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Today I’m making GOOBIE BALLS.
(How they got called that is a post for another day lol!)
I came up with the ‘balls’ to replace my need for store-bought protein bars.
(I knew the bars at the store were loaded with junk I didn’t need, but they were SOOOOOO convenient, and tasty.)
After experimenting for several months, I found a mixture with the right amount of sweetness — and packed with protein. (please enjoy the recipe below!)
These ‘balls’ have only 1.3g date sugar per 1 oz. serving.
(And dates are the only sweetener used, so PERFECT for the No-Sugar-Added Challenge at Pure Austin. As you know, store-bought bars can carry about 18 grams of natural sugar per 1.7 oz. serving.)
3 cups Vegan Protein Powder (Sun Warrior Classic Natural)
4 TB Ground Flax Seed Meal (Nature’s Path)
4 TB Cacao Nibs*
4 TB Shredded Dried Coconut**
4 TB Trader Joes Raw Creamy Almond Butter
3/4 cup date paste***
pinch of salt
Measure out ingredients in a large mixing bowl, and add about 1 3/4 cup water. Use a mixer to blend together.
(You will probably need to add another 1/4 cup water as you are trying to reach the consistency of cookie dough. The mixer should move easily through.)
Then roll up 1 ounce balls with the dough.
(Makes about 40 servings/balls).
*In Whole Foods bulk section (spices area) **Whole Foods bulk section
*** (only 5 pitted medjool dates, warm water, makes about 3/4 cup paste)
Yesterday, I left Abbotsford, B.C. and headed to Vancouver.
(This was probably the last time to ever see the wonderful friend I made from Germany — and my wonderful hosts at the Clayburn Village B&B. I thought I wouldn’t get emotional over it, but I did.)
Something REALLY HAPPENED there for me — and it was this amazingly BEAUTIFUL thing — that was produced from people really working together. Really collaborating and supporting each other 🙂
Mariko and I were there for over two weeks hosted by the most kind people I think I’ve met in a while — Leslie and Ramsey Oren, owners of the Clayburn Village B&B (in Abbotsford, BC).
I will miss Leslie’s EPIC scones fresh from the oven. I will miss walking into her kitchen to smell the apple butter cooking in the crockpot. I will miss being called to a dinner that is fully complementary to the hard work that day. (Add on top of it Leslie’s apple crunch, or her banana cocoa ice cream, and it just feels like ‘mom’s love.’)
I will miss my German friend Mariko for her youthful exuberance — and what I kept referring to as her German ‘efficiency.’ I will miss having to share a bathroom with her. (She kinda felt like my little sister.)
I will miss watching Mariko get excited about something they don’t have back home. (I will miss desperately trying to find something on tv we can both understand…preferably something in ‘SLOW ENGLISH.’).
As we left the house yesterday I hugged Ramsey and we both told Mariko we would be seeing her famous buildings one day (as she has not only a creative mind but the determination to sell her visions/ideas.)
(Mariko, my German friend, I truly, truly enjoyed getting to know you and being the other half of our team. I know you are just as proud of the work we accomplished. CHEERS!!!)
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Just finished up BATCH #2 of my protein bombs — and I gotta say, these turned out so much better than the last.
I’m having a hard time just eating one!
Well…they taste SWEETER than last time — and I added coconut flakes and cocoa nibs.
The one thing I didn’t change was using flax meal as the binder. So, again, totally VEGAN!!
And no nasty white sugar, just sweetened by nature with dates.
But, my process was remarkably different this time…
On Friday I made a ‘date paste’ and worked it into almond butter in the food processor.
(It took all my energy not to spread that delectable goodness on a piece of toast. lol!!).
This wet mix was refrigerated overnight in a glass container.
On Saturday this ‘wet’ mix was transferred into a big mixing bowl — so it could sit to reach room temperature.
Then I started adding scoopfuls of protein powder, the flax meal, the cocoa nibs and coconut.
Once I started mixing I realized I needed more moisture and added water by the tablespoon. (About 8 tablespoons will do the trick.)
I finally was able to get a ball of dough — like a big cookie dough ball. YES!!
I tasted a little and voila!! Yummy goodness.
And there are so many variations to think about for future experiments!!
Maybe next time we’ll just roll these all around in the nibs and coconut.
Here are the amounts and ingredients used:
- 6 full scoops Sun Warrior Classic Protein Powder (natural flavor)
- 4 tbsp flax meal
- 2 tbsp cocoa nibs
- 2 tbsp unsweetened coconut flakes (Trader Joes)
- 4 tbsp fresh grind almond butter (Whole Foods)
- 84 grams Deglet dates (made into a paste using water)
- 8 tbsp water
- (makes about 7.5 balls — approx. 2 ounces each)
Nutrition info. for each ball:
Total Fat: 7.8g
Fiber: 2.8 g
Protein: 15.2 g
I made up a batch of protein bars last night.
Actually, I should call them ‘protein bombs.’
Each ‘bomb’ has about 17 grams of protein, from one scoop of vegan protein powder.
And no refined sugar.
(Each is sweetened by one Deglet date = 5 grams of natural sugar.)
Instead of a traditional binder like egg or egg whites, I used ground flaxseed and water. (Worked like a charm … thank you my vegan foodie friend — you know who you are!!)
I started thinking about this 5-ingredient protein bar recipe after seeing something similar at the gym.
(Mind you, I am not a baker, so my process last night was a bit crazy.)
I started out making JUST ONE serving/bar/ball:
- one scoop Sun Warrior Classic Protein Powder – Natural flavor (80 cals)
- .4 ounces Deglet date — which is about 1 date (about 25 cals)
- .3 ounces cashews (about 57 cals)
- 10 roasted unsalted almonds from Trader Joes (about 50 cals)
- 1 tbsp ground flax seed (about 45 cals)
Those ingredients were poured into the food processor — and pulsed — and pulsed — and pulsed.
(Realizing I needed some moisture to get the right consistency, I added warm water teaspoon by teaspoon ….so I could roll a ball.)
I think at the end I added about 4 teaspoons of warm water.
I ate that ball and figured it would do the job just fine. (This is definitely not your CINNABON-like treat lol!!)
And here’s where you are gonna laugh at this newbie baker … I figured, heck, lemme make 12 of these — so I can pop them in my lunch bag … To make a batch I’ll just multiply the ingredients of one by 12.
If you have a food processor you know what happened next.
I loaded that puppy to the gills — and after a few minutes of pulsing, that motor had had enough.
So, I transferred everything to a big mixing bowl and did the rest BY HAND.
Here’s the ingredient list for the 12 ‘protein bombs’:
- 12 scoops Sun Warrior Classic Protein Powder – Natural flavor
- 12 Deglet dates
- 3.6 ounces cashews
- 3.6 ounces roasted unsalted almonds from TJs
- 12 tablespoons ground flax seed (from Whole Foods bulk section)
- 26 tablespoons of warm water (added 4 tablespoons at a time)
Now, I’m sure you can load on all the water at once, and maybe I’ll try that next time.
The trick next was making each ball the same size and shape. (By this point I was too tired to do any real math lol!!)
So out of the glob in the mixing bowl, I pulled out about a ball full of mixture and weighed it on my little kitchen scale. 2.6 ounces for that first ball. Ok, I thought. Each ball will be rolled at 2.6 ounces.
(In the end, I ended up with 14 balls of 2.6 ounces each.)
This attempt no. 2 was a good start, and these are gonna do the job of curbing hunger and providing a little sweet treat, but I have a long way to go.
Hubby taste tester says a little ‘crunchy’ could be added. I couldn’t agree more.
And next time, we might even rock a little COCOA into these babies.
With the kitchen remodel — and now the discovery of the bathroom leak — I am trying to carve out more time from other places …which is leading me to do ‘food production, in bulk.’
My new system is putting out about five tupperware containers…the produce box from JB Johnson Organic comes Thursday. (BTW…go here to get wonderful organic local veggies delivered by JB Johnson.)
So Thursday night I’m in the kitchen doing ‘vegetable’ prep. Washing spinach, drying spinach and putting spinach in the containers.
There’s also cutting carrots, radishes and whatever else JB Johnson has in the box.
So by the time I’m finished I have five salads for the week. And if I’m really up for it, I put together dressings for each container.
Anyway…it’s working well for now and I’m not about to toss out a system that is working well 🙂
Even though we are eating on Dixie plates, we are still eating very well — thanks to our gas range — that I vow we keep until we have to remove it.
(We do have real plates, but I’m not sure where they are…and if I did, there most likely would be a layer of dust on top.)
Since the New Year started I’ve really tried to clean up my diet — and I am so happy and thankful to say I am managing to stay the course 🙂
I’ve pretty much eliminated all white sugars, white breads, and any processed foods.
If it’s a slice of bread it’s Ezekiel’s sprouted bread with no sugar. And their pita pockets.
I feel GREAT!!
And I have a ton of energy for my workouts at the gym 🙂
Here we are … and WEEK TWO of the challenge has passed!
We are FEELIN GREAT!!
George has a GLOW to his skin — and I’m thinking mine is pretty shiny too 🙂
I’m cooking like a mad woman. (Even the knife sharpener got a work out.)
I slept all the way through the night last night — which is a rarity for me (I usually get up at least once.)
Let’s see…what else has changed…oh…I can pass the cookies and bakery items at Whole Foods and not care an ounce about them — or even salivate 🙂 That’s nice they don’t CONTROL me.
I guess the biggest change is all the energy I have. After dinner last night I wrapped up packages that needed to get out today. Pre-challenge I would have made dinner and then relaxed in ‘my living room chair’ for a show or two, or three. Geez!