Category Archives: No-Cook Bliss Balls and Slices

From the pantry, No-Cook Bliss Balls and Slices

Chocolate and Avocado Protein Balls

October 17, 2021 The Captain & the Cook 1 Comment

We were couch surfing during COVID restrictions, stuck in Australia waiting to get back to the boat. When my son Alex went to New Zealand to visit family, we had the house to ourselves for ten days… bliss.

While rummaging around in a cupboard, I found a container of protein powder with only half a cup left. I decided this was an excellent opportunity to make protein balls. Trying to include foods high in protein, I came up with the following recipe.

Ingredients

1 avocado, mashed
2 tablespoons runny honey (add more if you want them to be sweet)
4 tablespoons water
1/4 cup chia seeds
1/2 cup chocolate flavoured protein powder
1/2 cup *LSA
1/2 cup coconut flour
1/4 cup cocoa
1/4 cup cashews, roughly chopped
shredded coconut (optional)

Method

Mix together the avocado, honey and two tablespoons of water. Add the chia seeds, mix well and allow to sit for a couple of minutes. Add protein powder, LSA, coconut flour, cocoa and cashews.

Mix well. The dough is quite firm. Roll into balls and coat the balls with coconut if desired. Refrigerate.

About the ingredients

Avocado – nutrient-rich and high in protein compared to other fruits, also full of good fat.
Coconut flour – high in protein and fibre and low in carbs.
*LSA – Linseed, Sunflower Seed and Almond – high in protein and iron, also has good fats (omega 3 and 6).
Cashew – rich in protein, low in sugar and high fibre, also has good heart-healthy fats.
Cocoa – low in fat and sugar and rich in phytonutrients.

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From the pantry, No-Cook Bliss Balls and Slices

Date and pecan energy balls

July 19, 2021 The Captain & the Cook Leave a comment

I don’t usually make many sweet treats because I don’t have much of a sweet tooth. However, there are times I do crave something sweet. I love these date balls as I get to stave off the cravings with a big nutritional hit.

These energy balls fuel your body with superfoods, filling an empty tum and providing energy to burn.

Ingredients

1 cup of dry dates (about 30) soaked in water for 3 – 5 hours
2 tablespoons of honey
1/4 cup chia seeds
2 teaspoons of ground cinnamon
1/2 cup pecans, roughly chopped
1/2 cup shredded coconut
1 1/2 cups almond flour

Method

Drain the water from the dates, reserving 1/4 cup of water.

Put the dates, reserved water and the honey into a small food processor/blender. Process until smooth, or leave it a little lumpy with tasty date chunks.

Pour the date mix into a bowl and add the chia seeds. Mix the chia seeds well. Let it sit for two minutes.

Add the almond flour, cinnamon, pecans and shredded coconut to the bowl, and mix well.

Roll the dough into bite-size balls and coat with your choice of finely crushed pecans, shredded coconut or cinnamon, or leave them plain.

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No-Cook Bliss Balls and Slices

Coconut & lime bliss balls

March 2, 2021 The Captain & the Cook Leave a comment

With Saint Patrick’s Day right around the corner, I decided to do a “green recipe”. I have never bothered adding green to my pancakes or beer before, but this covid pandemic has left me with much time on my hands. So I sat down and thought about something green that would be a yummy inclusion to any St Paddy’s Day celebration. Since I have made a Christmas bliss ball, I decided to do bliss ball for St Paddy’s Day.

Did you know? Saint Patrick’s Day is celebrated in more countries than any other national festival.

Saint Patrick’s Day or the Feast of Saint Patrick is a cultural and religious celebration held on 17 March, the traditional death date of Saint Patrick (c. 385 – c. 461), the foremost patron saint of Ireland. It is widely celebrated worldwide in such places as United Kingdom, Canada, United States, Brazil, Argentina, Australia and New Zealand. Saint Patrick’s Day became an official Christian feast day in the early 17th century. [Wikipedia]. As a Christian feast day, what better way to celebrate than with food?!

These delicious coconut lime bliss balls are perfect for any occasion! Leave off the chocolate coating for a healthier treat.

Ingredients

1/2 cup rolled oats

1/2 cup coconut flour

1 cup dessicated coconut

1/4 cup chia seeds

1/4 cup *macadamias, roughly chopped

Zest of 2 large limes (about 1 tablespoon)

Juice of 2 large limes (about 1/2 cup)

4 tablespoons runny honey (add more honey for a sweeter bliss ball)

3 tablespoons of virgin coconut oil (cold pressed)

3 tablespoons of hot water

Method

Put the oats into a food processor and process until fine. Add the oats to a bowl with the coconut flour, desiccated coconut, chia seeds, macadamias and lime zest. Mix well with a spoon.

In a small bowl mix the hot water, honey and coconut oil, blend well. Add to the bowl and add the lime juice. Mix very well (a minute or two) and allow to sit for several minutes. Mix well again and then form into balls. Squeeze a spoonful of coconut mix in your hand firmly and shape into a ball. Once you have a firm ball shape, roll the ball between your palms to form a smooth ball.

To decorate

225g White chocolate
oil-based food colour.

Decorate the balls with white chocolate (coloured green for St Patrick’s Day) and use slices of snake lollies to form four- leaf clovers. Alternatively, coat the ball in chocolate and sprinkle half with desiccated coconut.

Check out these pages for instructions on how to melt chocolate and how to colour white chocolate.

Click here for more bliss ball recipes!

About the ingredients

Oats – High in fibre, helps reduce cholesterol and is high in antioxidants.

Chia Seeds – massive amounts of nutrients with very few calories! Excellent source of fibre and antioxidants. High in protein and omega-3 fatty acids and helps lower the risk of heart disease.

Coconut – high in fibre iron and minerals and gluten-free.

Lime – vitamin C, antioxidants, and other nutrients.

Macadamia Nuts – This food is very low in Cholesterol and Sodium. It is also a good source of Thiamin, and an excellent source of Manganese.

*Use brazil nuts if you can’t fine macadamia nuts

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St Patrick's Day bliss ball / Lime and Coconut #blissball #sweets #nobake #lime #coconut #green #chiaseed #fourleafclover #coconutflour #oats

From the pantry, No-Cook Bliss Balls and Slices, snacks

High Fibre Chocolate Slice

February 9, 2019 The Captain & the Cook 9 Comments

Dwayne and I are trying to shed a bit of weight by cutting out our carbohydrates (i.e. rice, potato, pasta and bread, as well as most fruits). We are eating a lot of vegetables but it is not quite enough fibre for my loopy gut. So I have come up with a high fibre treat. This recipe is an excellent source of fibre, in fact, every ingredient has significant fibre, it also has a lot of good fats and antioxidants.

This slice is packed full of superfoods! However, I haven’t made it very sweet (it is perfect for my taste buds), so adjust it to suit your needs. It is easy to add a bit of sweetness by adding a couple of tablespoons of honey. If you add the honey just reduce the amount of almond milk a little.

Bonus! This recipe is gluten-free and lactose-free.

Ingredients

1/2 cup almond meal
1/2 cup psyllium
1/2 cup cocoa or cacao
1/4 cup coconut flour
1/4 cup flaxseed meal
1/4 cup chia seeds
1/4 cup walnut and/or hazelnuts, roughly chopped
1/4 cup desiccated coconut
1/4 cup goji berries
1/2 cup tightly packed pitted prunes (I used 24 “sunset brand” prunes)
1 and 1/4 cups almond milk

Method

Place the dry ingredients (including nuts, coconut and goji) in a bowl and mix well breaking up any lumps.

Place the prunes and the almond milk into a food processor and give it a whiz. I blend until well chopped but still has biggish lumps of prune.

Mix the prune and almond milk with the dry ingredient. Mix it very well, ensuring all dry ingredients become moist. Set aside for 10 minutes.

Press the mixture into a 15cm x 24cm tray or similar (lined with baking paper) and refrigerate for several hours before cutting into slices.

Store in an air-tight container in the fridge.

About the ingredients

Almond meal – is a good source of fibre, high in protein (21% by weight), low in carbohydrates, high in Omega-6 fats and gluten-free.

Coconut flour – high in fibre and gluten-free.

Flaxseed meal – high fibre and protein. Flaxseed also has lots of good fats – Omega-3 and Omega-6. It is gluten-free.

Psyllium – an excellent source of fibre and is gluten-free.

Chia seeds – high in fibre and good fats – omega-3 fatty acids, antioxidants, high protein (14% by weight) and gluten-free.

Cocoa – high in fibre, vitamins, minerals and antioxidants. It is also gluten-free.

Hazelnuts – contain beneficial dietary fibre, vitamins and minerals and is an excellent source of vitamin-E. Is gluten-free.

Walnuts – low Carbohydrates (and most carbs in the walnuts are fibre). High in good fats omega-6 and Omega-3, and contains huge amounts of antioxidants. Walnuts contain many vitamins and minerals and are gluten-free.

Desiccated coconut – essential nutrients and high in fibre. Contains saturated fat which makes it very filling. Also gluten-free.

Goji berries – good source of fibre and protein, contains vitamins, minerals and antioxidants… and gluten-free.

Almond milk – unsweetened almond milk – lactose-free and gluten-free.

Prunes – high in dietary fibre, and a rich source of nutrients and antioxidants. Also gluten-free.

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Want more delicious recipes like this?

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From the pantry, No-Cook Bliss Balls and Slices, sweets

High Fibre Fruit & Nut Bars

November 27, 2018 The Captain & the Cook 8 Comments

I am always trying to formulate ways of adding more fibre to my diet. Dietary fibre prevents constipation and is excellent for weight loss as it makes you feel fuller. However, the benefits are far more significant than that alone. Did you know that high fibre diets reduce blood pressure and inflammation and may prevent colorectal cancer?

Adults need 30g of fibre a day. So I set to work selecting high fibre ingredient to blend into a delicious fruit and nut bar.

I first made this recipe with 1/4 of a cup of dried fruit and I had a couple of people tell me it wasn’t sweet enough. I don’t have a sweet tooth so it was perfect for me. I made a second batch with more fruit and it was better received by the friends who have a sweet-tooth. I, on the other hand, found it a little too sweet and will go back to using only a 1/4 of dried fruit. So you may want to play around with the amount of fruit you use (ingredient six**). If you like very sweet start with 1/2 a cup of fruit etc. You can always add a little honey for sweetness also.

Ingredients

3/4 cup LSA*
1/2 cup desiccated coconut
1/2 cup chia seeds
1/4 cup roughly chopped walnuts
1/4 – 1/2 cup mixed dried fruit** (cranberries, blueberries, goji etc)
1/4 cup cocoa or cacao
2 Tbs psyllium
1/2 cup raisins
3/4 cup coconut milk
A little dark chocolate to melt to top the slices (optional).

Method

Add the first eight ingredients to a mixing bowl and mix until well blended.

Put the raisins and the coconut milk in a food processor and blend for a minute.

Mix the coconut and raisin into the dry ingredients until well blended.

Press into a tray, sprinkle with coconut and refrigerate for at least 4 hours. Once it is firm slice it into bars. Drizzle with melted chocolate if desired.

Keep refrigerated.

*LSA is a ground mix of linseed, sunflower and almond.

Powerstart Fruit and Nut Bar #recipe #highfibre #nuts #seeds #almondmeal #superfood

About the ingredients

LSA (Linseed, Sunflower and Almond) – Healthy fats – omega’s 3 and 6, high fibre, vitamins and minerals and it is gluten-free.

Desiccated Coconut – High fibre, iron and minerals (gluten-free).

Raisins – High fibre, iron, calcium and anti-oxidants (gluten-free)

Psyllium – an excellent source of fibre and is gluten-free.

Chia seeds – high in fibre and good fats – omega-3 fatty acids, antioxidants, high protein (14% by weight) and gluten-free.

Goji berries – good source of fibre and protein, contains vitamins, minerals and antioxidants… and gluten-free.

Cocoa – high in fibre, vitamins, minerals and antioxidants. It is also gluten-free.

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High Fibre Fruit & Nut Bar #highfibre #superfood #recipe #LSA #chia #walnuts #coconut #gojiberries #raisins #healthfood #healthy

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FRUIT AND NUT RUM BALLS

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CHRISTMAS PUDDING BLISS BALLS

RUM AND RAISIN BLISS BALLS

From the pantry, No-Cook Bliss Balls and Slices, sweets

Fruit and Nut Rum Balls

August 14, 2018 The Captain & the Cook 7 Comments

How these balls came about… I use prune a lot in my bliss balls because it is high in fibre. Dwayne’s favourite bliss balls (that I have made so far) are the rum and raisin. Since the rum and raisin balls are not as high in fibre as the prune balls, I decided to add rum to a prune-based bliss ball to see if Dwayne would like it a little better, thereby making a ball we both enjoy!

These are decadent, tasty little treats with lots of superfood goodness and a hint of the naughty rum!

So this is what I came up with…

Ingredients

3/4 cup rolled oats
1/2 cup psyllium
1/2 cocoa
1/2 cup walnuts, roughly chopped
1/4 cup hazelnuts, roughly chopped
1/4 cup goji
340g pitted prunes
1/2 cup rum
1/4 cup mixed dried fruit (blueberries, cranberries, cherries, raisin)

Method

Grind the oats in a food processor until fine. Add the oats to a large mixing bowl with the psyllium, cocoa, walnuts, hazelnuts and goji berries. Mix well and set aside.

Put the prunes and the rum in the food processor and blend until it is mushy.

Add the prune mix and the 1/4 cup mixed dried fruit to the bowl with the dry ingredients, and mix well using a large spoon. Once you have it well blended, roll the mix into small balls (25 – 30).

Will store in the refrigerator for up to two weeks.

About the Ingredients

Oats – High in fibre, helps lower cholesterol and is high in antioxidants.

Prunes – excellent source of fibre, vitamins and minerals.

Psyllium Husk – fibre! and can help manage cholesterol levels.

Cocoa – rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.

Goji Berries – a good source of protein, calcium, dietary fibre, vitamins A & C as well as iron, and high in antioxidants.

Walnuts – omega-3 fats and high amounts of copper, manganese, molybdenum, and biotin.

Hazelnuts – high in nutrients and antioxidants.

Rum – flavour… yum yum!

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Want more delicious recipes like this?

HIGH FIBRE BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

APRICOT AND COCONUT BLISS BALLS

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FRUIT AND NUT RUM BALLS

RUM AND RAISIN BLISS BALLS

Booking.com

From the pantry, No-Cook Bliss Balls and Slices, sweets

Rum and Raisin Bliss Balls

March 23, 2018 The Captain & the Cook 7 Comments

These bliss balls are rich, moist, decadent and very, very tasty. Full of nutritional goodness, they are nonetheless a high energy treat. Just perfect for when you have a long day of sailing ahead of you! (Did you know we live on a boat?)

Ingredients

1 1/4 cup almond meal
1/2 cup cocoa
1/4 cup psyllium
1/4 cup chia seeds (I used mixed black and white)
1 3/4 cups firmly packed raisins
1/2 cup gold rum

Method

Place the almond meal, cocoa, psyllium and the chia seeds in a bowl and mix well. Add 1/4 cup of raisins and mix again.

Put the remaining 1 1/2 cups of the raisins in a blender, add the rum and blend well.

Add the raisin and rum mix to the bowl. Using a large spoon mix the wet and dry ingredients until well blended.

With damp hands roll raisin mix into balls and refrigerate.

They will keep in the fridge for a couple of weeks.

About the Ingredients

Psyllium Husk – fibre! and can help manage cholesterol levels.

Chia Seeds – massive amounts of nutrients with very few calories! Excellent source of fibre and antioxidants. High in protein and omega-3 fatty acids and helps lower the risk of heart disease.

Cocoa – rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.

Almond Meal – high in protein, monounsaturated fatty acids, dietary fibre, antioxidants, vitamins like riboflavin. Lowers cholesterol and help prevent heart disease. Supports healthy brain function and maintains healthy skin.

Raisins – loaded with fibre, potassium, iron and other essential nutrients (polyphenols, antioxidants, flavonoids) etc

Rum – flavour… yum yum!

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More delicious Bliss Ball recipes? Try these!

FRUIT AND NUT RUM BALLS

CHOCO HIGH FIBRE SLICE

HIGH FIBRE BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

APRICOT AND COCONUT BLISS BALLS

POWERSTART FRUIT & NUT BARS

Booking.com

From the pantry, No-Cook Bliss Balls and Slices, sweets

Apricot and Coconut Bliss Balls

February 22, 2018 The Captain & the Cook 9 Comments

I have another bliss ball for you! I love knowing what I am eating and by making my own snack foods I am aware of all the ingredients. Homemade bliss balls are the perfect snack for the lunch box, morning or afternoon tea, or just when you need some filling up.

My bliss balls do not require any oil to hold them together, as I use the psyllium which works beautifully to bond all the ingredients. I don’t have much of a sweet tooth so please feel free to add a little honey if you want them sweeter (you will probably have to reduce the orange juice). Bon appetit!

Ingredients

3/4 cup of oats
1/2 cup desiccated coconut
300g dried apricots
1/4 cup psyllium husks
1/4 cup pistachios, roughly chopped
6 brazil nuts, roughly chopped
1/4 cup chia seeds
1/2 – 3/4 cup orange juice
extra coconut for coating

Method

Add oats to a food processor and process until fine and put into a bowl.

Add the coconut, psyllium, pistachios, brazil nuts and chia seed to the bowl.

Put the apricots into the food processor and chop up. Add 1/2 a cup of orange juice and chop up well.

Add the apricot mix to the bowl and mix well. Add a little more orange juice if needed. Mix into a firm mix. Once well blended, use wet hands and roll the mix into 25 – 30 balls.

Coat the balls in the extra coconut.

Refrigerate. Will last in the refrigerator for 2 weeks.

About the Ingredients

Apricots – are high in beta-carotene, fibre, vitamin C and potassium, they also provide protection against free radical damage.

Oats – High in fibre, helps lower cholesterol and is high in antioxidants.

Psyllium Husk – fibre! and can help manage cholesterol levels.

Chia Seeds – massive amounts of nutrients with very few calories! Excellent source of fibre and antioxidants. High in protein and omega-3 fatty acids and helps lower the risk of heart disease.

Brazil nuts – High in selenium, Brazil nuts properties include, anti-inflammatory, anti-cancer and will increase your bliss, hence Bliss Balls! This is due to the Selenium which has been scientifically proven to lift mood and prevent depression.

Coconut – rich in a number of essential nutrients, including dietary fibre, manganese, copper and selenium.

Pistachios – loaded with all kinds of nutrients, such as vitamin B6, thiamine, potassium, copper, magnesium and iron. Helps lower cholesterol.

Like his recipe? Please pin and share with family and friends… thank you!

Want more delicious recipes like this? Try these!

CHOCO HIGH FIBRE SLICE

RUM AND RAISIN BLISS BALLS

HIGH FIBRE BLISS BALLS

TRIPPIN’ BLISS BALLS

FRUIT AND NUT RUM BALLS

CHRISTMAS PUDDING BLISS BALLS

POWERSTART FRUIT & NUT BARS

Booking.com

From the pantry, No-Cook Bliss Balls and Slices, sweets

Christmas Pudding Bliss Balls

December 21, 2017 The Captain & the Cook 11 Comments

I am still having a lot of fun making up all sorts of Bliss Ball recipes. With Christmas only days away I couldn’t pass up the chance of experimenting with the flavours of Christmas. These Christmas Pudding Bliss Balls are the result, and my special panel of taste testers – mum, sister and nephews, all love them!

Ingredients

1/4 cup Cointreau (or use orange juice)
1/2 cup of goji berries
3/4 cup rolled oats
1 cup of almond meal
1/2 cup of psyllium powder
3/4 cup of traditional fruit mince
1/4 cup of almonds, roughly chopped

Method

Put the goji berries into a small bowl and cover with the Cointreau (or orange juice).

Add the oats to a food processor and give it a 10-sec blast, then add the almond meal and psyllium powder and give it another 10-sec blast.

Drain the goji berries and reserve the Cointreau liquid. Place the goji berries into a large mixing bowl with the chopped almonds.

Add the fruit mince and the reserved liquid to the processor and blend until well mixed.

Add the fruit mince, almond meal and oat mix to the bowl with the goji and almonds. Mix well, using large spoons or your hands.

Using slightly damp hands roll the mixture into small balls and set aside.

Top the balls with melted white chocolate and decorate with slices of green and red lollies (sweets). For instructions on how to melt chocolate click here for stove stop instructions or here for microwave instructions.

Store in the refrigerator for up to two weeks.

Like this post? Please pin or share with family and friends…. Thank you!

Want more delicious recipes like this?

HIGH FIBRE BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

APRICOT AND COCONUT BLISS BALLS

CHOCO HIGH FIBRE SLICE

POWERSTART FRUIT & NUT BARS

FRUIT AND NUT RUM BALLS

RUM AND RAISIN BLISS BALLS

From the pantry, No-Cook Bliss Balls and Slices, sweets

Trippin’ Bliss Balls

September 29, 2017 The Captain & the Cook 10 Comments

I made these decadent little morsels for a treat. Still packed full of goodness and superfoods, they make eating food in which you know all the ingredients much easier; and they are much better for you than a biscuit or piece of cake!… and I add extra fibre to my bliss balls in the form of psyllium and chia seed.

These bliss balls are delicious and they are an easy snack to grab from the fridge when you are under sail (Trippin’ Turpins).

Ingredients

1/2 cup rolled oats
1/2 cup cocoa
1/2 cup almond meal
1/2 cup brazil nuts, chopped
1/2 cup goji berries
1/4 cup chia seeds
1/4 cup psyllium husk
340g pitted prunes
4 Tbs Cointreau or juice or water

Fibre, chocolate, health, goji, chia seed, pyslium — Look at all the yummy goodness in these decadent bliss balls!

Method

Soak the goji berries in the Cointreau or juice/water and set aside for about 20 minutes.

In a food processor add oats and blend well. Then add the cocoa, almond meal, psyllium and chia seeds, and give a quick blend.

To the food processor, add the prunes and the liquid strained from the goji berries – reserve the berries. Blend until mixed well.

Put the mix into a large bowl and add the chopped brazil nuts (I wanted them quite chunky so I used a knife to chop them) and the reserved goji berries.

Now mix well using a large spoon and squishing and spreading until the berries and nuts are incorporated with the processed mix!

Using slightly wet hands, roll the mix into small balls. Makes 25-30.

Store in refrigerator. Will keep in the refrigerator for two weeks.

About the Ingredients

Oats – High in fibre, helps reduce cholesterol and is high in antioxidants.

Psyllium Husk – fibre! and can help manage cholesterol levels.

Chia Seeds – massive amounts of nutrients with very few calories! Excellent source of fibre and antioxidants. High in protein and omega-3 fatty acids and helps lower the risk of heart disease.

Cocoa – rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.

Brazil nuts – High in selenium. The ‘super’ benefits of Brazil nuts also include, anti-inflammatory, anti-cancer and will increase your bliss, hence Bliss Balls! This is due to the Selenium which has been scientifically proven to lift the mood and prevent depression.

Goji Berries – a good source of protein, calcium, dietary fibre, vitamins A & C as well as iron, and high in antioxidants.

Prunes – excellent source of fibre, vitamins and minerals.

Cointreau – well it is just yummy!

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