Nut Free Bliss Balls

Perfect for kids school lunchboxes! A little more on the savoury/seedy side but you can totally choose your own adventure with how much honey you wish to add.

These are incredibly easy to make and very versatile depending on what you like. Eg. you are a big fan of dried apricots well then use dried apricots instead of sultanas - common sense people!

Not only are these the perfect lunch box snack they are seriously great for WOMEN'S HORMONES!! They ingredients are rich in B complex vitamins, vitamin E, phosphorous, potassium, magnesium, iron, calcium as well as plant based protein. Also contain the trace minerals zinc, manganese, copper, chromium and carotene. But wait there is more ... they also contain monounsaturated and omega-3 fats. 

Look we could talk about seeds for days but one of my biggest takeaways from Gwinganna is that I need to increase my seed intake to help with my hormones for endometriosis. With a bowel disease it is recommended to avoid seeds due to the ulceration along the colon however if I blend them up and activate them it is much easier for my body to digest them, absorb the nutrients and remove them from my body without causing irritation. 

Hope you guys love the recipe! Make sure you share your creations with me on socials @sofievankempen (Instagram) & @sofievnutrition (Facebook). 

Ginger eyeing off the current food situation... testing the waters.

Ginger eyeing off the current food situation... testing the waters.

Yield: 24

Nut Free Bliss Balls

prep time: 10 minscook time: total time: 10 mins


  • 1 cup shredded coconut

  • 1 cup mixed seeds (pumpkin, sunflower, linseed, chia & flax)

  • 1/2 cups sultanas (any dried fruit really)

  • 1/2 cup raw honey (as required)

  • 1/3 cup hulled tahini (hulled is less bitter)


  1. Add seeds & coconut to a food processor and blend until a fine crumbly meal.

  2. Add the rest of the ingredients and blend until combined.

  3. Use a tablespoon to measure and roll into balls.

  4. Store in the fridge for 2 weeks or freezer for a couple of months.

  5. You will notice these are a little more oily in texture and are a slightly wetter consistency as all these ingredients contain lots of natural oils.

  1. Vegan option - use rice malt or maple syrup.

  2. If you don't need it to be nut free sub in almond meal or any other nuts/meals you desire.


Make sure you tag me and share your creations & feedback I love to hear if you love the recipes IG: @sofievankempen #sofievankempen or FB: Heal Your Gut.
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