to peanuts is more helpful than avoidance to counteract this.
-Nut free option: If your school or child’s day care is nut free, firstly, I’d recommend contacting them to see if there are any current children there with nut allergy’s. If not, ask them to kindly revise the ‘nut free status’. Nuts, seeds and peanuts are such a valuable source of wholefood protein, vitamins, fats and minerals for growing children.
If there is a nut allergy child, simply swap out the peanut butter for either Tahini, (if they allow sesame seeds), or leave it out altogether.