Easy Vegan Energy Balls Recipe (OF, GF)
Easy vegan energy balls recipe that are high in protein and fiber, oil free, and gluten free.
Searching for an easy to prepare snack that is also gut healing, heart healthy, and gives you energy?
Today, I would like to share an easy no-bake plant based energy ball recipe that is very adjustable and healthy. You can read all nutritional details and health benefits of the energy bites below.
Health benefits of the easy vegan energy balls
1 single energy ball contains 136 calories, 6.4g fat, 3.2 g fiber, and 3.7g protein. The vegan energy balls are high in omega 3 fatty acids and have a high nutritional value. Below you can see how 2 of the vegan energy balls already covers 10% of my daily value for calcium, 15% iron, 14% zinc, 27% magnesium, and much more.
Note: The daily value shown above is my personal daily need. I calculate this with the tool cronometer.com.
The daily fiber intake should be 25g, most Americans eat about 10g of fiber per day and more than 90% of Americans do not eat the recommended amount of fiber (source). This is bad news, because there is proof that fiber reduces the risk of colon cancer (source), breast cancer (source), diabetes (source), heart disease (source), obesity (source), and stroke (source). It helps control cholesterol (source) and blood sugar levels (source). Fiber also binds toxins, lead, and mercury (source), which is mostly accumulated in animal fat.
Health benefits of oatmeal
Oats are a great food to include into your diet. They are whole grain, easy to prepare, and pretty affordable. 1/2 cup of oats contains 21 mg calcium, 1.7 mg iron, 55g magnesium, 1.5 mg zinc. Therefore, oats make a great post and pre-workout food.
Studies have shown that “Daily consumption of 3 portions of whole-grain foods can significantly reduce cardiovascular disease risk in middle-aged people mainly through blood pressure-lowering mechanisms.” (source)
Health benefits of chia and flax seed
Chia and flax seed are high in omega 3 fatty acids, fiber, and protein. They make the perfect superfood, boost your energy, and heal inflammation.
While there is data that suggests food from animal sources is linked to higher blood pressure (source), flaxseed plays a pretty significant role in lowering blood pressure. There is a seven point drop of blood pressure from consuming 1 tablespoon flaxseed a day (source). That means 46% less stroke risk and 29% less heart disease risk. Flaxseed prevents cardiovascular disease in general (source).
Health benefits of nuts
Nuts are high in omega 3 fatty acids which are known to help heal the heart and gut. They are also rich in minerals and vitamins.
Which nuts are the healthiest?
In this study they compared nine tree nuts and found that walnuts might be the healthiest:
“Walnuts had the highest total phenolic and flavonoid contents (1580.5 ± 58.0 mg/100 g, 744.8 ± 93.3 mg/100 g, respectively). Walnuts also possessed the highest total antioxidant activity (458.1 ± 14.0 μmol of vitamin C equiv/g of nut). Both soluble phenolic and flavonoid contents were positively correlated with total antioxidant activity”.
Another study shows that the consumption of unsaturated fatty acids found in nuts “is associated with improved lipid profiles, a lower potency of intermediate biomarkers of atherosclerosis and lesser incidence of cardiovascular diseases” while walnuts are especially rich in these unsaturated fatty acids.
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