Coconut Mango Bliss Balls: A Tropical Treat
Coconut Mango Bliss Balls are a delightful, healthy snack that captures the essence of tropical flavors. Perfect for a quick energy boost, these no-bake treats combine the creaminess of coconut, the natural sweetness of mango, and the wholesome goodness of nuts and seeds. Whether you’re a health enthusiast or someone with a sweet tooth, this recipe is versatile, nutritious, and easy to make.
Ingredients
Base Ingredients:
1 cup dried mango (unsweetened, chopped)
1 cup shredded unsweetened coconut
1 cup almonds or cashews (or a mix of both)
2 tbsp chia seeds
2 tbsp flaxseeds
1-2 tbsp maple syrup or honey (optional, for extra sweetness)
1/2 tsp vanilla extract
Optional Add-Ins:
1/4 cup rolled oats (for added texture)
1/4 cup protein powder (for a protein boost)
1/4 tsp sea salt (to enhance flavor)
For Rolling:
Extra shredded coconut
Crushed pistachios or freeze-dried mango powder
Instructions
- Prepare the Mango:
Soak the dried mango in warm water for 10 minutes to soften. Drain and pat dry with a paper towel. - Blend the Nuts:
Add almonds or cashews to a food processor. Pulse until finely ground but not overly processed into butter. - Add the Base Ingredients:
Add shredded coconut, softened mango, chia seeds, flaxseeds, vanilla extract, and optional ingredients (if using) to the food processor. Blend until the mixture is sticky and holds together when pressed between your fingers. - Adjust Sweetness:
Taste the mixture and add maple syrup or honey if you prefer sweeter bliss balls. Blend again to combine. - Form the Bliss Balls:
Scoop out small portions of the mixture (about 1 tablespoon each) and roll them into bite-sized balls between your palms. - Coat the Balls:
Roll the formed balls in shredded coconut, crushed pistachios, or freeze-dried mango powder for a decorative and flavorful coating. - Chill and Serve:
Place the bliss balls on a tray and refrigerate for at least 30 minutes to set. Store them in an airtight container in the fridge for up to 7 days or freeze for up to 3 months.
History of Bliss Balls
Bliss balls originated as a convenient snack option for health-conscious individuals. Popularized by the rise of clean eating and plant-based diets, they became a staple in the fitness and wellness community. Their name symbolizes the joy and energy they bring, offering a guilt-free indulgence that’s easy to customize with different ingredients.
Health Benefits
- Natural Sweetness: Dried mango provides natural sugars, offering a quick energy boost without refined sugars.
- Healthy Fats: Nuts and seeds are rich in heart-healthy fats and essential nutrients.
- Fiber-Rich: Coconut, chia seeds, and flaxseeds aid digestion and promote gut health.
- Protein Power: Adding protein powder makes these balls an excellent post-workout snack.
- Antioxidants: Mango contains vitamin C and other antioxidants that support immune health.
Formation Techniques
Consistency: Ensure the mixture is sticky enough to form balls. If it’s too dry, add a splash of water or a bit more honey.
Shape: Use a cookie scoop or your hands for uniform balls.
Decor: Experiment with coatings like matcha powder, cacao nibs, or sesame seeds for variety.
Nutrition (Per Ball)
(Based on a batch of 20 balls)
Calories: ~100
Protein: 3g
Fat: 6g
Carbohydrates: 10g
Fiber: 2g
Sugar: 6g
Conclusion
Coconut Mango Bliss Balls are a celebration of tropical flavors and wholesome ingredients. They’re perfect for meal prepping, gifting, or sharing at gatherings. With their balance of taste and nutrition, these little treats bring joy and satisfaction to every bite.
For the Bliss Ball Lovers
This recipe is for everyone who cherishes healthy indulgence. From fitness enthusiasts to busy parents, these bliss balls cater to various lifestyles. Share them with friends and family, or enjoy them solo as a moment of self-care.
Enjoy your tropical escape, one blissful bite at a time!