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Its that time of year again... Is it just me or the older I get, the faster Christmas rolls around? While we love to indulge as much as the next person. Its great to have some healthy (and tasty) sweet treats on hand for those busy times. These Christmas cake bliss balls are gluten free and jam packed with organic dried fruit and nuts to keep going. Extra bonus? They are super easy to make!  Check out our recipe below! Ingredients 10 pitted dates  1/2 cup of walnuts 1/2 cup of almonds 1/4 cup of currants 2 tbsp almond butter 2 tbsp maple syrup or honey 1 tsp cinnamon 1 tsp all spice 1 tsp ground ginger 1 tsp nutmeg Method Soak dates for 10 mins in warm water, drain and pat dry. add all ingredients to a food processor and blend until dough forms roll into balls (should make roughly 7-8) and place on a tray refrigerate for 1 hour or until set and enjoy! *for added deliciousness melt 1/4 cup of dark chocolate chips and 1 tsp of coconut oil. Combine and drizzle over the top!*  

The Health Benefits of Chia Seeds: A Nutrient Powerhouse Chia seeds have emerged as one of the most popular superfoods in recent years, and for good reason. These tiny seeds, derived from the plant Salvia hispanica, are packed with nutrients and offer numerous health benefits. Whether you sprinkle them on yogurt, add them to smoothies, or soak them in water to create chia pudding, integrating chia seeds into your diet can have a significant positive impact on your health. Here’s a closer look at the many health benefits chia seeds offer:  1. Rich in Nutrients and Low in Calories  Chia seeds may be small, but they are nutrient-dense. A 28 gram serving contains:  Fibre: 11 grams Protein: 4 grams Healthy fats: 9 grams (including omega-3 fatty acids) Calcium: 18% of the Recommended Daily Intake (RDI) Manganese: 30% of the RDI Magnesium: 30% of the RDI Phosphorus: 27% of the RDI  Despite being rich in nutrients, chia seeds are low in calories, making them an ideal food for those seeking to maintain a calorie deficit.  2. High in Omega-3 Fatty Acids  Chia seeds are an excellent plant-based source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3s are essential fats that play a crucial role in reducing inflammation, supporting brain health, and maintaining heart health. Incorporating chia seeds into your diet can help balance your omega-6 to omega-3 ratio, which is important for reducing the risk of chronic diseases like heart disease.  3. Excellent Source of Dietary Fibre Chia seeds are one of the best plant-based sources of fibre, with almost 11 grams per ounce. This makes them ideal for promoting digestive health and maintaining regular bowel movements. The high fibre content can also help control blood sugar levels by slowing down the absorption of sugar into the bloodstream, which may be particularly beneficial for people with type 2 diabetes.  Fibre also plays a key role in promoting satiety. Because chia seeds absorb up to 12 times their weight in water, they expand in your stomach, making you feel fuller for longer!  4. Supports Heart Health  The combination of fibre, omega-3 fatty acids, and antioxidants in chia seeds makes them heart-friendly. The omega-3 content helps reduce inflammation, lower blood pressure, and improve cholesterol levels, all of which contribute to a healthier cardiovascular system. Studies have shown that chia seeds can improve HDL (good) cholesterol levels while reducing LDL (bad) cholesterol and triglycerides, key factors in preventing heart disease.  5. Boosts Bone Health  Chia seeds are a great source of several nutrients that are important for bone health, including calcium, magnesium, phosphorus, and protein. In fact, gram for gram, chia seeds contain more calcium than most dairy products. This makes them a great option for those who are lactose intolerant, vegan, or simply looking to increase their calcium intake to support healthy bones and teeth.  7. Helps Regulate Blood Sugar Levels  The high fibre content of chia seeds not only promotes digestive health but also helps stabilise blood sugar levels. The soluble fibre in chia seeds forms a gel-like consistency in the stomach, slowing the digestion of carbohydrates and the release of sugar into the bloodstream. This can prevent blood sugar spikes, which is particularly beneficial for those with insulin resistance or type 2 diabetes.  7. High in Antioxidants  Chia seeds are rich in antioxidants, which help protect your body from free radical damage. Free radicals are unstable molecules that can contribute to aging and chronic diseases like cancer and heart disease. By incorporating antioxidant-rich foods like chia seeds into your diet, you can help reduce oxidative stress and lower your risk of developing these conditions.  8. Easy to Incorporate into Your Diet  One of the best things about chia seeds is their versatility. They have a mild, neutral flavour, so they can be added to both sweet and savoury dishes without altering the taste. You can mix them into smoothies, sprinkle them on salads, or  my favourite, a delicious chia pudding! Chia seeds are more than just a trendy superfood – they offer an impressive array of health benefits, from supporting heart health and aiding digestion to promoting bone health and providing sustained energy. By incorporating chia seeds into your daily diet, you can boost your intake of essential nutrients while enjoying their numerous health-promoting properties. Check out our chia seed pudding recipe below!   Basic Chia Pudding recipe  Ingredients  4 Tablespoons of chia seeds 1 cup of milk of your choice (we love coconut) ½- 1 Tablespoon of maple syrup ( or 2-3 dates for added fibre) ¼ teaspoon of vanilla extract  Method Combine all ingredients together and make sure it is well stirred to prevent any lumps forming. Allow to set overnight in an air tight container.  Serving Suggestion Layer chia, yogurt and your favourite granola in a mason jar for already made breakfast! Note: Chia pudding will keep for 5 days in the fridge in an airtight container

Homemade Granola Bars If you're searching for a healthy snack that's both satisfying and convenient, these delightful treats are perfect for breakfast on the go, an afternoon energy boost, or a wholesome addition to your lunchbox. Make them at home and customise your ingredients, control sweetness, and avoid the additives and preservatives often found in store-bought versions. Plus, they’re incredibly easy to make! Why Homemade? Control Ingredients: By making granola bars at home, you can choose wholesome, nutritious ingredients and avoid excess sugars and artificial additives. Customisation: Adjust the recipe to your taste preferences—add your favourite nuts, seeds, dried fruits, or even a touch of chocolate for a treat! Cost-Effective: Homemade granola bars are often cheaper than store-bought varieties, especially when you buy ingredients in bulk. Basic Ingredients Here's our basic recipe to get you started. You can mix and match based on what you have on hand or your personal preferences. Ingredients: 2 cups organic rolled oats 1 cup nuts (such as almonds, walnuts, or cashews), roughly chopped 1/2 cup seeds (like sunflower or pepitas) 1/2 cup dried fruit (such as cranberries, raisins, or apricots), chopped if large 1/4 cup honey or maple syrup 1/4 cup nut butter (like almond or peanut butter) 1/4 cup mini chocolate chips or cacao nibs (optional) 1/2 teaspoon vanilla extract A pinch of salt optional: Chia seeds Instructions: Mix Dry Ingredients: In a large bowl, combine the oats, chopped nuts, seeds, and dried fruit. If you're using chocolate chips or cacao nibs, add them to the mix as well. Combine: Pour the wet mixture over the dry ingredients and stir until everything is well coated and evenly mixed. Press and Bake: Transfer the mixture to the prepared pan and press it down firmly with a spatula or your hands. This helps the bars stick together better. Bake in a preheated oven at 160C for 15-20 mins or until golden brown Storage Tips Room Temperature: Store granola bars in an airtight container at room temperature for up to one week. Refrigeration: For longer storage, keep them in the refrigerator, where they can last up to a couple of weeks. Freezing: You can also freeze granola bars for up to three months. Just wrap them individually in plastic wrap or foil and place them in a freezer-safe bag. Creative Variations Nut-Free: Substitute nuts with additional seeds or puffed rice for a nut-free option. Superfood Boost: Add chia seeds, flaxseeds, or hemp seeds for extra nutrition. Flavour Twists: Mix in a teaspoon of cinnamon, nutmeg, or cacao powder for different flavour profiles. Final Thoughts Homemade granola bars are not only a tasty snack but also a fantastic way to ensure you're fuelling your body with healthy ingredients. Whether you’re preparing a batch for yourself or making them as a thoughtful gift, these bars are sure to be a hit. So, grab your ingredients and get baking!