Dietitian and author Frances Largeman Roth makes one of her favorite nutrient-rich treats: energy truffles.
Dietitian and author Frances Largeman Roth makes one of her favorite nutrient-rich treats: energy truffles. This recipes uses sunflower butter, which is a completely nut-free option that can be used instead of peanut or other nut butters. Energy truffles are a wonderful and healthy protein alternative to snacks laden with sugar such as granola or candy bars.
- ½ cup puffed millet
- 1 cup puffed rice
- ⅓ cup semisweet chocolate chips (or carob chips)
- ⅓ cup sunflower butter, at room temperature
- ½ cup pure maple syrup
- ¾ cup shredded unsweetened coconut
- ½ cup sesame seeds
InstructionsIn a large bowl, toss together the puffed millet, puffed rice, and sesame seeds. Add the chocolate chips. Stir in the sunflower butter and maple syrup. You should have a nice sticky mess at this point! Cover the bowl with plastic wrap and refrigerate for 30 minutes. Place the coconut in a small bowl. Using a tablespoon, scoop the mixture and form it into 1-inch balls with your hands. Roll the balls in coconut and transfer to a container. You can store the truffles in the refrigerator for up to 1 week or in the freezer in a zip-top freezer bag for up to 1 month. Makes about 25 truffles
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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Hi, I'm Frances Largeman-Roth.
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I'm a Registered Dietician Nutritionist
and author of Eating in Color.
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And today I'm making my energy truffles
and these are one of my favorite,
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favorite recipes of all times.
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I'm gonna take some puffed rice.
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I'm taking puffed millet, have some sesame
seeds here, as well as some carob chips.
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Some people with IBS are fine with
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Others are not.
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You pick and choose whatever you want to
use, carob or chocolate chips.
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I'm gonna mix up the dry ingredients.
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Then I'm gonna put the wet ingredients
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what I have here is sunflower butter and
sunflower butter is awesome because
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it is completely nut free and so you can
make these energy truffles for your kids,
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your kids' school, anyplace that you
cannot take peanut butter in or
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tree nut butter in you can use this and
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Okay, so what happens here is I'm
combining this with pure maple syrup.
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And that's gonna add some really nice
sweetness to these.
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And it also gets the whole thing very nice
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So after we put the whole thing together,
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then we're going to let it chill in the
refrigerator for about thirty minutes.
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That allows you to then actually scoop it
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without it becoming this horrible sticky
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With IBS, any kind of sugar alcohol is
really a, a problem.
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So be aware of products that say that
they're reduced sugar or no sugar,
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because they often have sugar alcohols in
them to make them sweet.
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So maple syrup tends to be a really nice
sweetener that you can use,
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it's very gentle on the stomach.
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I will try to mix this up with my hands
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really make sure that it's all
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And the great thing about these truffles
is that they're only about 80 calories so
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they're perfect for in the morning, before
you go for a run or
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in the morning just before you're heading
out the door.
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Great for kids when they come home from
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When you have IBS, it's better to have
small more frequent meals so
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popping a couple of these in the morning
is not gonna fill you up, and then later
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on when you have time to have a proper
breakfast you can sit down and do that.
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Okay, so now I'm gonna take this.
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And put in the fridge for 30 minutes.
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Okay we are back with our energy truffles.
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I've got the mixture here which we had in
the fridge setting up for 30 minutes and
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now we are going to get cracking.
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Okay so take a scoop or a tablespoon
whichever you have,
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scoop out about that much, maybe a one
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Put it in your hands.
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Give it a roll and then we are going into
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grated coconut, and then just put them on
a baking sheet.
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Another great thing about these truffles
is that they are dairy free and
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they are gluten free.
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So for people with IBS, for anyone with
Celiac disease for
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anyone with any kind of allergies issues,
these are really quite safe.
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Let's give these a try.
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You get the crutch of the coconut on
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the outside, the nuttiness of the sesame
seeds, the sweetness of the maple syrup.
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And the carob, kind of addictive, I have
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I'm Frances Largeman-Roth with Healthy
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Thanks so much for joining me.