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How to make healthy bliss balls with superfood ingredients and fruit powders

how to make bliss balls

Healthy bliss balls are the perfect boost and organic fruit powders are ideal for amping up the mix. Get creative, get colourful and get a superfood boost the easy way.

What are bliss balls?

Bliss balls are an easy to make snack food, perfect for keeping up energy levels during the day or as an easy way to boost your intake of superfoods. Instead of reaching for chemical-laden sugary snacks when energy levels are low, grab one or two delicious homemade energy balls as a nutritious alternative.

Are bliss balls healthy?

Packed full of nutrient dense ingredients, bliss balls are a great way to stave off hunger without resorting to empty calories. Not only do they provide a balance of carbohydrates, proteins, and fats but they also come with a whole host of benefits.

Switching it up with different recipes and superfood ingredients ensures you will never get bored and you will cover the whole spectrum of micronutrients and phytochemicals from these powerful plants.

Stick to one or two a day though as they are high in calories and natural sugars.

How to make bliss balls

Healthy bliss balls

Can you freeze bliss balls?

Bliss balls can be kept in the freezer for up to 3 months. They will keep in an airtight container in the fridge for 2 weeks though, so freezing is not really necessary unless you want to make up a huge batch.

Basic bliss ball recipe

cacao bliss balls

Bliss balls could not be easier to make. All you need is a handful of store cupboard ingredients and a food processor. The basic recipe already provides plenty of macro and micronutrients but from there you can boost flavour, texture and nutrient value by adding in extra superfood powders.

Be aware that if you choose to roll your energy balls in powder they may look pretty but the eating experience is just as important. It is largely a matter of personal preference so test things out before you commit. Raw powders can be bitter or powdery, which sometimes works but not always.

Adding in extra ingredients will affect the mixture so if it becomes too dry to stick then simply add a few drops of water until it comes together. If your mixture is too sticky, add in some more powder.

Makes roughly 18.

6 large dates, pitted

1/2 cup almond butter 

1/2 cup shredded coconut

1 tbsp LSA mix

1 tbsp goji berry powder

1 tbsp chia seeds

1 tbsp hemp protein powder

  1. Blitz all of the ingredients together in a food processor until they come together in a sticky ball. Feel free to adjust to the quantities if the texture is not quite right.
  2. Divide into teaspoon sized clumps and roll in your hands to form balls.
  3. Keep in an airtight container in the fridge.

Cacao bliss balls

Because…chocolate. Experiment with cacao nibs for extra crunch. You can easily add 2 tbsp of cacao powder, but you may need to blend in a little water to prevent it being too dry.

Banana bliss balls

Banana powder is an excellent natural sweetener. A few teaspoons of concentrated fruit powder is plenty.

Berry bliss balls

A boost of berry flavour, not to mention all those lovely antioxidants, makes for perfect bliss. Add one or two teaspoons of berry powder, or roll your bliss balls. Also goes particularly well with cacao.

Beetroot powder bliss balls

Using raw beetroot powder not only adds a beautiful colour but lends a delicious earthy sweetness too. And it is super good for you. It is really good when blended with cacao.

Mango bliss balls

Mango and coconut anyone? Try adding a few teaspoons of mango powder to the mix and roll in finely shredded coconut.

 

Inspired to get creative with healthy bliss balls? We have plenty of other organic fruit powders and superfood ingredients for you to try. You can also buy wholesale organic food at our online store.

 

Ten different ways you can make a banana smoothie more interesting

Banana smoothie recipe

Bananas are one of the most used ingredients in smoothies, milkshakes and smoothie bowls. Their soft texture is instantly creamy and they have a sweet flavour that goes with everything.

You can make a banana smoothie with fresh or frozen banana or you can use a dehydrated banana powder for instant store-cupboard convenience.

We take a look at why bananas deserve superfood status, and the many ways you can use them in your smoothies.

Are bananas good for you?

Because of their sugar content bananas became a bit of a dirty word with the anti-carbohydrate crowd. Yet bananas contain both quick release sugars and slow release sugars so provide a great overall energy boost. Higher in calories than other fruits, they also provide more fat, more fibre and more protein.

Bananas are an excellent source of potassium which is essential for controlling fluid balance and blood pressure. A natural prebiotic, they also contribute to gut health by feeding the good bacteria in your tummy. Bananas also contain antacids which are why they are so good for indigestion and soothing an upset stomach. A great beauty food, they contain antioxidant lutein that boosts skin elasticity and controls sebum levels. Ripe bananas have higher levels of antioxidants.

One medium banana provides, on average, 105kcal, 0.4g fat, 10g sugars, 3g fibre and 1.3g protein. It is rich in vitamin B6 and C, biotin, copper, manganese, potassium, fibre and lutein.

Basic banana smoothie recipe

How to make a banana smoothie

A basic banana smoothie is made from milk (dairy or otherwise) and bananas. Fresh banana will thicken and sweeten, whilst frozen banana will thicken, cool and sweeten. The frozen banana will have a less pronounced sweetness and banana flavour because the cold dulls the senses a little. Banana powder will not thicken, but it will flavour and sweeten. It also contains all the nutritional value of a fresh banana.

For a basic banana smoothie

1 cup milk

1 banana, frozen or fresh

or

1 tbsp banana powder

Banana powder, and other powders, are useful if you don’t have a blender. Just put the ingredients in a shaker and shake to blend. Or put them in a bowl and whisk together. Other ingredients such as peanut butter, vanilla extract, or seeds and grains such as oats or chia, can also be added without a blender.

Make your banana smoothie more interesting by adding…

Mango

Add fresh, frozen or powdered mango to your smoothie. Not only will it add extra tropical flavour, but is also full of antioxidant beta-carotene and vitamin C. Mango is also full of fibre and a good-for-your-gut prebiotic.

Nut butter

Adding a nut butter such as peanut butter to your banana smoothie will add a lovely creamy nutty texture and salty flavour. Nuts are high in essential fatty acids and are super good for your skin.

Berries

Berries bring additional fruity flavour and you can add them in fresh, frozen or powdered form. Full of antioxidant plant power, berries are immune boosting, inflammatory fighting superfoods.

Oats

A few tablespoons of oats added to your smoothies will help to thicken and add extra creamy texture. Oats will slow down the release of blood sugars and lower LDL cholesterol levels. They also add as a natural sedative. Oats are the original comfort food.

Protein powder

Protein powder will help to thicken your smoothies and help keep you feeling fuller for longer. Choose dairy or non-dairy but the nutrient values will differ.

Maca

Maca powder has a unique malty flavour that goes particularly well with bananas and milk. It is a powerful adaptogen that helps to balance stress and hormones as well as enhancing energy.

Chia seeds

Chia seeds will help to thicken your smoothie and boost the levels of essential fatty acids and protein. Leave it to stand once mixed in order for the chia seeds to swell.

Cacao

Cacao, the raw form of chocolate, goes well with banana and turns your banana smoothie or shake into chocolate heaven. Don’t be put off by the fact that it is raw as the flavour is actually less bitter than cocoa powder. Or you could add cacao nibs for crunchy texture. Either way you get a healthy dose of powerful antioxidants.

Honey

You can add extra sweetness with a spoonful of honey, or add an interesting crunch with bee pollen. Both have a range of natural nutrients than can only enhance the quality of your smoothie.

Vanilla

Vanilla adds a comforting sweetness to anything, especially banana. Use good quality extract. Freshly grated nutmeg also gives a comforting sweetness to the milk/banana combo.

 

You could choose just one of these elements to make your banana smoothie more interesting, or combine a few. The variations become endless.

 

You will find these smoothie ingredients and more here at Boost Nutrients, or head over to the online store to buy bulk food online.

 

 

What makes the best smoothie for fabulous skin? Feed your face!

We all know that the key to good skin is healthy eating and hydration. And that drinking smoothies regularly can help to increase our nutrient intake. But what makes the best smoothie for beautiful skin?

A balanced intake from a broad spectrum of healthy wholefoods will cover many of the bases for optimum nutrition but there are certain ingredients and superfoods that will target the specific needs of your skin.

From flushing out toxins for a clear complexion to boosting the nutrients needed for cell renewal and repair, these are the ingredients that make up the best smoothie for skin.

What does my skin need to look its best?

Other than enough sleep, a healthy diet, and plenty of water, your skin needs certain nutrients to help get that radiant glow.

Antioxidants

Unstable chemicals, known as free radicals, within the body can cause, amongst other things, rapid acceleration of aging; the exact opposite of everything that glowing skin needs. Loss of tone, lines and wrinkles, and a dull complexion can all be down to the chaos caused by free radicals. Collagen and elastin break down, affecting elasticity. Surface circulation is diminished, leading to lack of nutrients and loss of that rosy vibrant glow.

Antioxidants protect the body from this damage and can even reverse the signs pretty quickly. Amongst these are flavonoids, carotenoids, vitamin E and vitamin C. Vitamin C is a powerful antioxidant that is key to collagen production. It aids cellular growth and strengthens blood vessels, restoring skins firmness and resilience. It also offers UV protection.

Hyaluronic acid, a favourite ingredient of the beauty industry, works best from within. A water holding molecule, produced by the body, it helps skin to retain moisture, absorb nutrients, and get rid of waste. Also an antioxidant, hyaluronic acid stimulates collagen production so improves elasticity. Good to know.

Essential fatty acids

The components of healthy fats, essential fatty acids such as omega-3, -6, -7 and -9, support the skins natural barrier known as the lipid layer. This is what gives us hydrated, plump, smooth and supple skin. The right balance of EFAs is important and the modern diet can be overloaded with inflammatory omega-9. Increase omega-3 and omega-9, and rarer omega-7, to reap the benefits to the appearance of your skin.

Protein

Skin is made largely of protein so it goes without saying that eating plenty of protein can help with signs of aging such as loss of skin tone and wrinkles.

Sulphur

The mineral sulphur is essential for cell renewal and also helps to clear skin by detoxification and reduce age spots or sun damage.

The best smoothie ingredients for fabulous skin.

Nuts and seeds 

Chia seeds are the richest known source of omega-3. They are anti-inflammatory, help to balance sebum production, and create an even skin tone. Flax seeds, pumpkin seeds, sunflower seeds and sesame seeds are also full of essential fatty acids that are beneficial to your skin. Almonds are an excellent source of antioxidant vitamin E. Macadamia nuts are a good source of rare omega-7, and also omega-9. Look out for LSA mix, a blend of flaxseeds, almonds, and sunflower seeds that you can easily add to smoothies.

Fruits  

Berries are one of the best smoothie ingredients for skin there is. Blueberries, strawberries, and raspberries are all powerful antioxidants that boost circulation and increase uptake of skin nutrients for increased radiance and vitality. Strawberries contain skin firming silica. Blueberries contain pigments that can improve the appearance of dark circles around the eyes.

Kiwi fruit are an excellent source of vitamin C that aids collagen production. Bananas contain lutein that boosts elasticity for supple skin. Pomegranate is a known rejuvenator, helping cells to renew and rebuild. Pineapple is another great source of vitamin C.

Make use of melon and watermelon for its rehydrating properties. They are also a great low calorie base for smoothies. Avocado contains skin healthy fats and lutein to regenerate and nourish.

Lemon juice is one of the best smoothie ingredients for bright clear skin. Not only does it aid detoxification but it also boosts absorption of minerals and is a good source of vitamin C.

Dried berries and powders

There are certain berries that we use in dried or powder form, rather than fresh. Usually categorised as superfoods, these can be a powerful addition to your skin food regime. Goji berries contain zeaxanthin, to help with dark circles around the eyes. Full of vitamin C, and other antioxidants, goji berries are known to stimulate human growth hormone to stimulate cell turnover and minimise fine lines and wrinkles. Goji berries also moisturise and hydrate. Mulberries are a good source of resveratrol, an antioxidant known to help prevent aging. Acai berries are also a major source of vitamin C and other antioxidant compounds.

Vegetables

The minerals in celery help with fluid regulation. Celery also contains skin-firming silica. As does cucumber. Another important ingredient for hydration and also a source of skin-strengthening sulphur. Sweet potato may sound like a strange smoothie ingredient, but roasted it can add a smooth creamy sweetness. Do try it, as it is one of the few ingredients that can boost production of hyaluronic acid.

Green leafy veg such as spinach and kale are full of cleansing chlorophyll for bright clear skin. Try adding a spoon of greens powder as an easy way to boost your smoothies.

Carrots are full of anti-oxidant beta carotene that helps to rejuvenate skin cells. Try using carrot powder as an easy way to boost nutrients in your smoothies.

Oils and fats

If you have dry skin, or combination skin, you may want to boost your intake of healthy fats. Coconut oil is not only nourishing for dry skin but also contains a natural steroidal hormone that promotes skin elasticity. Olive oil contains anti-inflammatory vitamin E as well as omega-9 that aids the absorption of those all important omega-3s.

Extras  

Green tea is an excellent source of polyphenols that boost blood flow to the skin. Matcha tea, the dried concentrated form of green tea has ten times the antioxidant power of green tea. Cacao, the raw unroasted form of cocoa is also a powerful antioxidant. Coconut water contains electrolytes for fast rehydration. Bee pollen is a source of bioflavonoid rutin, that also aids circulation and boosts blood flow to the skin. The proteins in bee pollen help to renew collagen and elastin for a firmer skin tone.

Oats have long been a traditional skin food, with B vitamins, calcium and collagen building silica. The carbohydrates in oats attract water and keep the skin hydrated; hence their amazing skin softening properties.

 

Now that you have an idea of what to put into the best smoothie for your skin, why not check out our smoothie ingredients? You can also buy gourmet groceries from our online store at wholesale prices.