Black Forest gateau energy balls

I’ve not posted for a while, so I thought I would share a new recipe. This is loosely based on a recipe for Rocky Road Power Balls I found in Men’s Health Magazine in the summer of 2019, but I a) couldn’t get all the ingredients in the original recipe, and b) I like to experiment with recipes. As the flavours are predemoninately chocolate and cherry, it reminded me of those Black Forest gateaus of the 1970/80’s that you used to get. Interestingly, as a kid, I hated that flavour, but these energy balls are really good (even if I do say so myself).

They are really easy to make, and require no cooking as such. They are great to take on a big bike ride, or for post workout energy boosts. They are packed with carbs and fibre, so not recommended for snacking!! Most of the ingredients should be readily available in your local supermarket. The only ingredient I struggled to source, was the cocoa butter, which I got online, but I think you could substitute this ingredient with another hard fat, such as butter (but obviously that would be for non-vegans).

Most of the ingredients

Ingredients

  • 250g of pitted dates
  • 40g of dried cherries
  • 10g of dried blueberries (alternatively use raisins or sultanas)
  • 10g of dried cranberries (alternatively use raisins or sultanas)
  • 4tbsp of cocoa butter
  • 6tbsp of mixed seeds (sunflower, pumpkin, golden linseed in mine, but any edible seeds should work)
  • 8tbsp of ground almonds
  • 4tsp of cashew nut butter (almond or peanut should also work pretty well – note this is the only teaspoon and not tablespoon portioned ingredient)
  • 4tbsp cocoa powder
  • 2tbsp of golden syrup (or maple syrup)
  • Icing sugar for dusting (optional)
Soaking the dried fruit

Method

Soak the dates and dried fruit in some boiled water to soften them. This should only take a few minutes. Whilst the fruit soften, melt the cocoa butter and the syrup in a pan on the stove, until all has melted and mixed together. In a food processor whizz the ground almonds with the seeds and cocoa powder, until you get a rough crumb type texture

Blending the ingredients

Add the drained fruit to the food processor along with the other ingredients, and quickly whizz, until you get a sticky dough. Tip that into a mixing bowl.

The sticky dough

If you find the dough a little too sticky to hold its shape, then add a little more dried ingredients (e.g. ground almonds and cocoa powder), a spoonful at a time. If you have some plastic food grade gloves, they might come in handy for the next part. Using your hands, take a piece of the dough and roll it until you have a neat little ball about the size of a golf ball or a ping-pong ball. To keep them from sticking together, roll on the ball on a plate of icing sugar. I made 22 out of my batch. They can be placed in a food grade airtight container. They can be frozen, and taken out on the day of use to thaw out.

Taking notice: 5 ways 2 wellbeing

Back to the 5 ways. I love Mid-Spring, it’s a time when here in the UK that as a hobby gardener, I feel everything is rapidly growing. It’s a great time to take more notice. Gardening is very much my therapy. It’s a great way to nurture plants, enjoy the seasons, have all the senses used. Below is a selection of flowers from the past year in my garden.

I particularly took notice just now, as this is the first time I have managed to harvest asparagus. People often are like Marmite with Asparagus, they either love it or hate it. For me, I love it. I love it for several reasons, one being that it is the one veg that I truly only ever eat when it is in season locally. Britains asparagus season is pretty short, usually from mid-April through to late May. Shipped in Asparagus loses its flavour rapidly, hence why I avoid it like the plague.

My favourite way to enjoy asparagus is with eggs. The simplest way, is with a lightly poached egg, with the asparagus gentled steamed or boiled. However, I am not a huge fan of steamed or boiled asparagus. I think the next simplest way is to cook the stems over a hot griddle pan (with or without first oiling the stems). Cook until they start to char. Once they have stripes, take them off the heat. I like them to still have a crunch! I serve with a simple, homemade Hollandaise Sauce.

You might be thinking, “Hey, hold on a minute, are I thought this was a 5 ways to wellbeing?”, but for me, you can eat rich sauces, and still maintain good general health. It’s all about the relationship you have with food. I know there will be some very health conscious people out there, who will say eggs and butter are not healthy (and I know some will come at this from a vegan angle too), but for now, I am still eating the occasional high-fat foods, but in small portions, and only occasionally. I think some fad diets, are much more harmful to a person, than getting the balance right. For anyone who does have difficulty maintaining a healthy weight range, then I can’t recommend enough Judith Beck’s book which is based on her Beck Diet Program (American English!). For most people who struggle with eating too much, it is often not what they are eating, or how much they are eating that is the problem, but more to do with the thoughts and feelings linked to food and their body image. Cognitive Behavioural Therapy can help overcome those thoughts and feelings.

For the simple Hollandaise Sauce (serves one or two people)

  1. 1 Egg yolk
  2. 1 splash of cider or white wine vinegar
  3. Around 10g melted butter
  4. 1/4 teaspoon of Dijon Mustard

If you need more of a visual aid than my photos, or you are someone who likes exact measurements when following a recipe, then Google, Jamie Oliver or James Martin for recipe ideas. My method, in a clean wide bowl, add the yolk, mustard and vinegar. Whisk until all the 3 ingredients are blended together. Place the bowl over a pan of boiled water. Keep whisking, and add the melted butter slowly. The whole process of preparing and cooking takes me less than 10 minutes. Which is also plenty of time to cook the stems of the asparagus. It makes a great starter, before the main evening meal.