Raspberry bliss balls are an easy snack and this recipe is perfect for Valentine’s Day or any day you want to show your gut some love with a little flair.
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What better way is there to show your gut some love than with a fiber-filled snack that’s just as yummy as it is nutritious?
Your gut-healthy ingredients
The ingredients are basic but fiber-filled and tasty. These raspberry bliss balls are particularly gut-healthy thanks to the raspberries, rolled oats, and seeds.
Berries are one of my top 3 foods to keep in your cart for 2024 because they are fiber-filled and for their polyphenols.
One cup of raspberries has 8 grams of fiber which is 28% of your daily value (1). This recipe uses a combo of fresh and freeze-dried raspberries which are both sources of fiber.
A recent study looked at how red raspberries may influence markers related to heart health. They found that raspberries had beneficial effects on a marker of insulin resistance in people with pre-diabetes while observing changes to the gut microbiota (2).
Raspberries are also a source of anthocyanins which could be good for your colon. Anthocyanins are known to have antioxidant properties and help give the red color to a variety of fruits and veggies. It is thought that the anthocyanins are thought to reach your colon intact and used as fuel by your gut bacteria (3).
Oats have always been a fave gut health food because they are affordable, blend well into a variety of dishes, and have a special type of fiber.
A good portion of the fiber in oats is soluble fiber. This fiber attracts water so as it moves through the gut it starts to form a gel. This gel is helpful for better bowel movements because you get a softer and well-formed poop that is easier to pass.
Beta-glucan is a type of soluble fiber found in oats that has some special qualities for heart health. It is known that fiber does help with cholesterol and having 3 grams of beta-glucan daily has been recommended by the FDA to help improve cholesterol levels (4). For 100 grams of rolled oats, there are almost 4 grams of beta-glucan (5).
Chia seeds and sunflower seeds make up the base for the raspberry bliss balls.
Both chia and sunflower seeds are a source of magnesium which is a mineral used for nerve and muscle function. Magnesium is also sometimes a supplement to promote bowel regularity. There’s a laxative effect when you take magnesium supplements because it pulls water into the colon making you poop.
Seeds are also a great way to add protein and fat into your diet. They are rich in plant-based omega-3’s which many people don’t eat enough of in their diet.
What you need
You’ll need a food processor to mix the ingredients for the bliss balls but a blender could also be used as well. If you do use a blender make sure you don’t overwork the ingredients otherwise you may end up with a paste.
I also love using a cookie scoop to help form the bliss balls.
How to make
All the ingredients, except the raspberries, are placed into the food processor to be mixed. You’ll let the mixture sit in the fridge for 30 minutes, this will help you shape the bliss balls better.
You can either use a spoon to scoop the mixture into your hand and then form it into a ball or use a cookie scoop to form it. Roll the ball into the raspberry powder for its coating. The raspberry bliss balls are best stored in an airtight container.
- Zhang X, Zhao A, Sandhu AK, Edirisinghe I, Burton-Freeman BM. Red Raspberry and Fructo-Oligosaccharide Supplementation, Metabolic Biomarkers, and the Gut Microbiota in Adults with Prediabetes: A Randomized Crossover Clinical Trial. J Nutr. 2022 Jun 9;152(6):1438-1449. doi: 10.1093/jn/nxac037. PMID: 35421233.
- Nascimento RPD, Machado APDF. The preventive and therapeutic effects of anthocyanins on colorectal cancer: A comprehensive review based on up-to-date experimental studies. Food Res Int. 2023 Aug;170:113028. doi: 10.1016/j.foodres.2023.113028. Epub 2023 May 23. PMID: 37316089.
- Yu J, Xia J, Yang C, Pan D, Xu D, Sun G, Xia H. Effects of Oat Beta-Glucan Intake on Lipid Profiles in Hypercholesterolemic Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2022 May 13;14(10):2043. doi: 10.3390/nu14102043. PMID: 35631184; PMCID: PMC9147392.
Raspberry Bliss Balls
- 1 cup fresh raspberries
- 1 ½ cups old-fashioned rolled oats
- ⅓ cup unsweetened shredded coconut
- 2 tbsp chia seeds
- ¼ cup sunflower seeds
- ¼ cup natural unsalted almond butter
- ¼ cup medjool dates about 4 dates
- 1 tsp vanilla extract
- ½ tsp salt
- 1 cup freeze dried raspberries
- 1 scoop collagen peptides or vanilla protein powder optional
- Place all ingredients, except the freeze dried raspberries, in the bowl of a food processor with a multipurpose blade attached. Process until ingredients are thoroughly mixed, pausing to scrape the sides and bottom of the bowl with a spatula as needed.
- Refrigerate the mixture for 30 minutes to help it firm up.
- Place freeze dried raspberries in a sandwich bag and use your hands or a mallet to break the raspberries into a powder. You can also place them in a blender to grind into a powder. Transfer the freeze dried raspberry powder to a shallow bowl.
- After chilling, scoop approximately 1 tablespoon of the mixture and roll into a ball. Roll the ball in the freeze dried raspberry powder until coated. Repeat until you’ve used up all the mixture.
- Store bliss balls in an airtight container in the refrigerator.
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.