Gut-Friendly Lemon Blueberry Bliss Balls Recipe

meIf you’ve ever heard someone use the expression “go with your gut,” they weren’t exactly wrong. In fact, when you consider the fact that your gut health is linked to virtually every bodily function, from your digestion to your immunity, cognitive functioning, and even your mood, this statement is pretty much on point.

So what’s the best way to find harmony in your gut microbiome? While there’s no one-size-fits-all answer, balancing your gut depends on a few essential factors, like eating a wide range of plant-based foods and making sure you’re getting plenty of fiber, prebiotics, and probiotics. . If you are looking for a recipe check everybody From the charts above, check out these gut-friendly lemon blueberry bliss balls from Panaceas Pantry. They’re made with fermented blueberries and contain tons of protein, fiber, and are plant-based. Check, check and check.

Why We Love These Delicious Cranberry Lemon Cranberry Balls

A Stanford University study shows that consuming fermented foods like yogurt and kimchi can significantly help reduce inflammation and increase healthy microbial diversity in the gut, potentially even better than eating fiber alone. “People who ate fermented foods showed a decrease in 19 different inflammatory proteins circulating in the blood, while those who ate a high-fiber diet did not show that downward trend at all,” said Hannah Wastyk, lead author of the study. and collaborator. A doctoral student at Stanford in the bioengineering department, she previously told Well + Good.

Well, we have good news for you. These tasty protein balls are made with fermented blueberries that you can easily make yourself at home, plus lots of fiber from chia seeds, coconut, and cashews. And while the fermentation process requires a bit of planning up front, once it’s set up, there’s minimal work to be done. Don’t worry: the reward is worth the extra patience.

Tips for fermenting fruits at home

According to Jade Woodd, the blogger behind Panaceas Pantry and developer of this beautiful blueberry pancake recipe, fermenting fruit at home is much easier than it sounds. All it takes is no more than a day or two to complete with the help of the right ingredients and tools. To start, Woodd recommends using a clean fermentation vessel or jar with an airtight seal to prevent mold growth. (Note that she strongly emphasizes that making sure you’re completely sterile is an absolute must.)

Woodd then uses a high-quality, unpasteurized ingredient, such as water kefir, kombucha, or jun, to start the fermentation process. These already fermented products help blueberries reach their own fermented and intestinal state even faster. Woodd points out that smaller fruits with less natural sugar, like berries, take less time to ferment compared to larger fruits that can take more than 48 hours. “Once all the sweetness is gone, they are ready,” she says in the blog post.

To make this very complete snack (no pun intended), Woodd combines the fermented berries with other gut-friendly ingredients, including shredded coconut, roasted cashews, chia seeds, and lemon. Then you roll them all together into these Lemon Blueberry Bliss Balls that will last in the fridge for up to a week and are the perfect bite-sized snack to munch on throughout the day.

Lemon Blueberry Bliss Balls Recipe

balls of happiness
Photo: Pantry Panaceas

Makes 14 servings


2 cups of blueberries
1/2 cup fermentation starter (raw water kefir, kombucha, or jun)
2 cups grated coconut
2 cups raw, acted or roasted cashews
1 tablespoon chia seeds
1 tablespoon coconut flour
Pinch of salt
1/4 cup coconut oil, melted
1/4 cup lemon juice
2 tablespoons lemon zest

1. Start the day before you plan to make this recipe to ferment your fruit. Place the berries in a jar with a tight lid with your chosen starter. Cover with filtered water if necessary; the berries must be completely submerged. Insert a fermentation weight (if you have one), then leave it in a warm place to ferment for six to 12 hours or more. Note: In winter, it may need more than 24 hours; in summer, perhaps only six. Taste the mixture to see if it is ready. It should have little or no flavor.

2. Drain the liquid from the berries into a cup (which you can also drink).

3. Meanwhile, place the coconut, cashews, chia seeds, coconut flour, and salt in a food processor. Pulse for 30 seconds or until everything is finely chopped.

4. Add the drained blueberries, melted oil, lemon juice and zest and mix for another 30 seconds, scraping down the sides halfway.

5. Finally, make small balls the size of a dessert spoon. It’s easiest to refrigerate the mixture for 30 minutes before stretching.

Can’t get enough happiness balls? Here’s a gluten-free, no-bake Spiced Date Pecan Bites recipe that won’t disappoint:

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