matcha green tea energy balls

Matcha Green Tea Energy Balls

Tasty energy balls made with a mix of oatmeal, nuts, seeds, shredded coconut, honey, dates and matcha green tea powder. Perfect energy-pick-me-up or pre-workout snack.

Having recently researched the benefits of matcha, in addition to having the pure tea, I was curious to also try a few different recipes that incorporate this health boosting ingredient.

After preparing the energy balls I was extremely pleased with the outcome. Not only do they taste delicious , but they are also highly nutritious and very filling.

A few background facts about some of the main ingredients:

Cashews nutrition facts
  • Good source of protein and monounsaturated fatty acids
  • Naturally cholesterol free and can help reduce blood pressure
  • Antioxidant properties which aid in the prevention of LDL (bad) cholesterol oxidation, and thus may help in reducing the risk of heart disease
  • Contain vitamins such as vitamin E, K, B6 , folic acid and minerals such as copper, phosphorus, zinc, magnesium, iron, and selenium
Almonds nutrition facts
  • Low-glycemic index food, high in fibre and protein
  • Source of heart-healthy monounsaturated fats
  • High in vitamin E which protects cell membranes from oxidative damage. Higher vitamin E intake has also been linked to lower rates of heart disease, cancer and Alzheimer’s disease
  • Other vitamins include vitamin A, B2 (riboflavin), thiamin, niacin and vitamin B6
  • Antioxidant properties
  • Excellent source of the mineral magnesium . Adequate magnesium intake has also been linked to improved bone health as well as reduced blood pressure levels for those suffering from hypertension. According to research magnesium may also help in the prevention of metabolic syndrome and type 2 diabetes
  • Other minerals include manganese, calcium, iron, phosphorus, potassium, zinc and copper
Pumpkin seeds nutrition facts
  • Source of protein
  • Contain mono- and poly-unsaturated fatty acids as well as omega 3 fatty acids (alpha-linolenic acid (ALA))
  • Good source of the amino acids tryptophan (converted to serotonin – nature’s sleeping pill) and glutamate (involved in gamma-amino butyric acid  (GABA) synthesis which aids in stress and anxiety reduction)
  • Excellent  source of the minerals magnesium (also involved in the creation of ATP (adenosine triphosphate, the energy molecules of the body and the synthesis of RNA and DNA) and  zinc (which aids carbohydrate metabolism in the body, hormone production, improves immune health as well as eye and skin health)
  • Other minerals found in pumpkin seeds include calcium, iron, phosphorus, potassium, sodium, zinc, copper and manganese
  • A source of the vitamins niacin, folate and vitamin A
Shredded coconut (unsweetened) nutrition facts
  • Good source of dietary fibre
  • Contains the minerals iron and sodium
  • Contains saturated fats which provide an excellent source of energy
Oatmeal nutrition facts
  • Good source of complex carbohydrates, including soluble fibre (beta-glucan), which has been linked to good heart health and improved control blood sugar levels
  • High in iron (a component of haemoglobin in red blood cells, as well as  potassium which helps control heart rate and blood pressure)
  • Other minerals include potassium , calcium and magnesium (all of which have been linked to improved blood pressure levels, as well as reduced risk of coronary heart disease and stroke)
  • Rich in the vitamins niacin (component of several enzymes; helps to increase energy and metabolism) and thiamin (necessary for nerve and muscle function, carbohydrate metabolism and as a component of various enzymes), riboflavin, vitamin A and B6
DATES nutrition facts
  • Contain dietary fibre which helps to move waste through the colon and prevent the absorption of LDL (bad) cholesterol
  • Contain  flavonoid polyphenolic antioxidants such as tannins which have shown to have anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties
  • Source of iron
  • Other minerals found in dates include calcium, copper, magnesium, manganese, phosphorus and zinc
  • Contains B- complex vitamins (which help the body metabolize proteins, fats and carbohydrates) as well as vitamin K and A.
Matcha green tea powder nutrition facts
  • Source of vitamins A, B-complex,C , E and K
  • Rich in polyphenols which act as powerful antioxidants

To find out more about matcha’s nutritional profile and health benefits click here.

matcha green tea energy balls

The recipe (adapted from Feeding Your Beauty) is as follows:

Ingredients:
  • 1/3 cup of raw cashews
  • 1/3 cup of almonds (or ground almonds)
  • 1/3 cup of pumpkin seeds
  • 1 /2 cup of shredded coconut (unsweetened)
  • 2 dates
  • 1 cup of oatmeal
  • 2 tbsp of honey (or maple syrup)
  • 2 tbsp of matcha green tea powder
Instructions:

Place the cashews, almonds, pumpkin seeds and dates in a food processor and blend until smooth. Add the rest of the ingredients and process until fully mixed and sticky. If the texture is too dry, add a splash of water and mix again.

Roll into balls and place in a freezer until firm. Store in the freezer or fridge.

 

 

References and Further Reading:

1. http://www.medicaldaily.com/benefits-oatmeal-why-you-should-add-power-food-your-high-fiber-diet-328788

2. http://www.medicalnewstoday.com/articles/303864.php

3. http://www.nutrition-and-you.com/pumpkin-seeds.html

4.http://healthyeating.sfgate.com/benefits-eating-shredded-coconut-4027.html

5..https://authoritynutrition.com/9-proven-benefits-of-almonds/

6.http://www.paleoplan.com/ingredients/unsweetened-shredded-coconut/

7. http://foodfacts.mercola.com/dates.html

8.http://www.livestrong.com/article/288255-list-of-vitamins-in-oatmeal/

9.http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2

10.http://nutritiondata.self.com/facts/nut-and-seed-products/3141/2

11.http://nutritiondata.self.com/facts/custom/2086975/2?quantity=1.5

12.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549665/

13. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/

14. http://www.ncbi.nlm.nih.gov/pubmed/15692166

15. http://www.ncbi.nlm.nih.gov/pubmed/18607145

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