No-Bake Low FODMAP Chocolate Bliss Balls

These Chocolate Seeded Bliss Balls prove that satisfying a sweet craving doesn’t have to mean reaching for the cookie barrel. Packed with fibre-rich seeds and nutty goodness, they deliver a naturally satisfying crunch that really hits the sweet spot. And of course, everything tastes better dipped in dark chocolate. Best of all, they’re low fodmap, making them a gut-friendly treat you can enjoy without the worry. Sweet & seedy!

INGREDIENTS

(makes 15 balls)

• 100g medjool dates (this is approx. 6 medium sized dates. The recommended low fodmap serving size is 1 date (20g) due to sorbitol and fructan content)

• 20g nut butter (I used Fix & Fog 5-Seed Butter but you could use peanut butter or almond butter, depending on what’s in your pantry).

• 15g maple syrup

• 10g cocoa

• 5g vanilla extract

• 10g coconut oil, melted

• 35g gluten free puffed rice

• 100g coconut, shredded

• 20g golden linseed

• 20g sunflower seeds

• 20g black or white chia seeds (I used white both either would work)

• Up to 1/3 cup (40-80ml) boiling water

• 150g dark chocolate for dipping

METHOD

1.        Place all of the ingredients MINUS the boiling water and dark chocolate into a food processor and blend.

2.        Add the boiling water little by little until the mix comes together.

3.        Place mix in a bowl and refrigerate for 30 mins until it cools and is ready to roll.

4.        Roll into small balls. This mixture made enough for 15 balls.

5.        Melt the dark chocolate in a bowl in the microwave. Remove the balls from the fridge and dip in melted chocolate. Return to fridge to set. Store in a container in the fridge.

Notes: Yes, medjool dates are high in sorbitol and fructans, as is nut butter. However, the balls are small – mine weighed in at 25g so 1 ball is the recommended low fodmap serving size. I used Kelloggs gluten-free Rice Bubbles.

If you’re short on time (and/or have littlies that wont appreciate all those lovely seeds) follow the recipe as printed. You wont see the seeds; you’ll hardly even taste the seeds. It will be our little secret. However, if you actually DO want seedy bliss balls, blitz the first 6 ingredients with some boiling water and then stir in the puffed rice, coconut, linseed, sunflower and chia seeds. That way, you’ll get to see all those lovely seeds when you eat your bliss balls.

And if you want to really highlight the seeds, you could toast the coconut, linseed, sunflower and chia seeds in a frypan over medium heat to maximise that toasty flavour before stirring into your wet date mix.