Raw Chocolate Superfood Energy Balls

Raw Chocolate Superfood Energy Balls

Adorable, good-looking, delicious and healthy: What's not to love about Raw Chocolate Superfood Energy Balls?

Back when winter seemed like a fun-fresh idea, I brought these little gems to a New Year's Day gathering. They were a big hit, and I've been meaning to post the recipe ever since.

Ahem.

Daylight savings time started today and according to my calendar, it's almost Spring. Whoopsie!

I hope you'll agree this is a recipe worth waiting for, and better late than never...

Raw Chocolate Superfood Energy Balls

Ingredients
1.5 cups organic raw almonds
1/4 cup hemp protein powder (or pea protein)
3 Tbs raw cacao powder
2 tsp spirulina powder
1.5 tsp ground cinnamon
1 Tbs Chia seeds
18 Medjool dates, pitted
1 tsp vanilla powder or extract
a few tablespoons of cold water

+ your choice of coating: shredded coconut, cacao nibs, hemp seeds, chopped goji berries (Tip: If using gojis, chop them in your clean food processor before you start making the energy balls!)

Directions
Add almonds, hemp protein powder, raw cacao, spirulina, cinnamon and chia seeds to food processor and pulse repeatedly until well combined. Add vanilla and pitted dates and pulse-process again until mixture starts to bind together. Add cold water by the tablespoon and continue processing until mixture pulls together and you have what looks like a firm, soft ball of dough.

Transfer dough into a clean bowl. In separate smaller bowls, pour out about a half cup each of your chosen coating ingredients. (I used shredded coconut and goji berries.)

Using your fingers or a spoon, pull off a tablespoon-sized chunk of dough and form it into a ball. Roll or toss ball in coating of choice until well-covered; then set aside on a plate. Repeat until all the dough is used up.

Chill finished energy balls in an airtight container in the refrigerator for at least one hour or until firm.

This recipe makes about 16 energy balls. They can be frozen or stored in the fridge for several weeks. For best flavor, eat at room temperature.

NOTE: You can also use this recipe to make energy BARS instead of energy BALLS. To make bars, simply press your dough into a Pyrex baking dish until desired thickness is achieved. About a half-inch thick is ideal. (Don't try to make the bars fill the entire Pyrex dish—getting the thickness you like is what matters, so expect there to be some empty space in the dish! Just square it off as best you can.)

Use the back of a spatula to get the top flat. Then, gently press your shredded coconut or coating of choice into the surface, cover entire dish with plastic wrap (or use a clean, dry produce bag) and refrigerate as above. When firm, slice into bars and, if desired, individually wrap each one using saran wrap, waxed paper or parchment.

Cumin-Spiced Sprouted Almonds

Cumin-Spiced Sprouted Almonds

Cumin, black pepper and Himalayan pink salt turn naked raw almonds into a delightful treat. I made these tasty Cumin-Spiced Sprouted Almonds using a traditional soaking and drying technique outlined in a favorite recipe from the Nourishing Traditions cookbook, Crispy Nuts. However, the original recipe recommends roasting to crisp the soaked nuts. I prefer to dehydrate them at a low-temperature (below 120 degrees) to keep them raw and thereby preserve the structural integrity of their fats and proteins.

Nourishing Traditions author Sally Fallon does an excellent job explaining why it's a good idea to soak nuts before consuming them. Raw nuts are packed with vitamins, minerals and healthy fats, but they also contain anti-nutrients such as phytates, or phytic acid, and lectins—compounds that are found in all seeds, grains and beans as well as nuts. (Phytates and lectins get the most press, but they are not the only anti-nutrients in town. For a more complete list, click here.)

A primary evolutionary purpose of phytates, lectins and other anti-nutrients is to serve as enzyme inhibitors and to protect ungerminated seeds from rotting and predation, a good thing for seeds. These compounds only become "anti-nutrients" when they get into our bodies. However, recent research suggests that anti-nutrients may offer benefits to human health as well, introducing a hormetic, or quantitative, aspect into the puzzle.

For example, because phytic acid binds to minerals, it inhibits mineral absorption in our guts. Consequently, high phytate diets have been known to lead to mineral deficiencies. (Click here to learn more.) But phytates also exhibit beneficial antioxidant properties, and some studies suggest they may offer anti-cancer and cholesterol reducing benefits.

Lectins, on the other hand, are sticky proteins that bind to carbohydrates. Excess lectins in the diet are known to impair digestive, intestinal and immune health. But lectins aren't all bad, either. Several lectins have been found to possess anticancer properties, and some are being used as therapeutic agents to inhibit tumor growth. So again, it's a matter of quantity and application.

Nevertheless, when it comes to healthy eating and digestive comfort, it's still a good idea to soak off some of these compounds.

Soaking and sprouting seeds of all kinds (nuts, grains, beans) initiates the germination process and reduces anti-nutrient concentrations, helping to make these foods more nutritious and health-promoting overall. Our ancestors somehow recognized this and incorporated soaking into the traditional preparation of all seed-type foods.

In addition to diminishing their anti-nutrient content, presoaking or sprouting nuts, grains and beans helps to break down or "pre-digest" their proteins into amino acid form, improving digestibility. In esoteric terms, sprouting also activates the life force energy of a seed, turning it from simply a raw food into a living food. Living foods are naturally calibrated to interface beautifully with the living bio-electric matrix that defines our organism. ♥

Cumin-Spiced Sprouted Almonds

This simple raw recipe was inspired by my friend and neighbor Annie Aune's cumin-toasted almonds, which made me swoon. Cumin is just so delicious. :~)

4 cups raw almonds*
1 Tbs sea salt
water to cover, for soaking
1 tsp extra virgin olive oil
2 teaspoons cumin powder
1 teaspoon Himalayan pink salt
ground black pepper to taste

Step 1: SOAK Place almonds in a large bowl, add the sea salt and enough water to cover by an inch or two. Stir well to dissolve salt. Soak for 8 hours or overnight. Pour off soak water, rinse almonds under clear running water, drain them, and return to bowl.

Step 2: SEASON Toss soaked almonds with olive oil to lightly coat each nut. Sprinkle top with about one-third of the cumin powder, several pinches of sea salt and a dusting of black pepper, then toss well. Sprinkle top again with another round of salt and seasonings and toss. Repeat a third time. (This three-part method prevents all the seasonings from clumping together in one spot.)

Step 3: DRY Spread seasoned almonds onto dehydrator trays lined with teflex sheets. Dehydrate at 115 degrees for 12 hours, then transfer almonds from teflex directly onto mesh liner sheets and continue drying for 12 more hours or until desired crispness is achieved.

Allow to cool and store in glass jars.

* As I mentioned in my post on how to make French Press Almond Milk, it's been a challenge to find really raw almonds since almond pasteurization laws went into effect in 2007. Today, almost all commercially available organic raw almonds are "pasteurized" with steam, while non-organic raw almonds are treated with either surface chemicals or radiation (scary). It is still possible to purchase unpasteurized, truly raw almonds, however. Californians can buy direct from farmer in quantities of less than 100 pounds, and some online vendors carry them, but the cost is often high. Health food stores catering to raw foodists will offer really raw almonds in bags. I can order truly raw almonds from an Italian grower through my Community Superfoods connections. Local Pioneer Valley readers, please contact me or leave a comment below if you're interested and I'll hook you up!

Kale Around the Clock—Raw Fusion Style

Freshly harvested, tender spring kale has arrived in Western Massachusetts and I couldn’t be more thrilled! Kale is truly a superstar vegetable. It’s packed with nutrition, tastes great, comes in several colorful varieties and is incredibly versatile in the kitchen.

Kale is a member of the illustrious, cancer-fighting Brassica family and, like its cousins broccoli and daikon radish, has been researched extensively in recent years. Studies suggest that kale may help suppress tumor growth, promote detoxification at the genetic DNA level and support healthy cholesterol levels. Kale is packed with antioxidant flavonoids that fight inflammation and is notably high in lutein, a yellow carotenoid pigment required for healthy vision. It is an excellent source of vitamin A, vitamin C and vitamin K, a good source of manganese, calcium and other bone-building minerals and, best of all... it’s GREEN!

Green foods are beneficial for many reasons, including their exalted status of being the premier alkalizing foods on the planet. Alkaline nutrition is important because the pH of human blood must remain within a very tight, alkaline pH range (between 7.35 and 7.45) and the world we live in has become increasingly acidic, making it tough for the body to maintain. Processed foods, meats, sugars, white flour and most grains (i.e. the modern diet) along with chronic stress (i.e. the modern lifestyle) all promote acidity and threaten our alkaline balance. Ongoing low grade acidic conditions in the body are implicated in a Pandora’s box of health problems from bone loss and premature aging to arthritis, heart disease, cancer...you name it.

Promoting alkalinity is becoming increasingly recognized as critical to healthy physical and metabolic function, so the more alkalizing green vegetables you can eat, the better. Of course, salads and steamed greens are a great place to start. But why stop there? Some leafy greens like KALE are so versatile, they allow you to enjoy greens at every meal—even dessert!

To show you how, I’ll share three delicious and innovative recipes that I’ve adapted from Raw Fusion Recipes by LindaJoy Rose, PhD. LindaJoy is a leader in the field of hypnotherapy and an enthusiastic raw food educator. Her wonderful little recipe book, now in its second printing, is the companion volume to Raw Fusion, an introductory guide to incorporating raw/living foods into a healthy diet. (Visit rawfusionliving.com to order the books or learn more.)

And now…let’s have some fun with Kale Around the Clock!

morning...

Pineapple-Grapefruit Green Smoothie

To bathe your cells in alkalinity on a regular basis, I suggest starting each day with a tall glass of delicious green juice. (My revitalizing Ginger Green Juice is a favorite.) If you don’t have a juicer or simply find yourself in the mood for a more substantial meal, a blended green smoothie—which, unlike juice, retains the fiber of the fruits and veggies it contains—is a fine alternative. Experiment with different fresh leafy greens or green herbs—spinach, kale, parsley, dill—they’re all good. Cilantro really makes the flavors pop in this Pineapple-Grapefruit Green Smoothie. Enjoy for breakfast or lunch.

½ red grapefruit, peeled and pitted
1 cup chopped pineapple
½ lemon, peeled and pitted
4 leaves of kale, chopped
1 cup cilantro, leaves and stems
4 slices fresh ginger root
½ cup water or cooled lemon balm tea

Rough chop all ingredients, add to blender and blend on high until well combined. Add additional liquid or ice to reach desired temperature and consistency. Makes one pint.

Recipe inspired by Green Fairy’s Lemonade in Raw Fusion Recipes by LindaJoy Rose.


afternoon...

Lunar Kale Chips

When I was a kid, people used to say the moon was made of green cheese. These days, everyone knows the moon is made of rocks and dust, but we can still make our own green cheese using sprouted pumpkin seeds and seasonings. The classic approach to making pumpkin seed paté is tweaked here to create a savory Lunar Sauce for these out-of-this-world kale chips.

1 bunch Red Russian kale, or other flat leaf variety
½ cup raw pumpkin seeds, soaked 4 hours, drained and rinsed
1 lemon’s juice
½ cup water
1 clove garlic
½ tsp turmeric
½ tsp chipotle chili powder
¾ tsp Himalayan pink salt
2 Tbs. nutritional yeast

Rinse kale leaves well and remove stems. Save stems for juice and set leaves aside. To make sauce, put pumpkin seeds, lemon juice, water, and all seasonings except nutritional yeast into blender and blend on medium to high speed until well combined. Pour sauce into a large bowl, add a little more water to the blender and blend quickly to loosen the remaining sauce, then add this to what’s already in the bowl. Stir in the nutritional yeast by hand. Taste and adjust salt or seasonings if desired. Coat each kale leaf on both sides with the Lunar Sauce. Arrange leaves on dehydrator trays lined with Teflex sheets. Avoid overlapping leaves to permit air circulation. (My bunch of kale contained twelve leaves and I needed four trays to lay them all out.) Use up all the sauce—you should have just enough.

Dehydrate kale chips for one hour at 145 degrees, then reduce temperature to just under 110 degrees and continue dehydrating for about four hours. At this point, gently flip chips off of the Teflex and onto the mesh trays, dry sides down. Dehydrate another two to four hours or until desired crispiness is reached. Keeping them slightly moist and flexible is a fun option and keeps the kale a bit more lively, since a plant’s vitality is primarily contained in its water-containing portions.

If you don’t have a dehydrator, you could try making Lunar Kale Chips in a very low-temperature oven, perhaps with the door left slightly open. If using this method, use a baking sheet lined with parchment paper and keep an eye on the chips as they dry – they might be crisp within 20 to 30 minutes.

Recipe inspired by Cheezy Chili Chips in Raw Fusion Recipes by LindaJoy Rose.


evening...

Kale Fudge Torte

I was planning on making Kale Brownies with this adapted recipe, but I overdid it on the food processing and things got pretty sticky fast! Luckily, my mistake yielded outstanding results, and a Torte was born. There are two whole cups of chopped kale in this recipe but you really can’t taste them at all, as confirmed by my Sunday Yoga test group. (Maybe once you know it’s there you THINK you can taste the kale, but nobody guessed the secret ingredient.) In fact, this torte may be the most decadent way ever to “sneak” greens into the diet. Consider it a stealth health strategy for people like the mom I met last week at the Greenfield farmer’s market, whose son refuses to eat green veggies. Mom, your secret is safe with me!

1½ cup walnuts or pecans
½ teaspoon sea salt
10 Medjool dates, pitted and chopped
2 cups chopped kale leaves, loosely packed (stems removed!)
1 tsp vanilla extract
1/3 cup raw cacao powder, plus 1 teaspoon
1 Tbs coconut butter (not coconut oil)
1 or 2 Tbs maple syrup

In a food processor, pulse nuts and sea salt until finely ground. Add remaining ingredients and process until dough comes together. You may add a tablespoon or two of water to facilitate things if necessary—the dough will be extremely thick.

Place dough on a piece of parchment paper laid flat on the counter and press into a square or round shape, one inch tall. The dough is VERY sticky so moisten your hands with water or use a second piece of parchment paper on top of the dough to help you press and shape the torte. When shaped, wrap in parchment paper and chill until firm, about one hour or longer. Before serving, sprinkle top with additional teaspoon of raw cacao powder by sifting through a fine mesh strainer, such as a tea strainer. (To sift, hold strainer over the torte and “stir” the cacao powder with a spoon or chopstick to sift the cacao onto the surface of the torte, covering the entire surface with fine powder.)

Store Kale Fudge Torte in the fridge and consume within three days—the raw, living kale in the recipe leads to a short shelf life. If you can’t or don’t want to finish the torte in only three days, I suggest freezing individual sized pieces, each tightly wrapped in parchment paper and sealed within a freezer bag. Then, when you feel like a treat, just take out a packet and let it warm up on the counter. Yum!

Recipe inspired by Family Favorite Flourless Chocolate Cake in Raw Fusion Recipes by LindaJoy Rose. Many thanks to LJ for sending me the books and for being so patient while I prepared this post! ♥

Simple Super Snack: Cacao-Yacon

I discovered yacon syrup when researching my upcoming booklet on Natural and Healthy Sweeteners (to be published Spring 2009 by Woodland Press). And boy, is it ever good!

Made from the starchy root of the yacon plant, a sunflower relative native to regions of the South American Andes, yacon syrup is low glycemic, low calorie and prebiotic as well as delicious. The taste evokes a light, fruity molasses - tangy and delightful.

Yacon and cacao are a match made in Mayan heaven. True, both are on the pricey side, but if you only eat a little at a time, the cost per serving remains low and your supply will last a while. Here's my new favorite quick snack and natural mood elevator using these two superfood treats.

Cacao-Yacon Bowl
Put a handful of whole raw cacao beans, say 6 - 12 beans, in a little dish. Stir in a teaspoon of yacon syrup to coat. Then, eat the sweetly glistening beans one by one, preferably while thinking about mist rising over the ruins at Machu Picchu.

You can find whole raw cacao beans at many Whole Foods stores, your local health food store (if you're lucky) or online. I got my latest bag at Matt Monarch's RawFoodWorld.com for a great price.

Enjoy!