Nut-free protein balls recipe

The importance of protein

If you’re looking at a protein balls recipe, you probably already know protein is a key part of our diet. But what exactly is it, and why is it so vital for our health?

Protein is an essential macronutrient that’s found in pretty much every part of the human body, from your hair, skin and nails to your muscles and bones. It’s made up of 20 types of amino acids, nine of which are considered ‘essential’. That means we have to get them from our food because the body can’t produce them by itself. These 20 amino acids join together in chains to make thousands of different proteins within our bodies.

The fact that protein is so abundant in the body gives us a clue as to how important it is. We need it for the growth and repair of tissues – most famously muscle – and to provide our cells with structure. Not only that, but protein also makes up many enzymes and hormones that each serve crucial functions. All of which means protein balls can be a seriously healthy snack!

Protein helps to transport other nutrients around the body too. For example, haemoglobin is a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Protein even plays a role in immunity, as it makes up antibodies that defend us against bacteria and viruses. So, before we discuss how to create this protein balls recipe, let’s explore which foods are good sources of protein.

The best sources of plant-based protein

If you follow a vegetarian or vegan diet, someone has almost certainly asked you where you get your protein from! It’s a common misconception that you can’t obtain enough protein from veggie foods. However, the truth is that there are plenty of great sources of plant-based protein out there. This includes both ingredients to use in snacks like protein balls, and those you can add to your main meals.

The key point to remember is that many of these ingredients are not ‘complete’ sources of protein. This means they are missing some of the essential amino acids. Don’t worry though – you can easily get all nine by incorporating a variety of plant-based protein sources into your diet. And happily, we have lots to choose from! These include:

• Seitan
• Soybeans and foods made from them, like tofu and tempeh
• Pulses, such as lentils and beans (e.g. chickpeas, butter beans, kidney beans)
• Spirulina (a type of blue-green microalgae)
• Nuts (e.g. peanuts, almonds, pistachios, cashews, Brazil nuts, walnuts)
• Seeds (e.g. hemp seeds, chia seeds, sunflower seeds, pumpkin seeds)
• Quinoa and amaranth (two ancient grains that are both complete sources of protein)
• Oats (as featured in this protein balls recipe!)
• Vegetables such as broccoli, asparagus, spinach, avocado, and sweet potatoes

With so many sources out there, it’s no surprise that protein deficiency among vegetarians and vegans is actually rather rare.(1)

Beyond protein: other health benefits of this delicious snack

Protein isn’t the only benefit you can expect to gain from these nut-free protein balls. For example, oats are also rich in potent antioxidants known as avenanthramides. These help to tackle oxidative stress, reduce inflammation, lower blood pressure, and even relieve itching.(2) What’s more, oats are rich in a soluble fibre called beta-glucan, which offers a wealth of potential health benefits. These include promoting the growth of good bacteria in the gut, lowering cholesterol levels, and decreasing blood sugar.

Dates are another fibre-rich ingredient in our protein balls recipe. Indeed, studies suggest that including the fruit in your diet could be beneficial for your digestive system and preventing constipation.(3) Not only that, but dates are also bursting with a variety of antioxidants that help to lower the risk of developing certain chronic diseases. Interestingly, this may explain why animal studies have found that dates could promote brain health and protect against neurodegenerative conditions.(4) However, human studies are necessary to clarify these findings.

Finally, the cocoa in these protein balls does more than add delicious flavour. The powder is abundant in flavanols that have a genuinely impressive array of benefits. These include lowering blood pressure and reducing cholesterol, both of which help lessen the risk of heart attack and stroke.(5)

The fact that cocoa is flavanol-rich and improves blood flow is good news for the brain too. Research shows that consuming it could have positive effects on cognitive function and neuron production, protecting against conditions like Alzheimer’s.(6) Oh, and did we mention it could also boost your mood?(7) So these protein balls might just help put a smile on your face!

How to make this nut-free protein balls recipe

One of the great things about this nut-free protein balls recipe is how quick and easy it is to make. Start by adding one cup of pitted dates, a quarter of a cup of coconut flakes, and half a cup of rolled oats to a blender. Next, sprinkle in a teaspoon each of lucuma powder and maca powder – we’ll talk more about these special additions below. Top this off with half a teaspoon of ground cinnamon and a pinch of sea salt. Feel free to adjust the amount of these seasonings you add to your protein balls to suit your personal taste.

Now pop in a teaspoon of vanilla extract, a tablespoon of coconut oil, and a tablespoon of water. You can alter the amount of water you use if you want to give your protein balls a slightly thicker or thinner texture. Then it’s time to blend.

Once the ingredients are evenly mixed, add one and a half tablespoons of cocoa powder and blend again. You also have the option of using cacao powder for a different – yet still chocolatey – flavour profile. Alternatively, you could make these protein balls with matcha, spirulina, or aronia berry powder. This allows you to mix up the colour and taste as well as the type of health benefits.

Finally, it’s time for the fun part – shaping the protein balls. Use a teaspoon to scoop out a chunk of the mix, then shape it into a sphere in your hands. Roll each one in a pile of coconut flakes until they’re evenly covered, and you’re ready to tuck in.

The magic of maca root

It’s time to discuss the first special ingredient in this nut-free protein balls recipe: maca root powder. Also called Peruvian ginseng, this potent plant brings a scrumptious nutty, caramelly flavour to the snack. Plus, of course, a selection of potential health benefits.

For instance, some studies have found that maca root can boost energy levels, increase endurance, and improve athletic performance.(8) One possible reason for this is its ability to fight oxidative stress. That makes these protein balls a fantastic choice for days when you’re headed to the gym or out on a hike. Similarly, research has revealed that maca root is able to increase libido in both men and women.(9)

Interestingly, adding maca root to protein balls may be good for the brain and our mental health too. Research indicates that the plant can boost mood and improve subjective quality of life scores.(10) Meanwhile, animal studies suggest maca root could help to enhance memory and learning, as well as decrease age-related cognitive decline.(11) However, human trials are necessary in order to clarify these findings.

Maca root might also be able to offer specific benefits to those going through the menopause. These include reducing symptoms like night sweats and hot flushes, plus helping to increase bone density.(12) The latter is thanks to both the minerals the plant contains, and its capacity to boost the digestive system’s ability to absorb them. Finally, maca root may additionally work to lower blood pressure in postmenopausal women.(13) This is key because the menopause increases your risk of hypertension, which can damage the heart, eyes, brain and kidneys. So, if you’re at that stage of life, adding maca to your protein balls could be advantageous.

Introducing our organic maca root powder

We source the maca root in these protein balls from Peru, where people have been cultivating the plant for generations. After harvesting and drying the root, our producers put it through a process called gelatinisation. This involves heating and pressurising the maca root in small batches, after which they grind it into a fine powder.

There are several good reasons for choosing gelatinised maca root powder. First, it makes the plant easier for us to digest. Second, it means that the powder has a greater concentration of nutrients compared to raw maca root powder. Specifically, the amount of minerals (such as calcium, iron, and zinc) is much higher in gelatinised maca root powder. Finally, gelatinisation gives maca root powder a sweeter, less astringent taste – so your protein balls will be even more delicious!

The farmers we work with only use organic techniques to grow our maca root. What’s more, we don’t add any filler ingredients to the mix. What you receive is 100% pure organic maca root powder, shipped in environmentally friendly amber glass jars.

As well as using maca root powder in protein balls, you can stir it into a smoothie, cup of coffee, or bowl of porridge. Its nutty, butterscotch-like taste makes it a fabulous addition to all kinds of food and drink recipes.

Looking at lucuma

The second wellness-supporting functional food in these protein balls is lucuma powder. This comes from a fruit that tastes like a cross between maple and sweet potato, and whose impressive health benefits have earned it the nickname ‘gold of the Incas’.

The first such benefit is for our gut health. Lucuma is rich in soluble and insoluble fibre, both of which support digestion. Insoluble fibre adds bulk to your stool and keeps food moving smoothly through the digestive system. Meanwhile, soluble fibre increases satiety and nourishes the good bacteria in your gut. This is key because having a diverse and flourishing gut microbiome enhances everything from brain health to immunity.

Lucuma also offers a wealth of benefits for the heart. One reason for this is that fibre can reduce cholesterol levels and lessen the risk of cardiovascular disease. In addition, lucuma is rich in polyphenols – powerful plant compounds that help to regulate blood pressure.(14)

Despite its sweet taste, adding lucuma to your protein balls could also have a positive impact on blood sugar levels. This is firstly because soluble fibre can improve insulin sensitivity and help prevent spikes in blood sugar after eating. What’s more, lucuma may be able to inhibit the action of an enzyme called alpha-glucosidase. This breaks down complex carbohydrates into simple sugars, which raise levels of blood glucose.(14)

As if that weren’t enough, lucuma is also high in immune-supporting vitamin C and xanthophylls such as lutein and zeaxanthin.(15) The latter two are carotenoids that support eye health and promote good vision, reducing the risk of conditions like age-related macular degeneration.

Meet our organic lucuma powder

Just like our maca, we source the lucuma we use in these protein balls from independent farmers in Peru. They cultivate the plant using only organic methods, with no pesticides or other chemicals involved. After harvesting, our producers dehydrate the fruit and mill it into a fine powder in small batches.

Our organic lucuma powder has a gorgeous caramel colour, and a texture not unlike granulated white sugar. We ship it to you in recyclable amber glass containers, with no filler ingredients or other unwanted additions.

There are plenty of ways to use lucuma besides adding it to protein balls. For example, an easy option is to try it as a sweetener in tea or coffee. You can also stir a little into smoothies, yoghurt, and breakfast bowls.

When it comes to baking, lucuma makes a fabulous alternative to brown sugar in sweet treats like cookies and cupcakes. We recommend doing this on a 2:1 ratio (e.g. 2 teaspoons of lucuma in place of one teaspoon of brown sugar). Your bake might end up a little drier than usual, so it’s best to add a touch more liquid to the mix.

So, what are you waiting for? Time to go whip up a moreish batch of nutritious nut-free protein balls. Try not to eat them all at once!