Blueberry Bliss Balls
2016 was when I first started properly using instagram.
Technically I had instagram as early as 2012, but I used the app about 3 times and then stopped. But in 2016, I got into it.
I feel like that was the height of the influencer era. I followed a few girls on the app that were it girls. Pretty, skinny, made beautiful food, and seemed to be happy and upbeat all the time. I loved following their smoothie bowls and morning matcha lattes, their yoga flows in pastel matching crop-top-legging-sets, and their clean non-toxic lifestyles.
I guess I didn’t realize it at the time, but what I was experiencing was actually envy.
I was watching these young women live out my dreams: healthy lifestyle, movement, abundance, opportunity, flow, and being seen.
There was one in particular who really called to me. She had the most beautiful handmade ceramic plates; an abundance of green, lush plants; and a sense of confidence when she spoke about gut health, bloat, and nutrition despite having zero training or education in any of these topics. I think that was the first time I experienced what Lacy Phillips at To Be Magnetic calls an “expander,” someone who has what you want, and can show your subconscious that it’s possible for you.
I think deep down, being a wellness influencer was always my calling.
As far back as I can remember, I’ve been researching how to shine brightest, how to live to my fullest potential, how to really sparkle. And I’ve been sharing my findings with others.
Anyway…back to balls…
That it girl influencer with the beautiful monstera plant & adaptogen-influenced matcha latte that she drank out of a speckled handmade ceramic mug used to make these “fat balls” that she would always post about. The balls were her “healthy” alternative to processed snacks, and were comprised mainly of a bunch of healthier fats, like shredded coconut, coconut oil, nuts, and seeds. Now, personally, I would never consider something that has heaps of coconut oil in it to be “healthy,” but I did find the idea intriguing.
Fast forward to a few weeks ago.
I realized that my mood has been really low. It was a really hard winter for me, dealing with my dog’s very serious health issues. The physical stress of taking care of her, the sleep deprivation that went along with that, plus the emotional burden of worrying about her, and the social isolation that it caused sent my depression-prone constitution into a full rock bottom.
I realized all of the symptoms I was experiencing: a lack of desire to see people, irritability, meltdowns alternated by numbness, all of it, was really just depression.
So, I started to do research into ways that I could lift my mood.
And, if you know me, you know that that always includes food & nutrition.
This Dish
Enter…these Blueberry Bliss Balls. The balls are made with just a few simple ingredients, but unlike traditional “balls,” they aren’t loaded with fatty ingredients that weigh down your digestion & detox pathways. I decorated mine with an optional blue glaze and some dried flowers, largely for aesthetic purposes.
They’re quick & easy to make; perfect for breakfast, as a sweet bite to end a meal, or a snack; they can make a stunning on-the-go bite or replace a protein bar; they’re cute and tasty; anddddd they are loaded with ingredients that support your mood, nervous system, brain health, and gut health.
The Benefits
I designed these balls with the nutritional profile in mind, so rather than a tasty snack, I think of them more as a supplement. That’s why I call them “bliss balls,” because the ingredients combine perfectly to bring back your bliss. Specifically:
Blueberries and medjool dates are rich in antioxidants and polyphenols, such as flavonoids and anthocyanins, which have been linked to improved mood and cognitive function. These compounds help reduce oxidative stress and inflammation in the brain, supporting overall brain health and mood regulation.
Cashews and raw buckwheat are both excellent sources of magnesium, a mineral that plays a crucial role in mood regulation and neurotransmitter function. Magnesium helps activate enzymes involved in neurotransmitter synthesis and modulates the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress response and mood.
Golden flaxseed is a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that has been associated with improved mood and cognitive function. Omega-3 fatty acids are essential for maintaining healthy brain cell membranes and facilitating neurotransmitter signaling, both of which contribute to mood stability and emotional well-being.
Pairing the flaxseeds with blueberries might enhance omega-3 absorption because the antioxidants in blueberries help your body convert ALA to DHA & EPA, which are more absorbable forms of omega-3s
Medjool dates and cashews contain tryptophan, an amino acid precursor to serotonin, a neurotransmitter known as the "feel-good" hormone. Serotonin plays a key role in regulating mood, appetite, and sleep, and adequate levels are associated with improved mood and emotional balance.
Flaxseeds are rich in lignans, which are phytochemicals with antioxidant and anti-inflammatory properties. Lignans have been studied for their potential role in supporting brain health and protecting against neurodegenerative diseases. Additionally, some research suggests that lignans may have estrogenic effects, which could influence mood regulation, particularly in women.
Celtic sea salt is a mineral-rich salt that provides essential trace minerals, such as potassium, calcium, and magnesium, which are important for overall health and well-being. These minerals support various physiological processes, including nerve function and neurotransmitter synthesis, which can influence mood and emotional stability.
Buckwheat, flaxseeds, and dates are high in dietary fiber, particularly soluble fiber. Fiber helps regulate digestion, promotes satiety, and supports a healthy gut microbiome. Emerging research suggests that the gut-brain connection plays a crucial role in mood regulation, and a healthy gut microbiome may positively influence mood and emotional well-being.
The Recipe
Ball Ingredients:
2 cups blueberries
1/4 cup golden flaxseeds*
2 cups raw buckwheat
2 cups pitted medjool dates
1/4 cup raw cashews
*nutritionally, you can do whatever kind of flaxseeds, but taste-wise I think the gold ones taste better? Also, definitely buy them WHOLE not ground bc ground flaxseeds go rancid quickly
Glaze Ingredients:
1/4 raw cashews
1/4 cup blueberries
1/4 cup water
1/2 cup cacao butter wafers
1/2 tsp blue spirulina
Instructions:
use a food processor to pulse together all of the ball ingredients until everything is pretty broken up and you don’t see whole flaxseeds anymore
use your hands to roll the mixture into balls. it is VERY STICKY and kinda unpleasant
put the balls in the freezer
if you’re making the glaze, blend the ingredients together in a high-speed blender until super smooth
dunk the balls into the glaze
crush up dried florals onto the glaze before it dries
put them back in the freezer to enjoy at your leisure
Links From this Recipe
I used Joolies pitted dates, Thrive Market raw cashews & vanilla extract, and Bob’s Red Mill buckwheat & flaxseeds
Celtic Sea Salt— I like this salt because it’s found to be the most mineral rich
cacao butter wafers for the OPTIONAL glaze
this is the food processor I have, but I feel like there are much cheaper ones out there. this one is industrial.
I love these extra cups for the vitamix so you can make things in smaller batches
For More on Mood & Happiness
To hear more about how to increase your happiness levels, listen to episode 180, “7 Scientifically Proven Ways to Increase Your Happiness Levels,” available everywhere you listen to podcasts (including Apple Podcasts here), and you can watch the whole video on Spotify (available here).
