Sunflower Butter Balls

Sunflower butter balls.  Oh how I love thee.  These heavenly little bites are so delicious and so addicting that I honestly have a love-hate relationship with them.  Sure, they are full of nutritious, wholesome ingredients, but eating a whole batch ( you read that right, a whole batch) in one sitting pretty much cancels out all the health benefits.  I love to work out, but I don't need to be devouring an entire plate of sunflower butter balls to undo all the hard work I put in.  I know what you're thinking.  Sunflower butter balls?  They can't be that good.  You're right, they're not.  They're better than good.  They are demolish an entire batch good.  Hide them in the back of the freezer so no one else can eat them good.  Please, don't take my word for it, make a batch, stick them in the freezer and decide for yourself.  If you don't go back for seconds and thirds, I admire and commend your self-control.


This particular recipe was born out of necessity.  My youngest son Dylan was experiencing sensitivity to foods I was eating through my breast milk.  After eliminating various foods, I ultimately ended up doing a total elimination diet.  It was torture for me but an instant cure for my little man. For what seemed like an eternity I lived on a severely restricted diet.  Then slowly, I started adding foods back in, one at a time, waiting four or five days in between to ensure that if he did react to something new I had eaten, I would know which one was the culprit.  Luckily, the first few additions were added without any adverse reaction.  Then I tried kale, and oh boy, did Dylan react.  So now I knew, I wouldn't be enjoying kale for quite some time.  On the total elimination diet, the method of adding foods back in is simple.  You start with the ones least likely to cause a reaction, like oats, beets, and bananas, and work your way up the list. 


After two months of having nothing sweet to speak of, except for fruits, I was dying for something that even loosely resembled a treat.  I eat extremely well but I have never been known to deny myself a sweet treat.  I just try to be smart and choose healthy options.  I had been making peanut butter balls for some years now, they are Jayden's absolute favorite.  They are ridiculously easy and quick to prepare, consist of ingredients I always have on hand, and are really good for you.  Oh, and they taste amazing!  But peanut butter is one of the last foods I can try, as it is one of the top 8 most allergenic.  What was a woman in desperate need of some wholesome sweets to do? 


Luckily, sunflower seeds were one of the first things I had successfully added back into my diet and oats had already passed the Dylan test.  Then it hit me.  I could use sunflower butter instead of peanut butter and I would have a revised edition of my favorite treat!  My excitement was hard to contain.  Excitement over sunflower butter balls?  Pathetic, I know. But just wait until you try them and then imagine sinking your teeth into these scrumptious little bites after months of eating the same bland food, day in and day out.  I was in heaven.


And that is where my tumultuous relationship with these tasty treats began.  I found myself going through jars of sunflower butter at an alarming rate.  I think at my worst I may have polished off two jars in one week!  And it wasn't just me.  I passed this recipe onto my best friend, who had been using sunflower butter for quite some time because her daughter attends a peanut free school.  The day after I gave her the recipe, I woke up to a verbal chastising on Facebook.  She too had discovered how hard it was not to gorge herself on these little goodies.  She demanded to know why on Earth I had introduced her to these heavenly morsels.  She begrudgingly admitted that her husband had to intervene and force her to stop eating them.  These sunflower balls may look innocent enough, but they have already brought two health conscious women to their knees.


Sunflower butter balls are wonderful for those wanting peanut free alternatives or people looking for healthier options when it comes to dessert.  Their high protein content and natural honey make them perfect for a pre or post workout snack.   Not to mention, they are a favorite amongst kids and a simple recipe that they can help make.   Just don't say I didn't warn you, these puppies are addicting.  They are best kept in the freezer, I've tried them in the refrigerator and straight from the bowl (shocker!) but both the texture and taste are best when frozen.


Sunflower Butter Balls


1 c sunflower butter  ( you could also use peanut butter or other nut butters)
1 c honey  (preferrably raw)
2 c rolled oats
2 c crispy brown rice cereal  (Barbara's, Erewhon and even Rice Krispy's make a brown rice cereal)


Mix sunflower butter and honey together in large bowl.  Add in oats and rice cereal until incorporated. 


Moisten hands with water to keep mixture from sticking and form into 1" balls.


Place in freezer and once they harden, transfer to a Ziploc bag where they will keep for a month or more, but I guarantee you won't need to worry about that!

Chewy Cereal Bars

Chewy, sweet, wholesome and satisfying.  These cereal bars are great for kids and adults alike.  They are packed with whole grains, heart healthy omega 3's, lots of fiber, and an array of vitamins and minerals.  They are great for an afternoon snack or as a quick breakfast on the go. Looking for a perfect post-workout munchie or an after school treat for the kids?  Look no further- you've found your recipe.


I love bars.  Granola bars, protein bars, cookie bars, the list goes on.  They're portable and delicious.  Unfortunately many of the bars out there aren't the best choice if you're trying to reach for a healthy snack.  Most are filled with refined sugar and hydrogenated oils.  Even worse are the fruit filled garbage disguised as a quick, healthy breakfast.  These cereal bars however, are great because they are full of nutritious little goodies like dates and walnuts.  The sweetness comes from honey, brown rice syrup and dried fruits.  The protein from walnuts and nut butters.  Whole grains come in the way of puffed cereal, lending it's delightful chewiness to these snacks.  It goes without saying that kids love treats like this.  My son was begging for a bite before he even knew what it was.  They just look good.  And since they taste great and are good for you, you can't go wrong.  I recommend making a double batch, they will disappear before you know it!

 Brown Rice Syrup- is produced from brown rice that has been ground and cooked.  It has the consistency of honey and is about half as sweet as sugar.  It has a flavor profile similar to a less sweet butterscotch.  Since it is made from malted grains, brown rice syrup retains some of the nutrients found in the whole grain as well as complex sugars which take longer to digest, which means it does not cause the huge spike in blood sugar as with refined white sugar.

Its glycemic index is a 25 compared to 64 in white sugar and 96 for pure glucose. You can substitute brown rice syrup in recipes that call for corn syrup.  Lundberg makes a non-GMO, organic, gluten free brown rice syrup called Sweet Dreams, which is what I used in this recipe.


Chewy Cereal Bars

3 c puffed whole grain cereal ( I used Kashi's 7 whole grain puffs)
1/2 c walnuts, chopped
1/4 c chopped pitted dates
1/4 c dried tart cherries
1/4 raisins
1/3 c organic, all natural nut butter ( you can use almond or peanut- I used a combination of both)
1/4 honey
1/4 brown rice syrup (you should find it at most grocery stores on the baking aisle)

Preheat oven to 350.

Spray 9" square metal pan with nonstick spray. 

Mix cereal, walnuts, dates, cherries, and raisins in large bowl.

Combine nut butters, honey, and brown rice syrup in a small saucepan.  Bring to a boil over medium heat, whisking constantly until mixture bubbles and thickens slightly, about 1 minute.

Pour over cereal mixture and stir until cereal is well coated.

Press into pan and bake until golden around the edges, about 10 minutes.

Cool completely and cut into bars.

Store at room temperature in airtight container for 3-5 days, if they last that long!

* I love buying my dried fruit at Trader Joe's.  If you have access to one, I recommend going there to buy all your nuts and dried fruits.  Their selection and price can't be beat!

Peanut Butter Balls

Healthy candy??  Does such a thing truly exist?  I am always on the lookout for healthy snacks and treats that my whole family can enjoy.  I still find it hard to believe some of the junk I see kids eating these days.  There is such a wealth of information available today about the importance of nutrition, especially in the younger, formative years of childhood that I wonder why we are still polluting our kids systems with processed garbage.  Unfortunately, not everyone is aware of how imperative proper nutrition is for our children.  Especially in the first five years, as their brains are developing at an amazing rate, it is vital that they are provided with all the essential vitamins and minerals to ensure proper growth of the body and brain.  Not to mention, a healthy start in life lays the foundation for a lifetime of healthy choices.  Does this mean we have to deprive our kids of sweet treats?   Of course not.  There are plenty of healthy options out there that taste just as good as the stuff on the shelves and are much more nutritious.

Okay, I have to admit it.  These are not just for the kids.  I have an insatiable sweet tooth, and as clean as I try to eat, I want dessert after dinner and  I don't think I should have to deprive myself.  I just have to look harder to find recipes that can satiate both my desire to eat nutritious food and my relentless craving for sweets.  These little peanut butter balls do just that.  Plus, I love that they are bite size, so I can have a few without feeling the least built guilty.


This recipe is wonderful for a few reasons.  These peanut butter balls really do have the same flavor as the popular peanut butter cups.  If you like those, you will love these.  I love that they have no refined sugar, only pure, natural honey.  They are packed with protein and whole grains so I feel great giving them to my son and I don't have to feel guilty about indulging on a few myself.  So whether you're looking for healthier options for your kids, or for yourself, these peanut butter balls are a must try! 

Aside from being a healthy treat, this is a wonderful recipe for the kids to make with you.  It  consists of only a few ingredients, requires no cooking, and it involves lots of pouring and stirring, which my son loves!  This time in particular he ate quite a bit of the mixture as he was stirring it, but hey, that's part of the fun!  So roll up your sleeves, get your kids in the kitchen,  and whip up this quick and nutritious treat!

A little useful information about the nutritious ingredients in these peanut butter balls:

Peanut Butter:  Peanut butter is an excellent source of protein.  It contains good amounts of potassium, phosphorous and magnesium.  It also provides lots of iron, calcium, zinc, manganese and selenium.  It is high in niacin, vitamin B3 and vitamin E.  While it is high in fat, peanut butter contains monounsaturated and polyunsaturated fats: the healthy kinds of fat our body needs.  It has good amounts of vitamin k, riboflavin, thiamine, folate and pantothenic acid.  It is also a good source of dietary fiber, helping you to feel fuller longer.

Oats:  a whole grain that provides lots of soluble fiber.  It helps to reduce cholesterol and is a good source of calcium, vitamins A and B, and iron and can reduce the risk of heart disease.  Consuming oats helps control insulin levels and glucose in the blood.  It contains many phytochemicals that can reduce the risk of certain cancers.  Oats have been shown to have positive effects on the dental health in children.  It contains magnesium and potassium along with B- complex vitamins.  It is a good source of non-animal protein and contains beta glucan which can help in healing by speeding up the response to infection.

Honey:  has been used for thousands of years for it's anti-bacterial properties, as a good energy source, and to treat a variety of medical conditions, like soothing a cough.  It is nature's sweetener, and it contains amino acids, antioxidants, complex carbohydrates and enzymes.  It helps in cleansing the blood and helps circulation.  It's anti-microbial properties are wonderful for healing wounds and healing acne.  It contains healthy bacteria which aid in digestion and it's complex carbohydrates have been shown to improve athletic performance.

Peanut Butter Balls

1 1/4 c old fashioned oats

1/2 c organic, all natural peanut butter

1/2 c raw honey

shredded coconut

cocoa powder

crushed cereal, we used plain Cheerios

Other tasty items to use for coating:

powdered sugar
crushed graham crackers
wheat germ
any other type of cereal

Grind the oats in a food processor until it becomes a fine powder.  Mix peanut butter and honey in a bowl and blend well.  Add oats and stir until combined.  Roll mixture into balls.  You can make them as big or as small as you like.  Roll balls in coating of your choice.  They taste extra good after you freeze them, just make sure to take them out a few minutes before eating, so they can thaw a bit.

You can store in refrigerator for up to a week.  We like to freeze them, where they can last up to 3 months.