These green banana flour energy balls are prebiotic and great to maintain gut health!

Prebiotic Bliss Balls for a happy tummy and good gut health

Happy 2019! Hope ya'll had a relaxing and rejuvenating holiday and New Year! Things around here were pretty quiet. We had a few friends over for snacks and bubbly, followed by a round of Mario Cart and were in bed before 12. Yeah, the classic #over30 move but I wouldn't have it any other way.

While I'm not much of a resolution kind of gal, I did tell myself I wanted to spend more time here, creating, sharing, and doing what I love, and eating more prebiotic food. The last 4 months have been a whirlwind with school and I haven't had the time to post as much as I'd like to.

But this year is a new start and a new beginning. And best of all, I realize my desire to post is coming from a place of longing and not out of guilt which is MAJOR. So big yay!

Fresh starts, clean sweeps, and detoxes are everywhere this time of year. While I'm not about restrictive diets, I do like to find my way back to my pre-holiday overindulgence.

I'm sure the internet is ablaze with detox soups and juices this week. But instead of opting for that route I'm easing into this with something a little more sweet and chocolatey.

These little energy balls quickly became my favourite little treat to pack in my school lunch. They carry well, are a sweet little hit of energy, and are full of good gut health fibre!

Jump to:

Ingredients

  • nut butter
  • green banana flour
  • honey or vegan alternative
  • hemp hearts
  • coconut oil
  • cocoa
  • cinnamon
  • sea salt

Method

Green Banana Flour Hemp Balls

Combine the nut butter, honey, and coconut oil in a medium bowl. Stir until smooth.

Mix in the banana flour, hemp hearts, cacao, cinnamon, and salt.

Prebiotic Bliss Balls for a happy tummy and good gut health

Measure out around 16 1-Tbsp balls of the mixture. Roll each in your hands until smooth. At this point, you can leave them as is or toss in extra hemp hearts.

Store in the fridge for up to a month.

Prebiotic Bliss Balls for a happy tummy and good gut health

Tips + Notes

I've mentioned resistant starch in green banana flour before (with a recipe for the yummiest muesli), but it warrants another mention. Resistant starch is prebiotic and strengthens and feeds your good gut flora.

These starches are not broken down by the small intestine but make their way through the body all the way to the large intestine. There they are fermented into short-chain fatty acids that feed the good intestinal bacteria and increase the cell mass.

Most foods we consume feed around 10% of our gut bacteria, where resistant starch feeds the other 90%. And we all know good gut health is key!

Prebiotic Bliss Balls for a happy tummy and good gut health

Substitutions

  • if you don't eat honey, use a vegan alternative
  • hemp can be replaced with shredded coconut
  • try using any nut or seed butter in this recipe. You can even make your own like I did
  • try adding some spices like cinnamon, cardamom, or nutmeg

Recipe

Prebiotic Bliss Balls for a happy tummy and good gut health
Print Recipe
5 from 2 votes

Green Banana Flour Cocoa Balla (FOR GUT HEALTH)

I have one of these balls each day in my lunch (more than one could be upsetting on sensitive tummies) and treat them a bit like taking my vitamins.
For this recipe, I chose honey since we were gifted a jar from some local beekeepers. If you opt for honey, choose a local small-batch variety as it will be of higher quality and have way more flavour!
If honey isn't your thing, try replacing it with vegan honey (which you can now find in many grocery stores) or maple syrup, brown rice syrup, or yacon syrup.
Prep Time10 minutes
Total Time10 minutes
Servings: 16

Equipment

  • Measuring cups and spoons
  • Whisk or wooden spoon
  • Medium bowl

Ingredients

  • ½ cup nut butter I used almond
  • ½ cup green banana flour
  • cup honey or vegan alternative
  • ¼ cup hemp hearts
  • 2 tablespoons coconut oil
  • 1 tablespoon cocoa
  • ½ teaspoon cinnamon
  • 1 pinch sea salt

Optional Ingredients

  • additional hemp hearts for rolling

Instructions

  • Combine the nut butter, honey, and coconut oil in a medium bowl. Stir until smooth.
  • Mix in the banana flour, hemp hearts, cacao, cinnamon, and salt.
  • Measure out around sixteen 1-tablespoon balls of the mixture. Roll each in your hands until smooth. At this point, you can leave them as is or toss in extra hemp hearts.
  • Store in the fridge for up to a month.

12 Comments

  1. Hi, looks like a great recipe! I've been wanting to add more gbf to my diet and recently just starting stirring it into a glass of kefir out of laziness... Not the best but it goes down lol

    I'm also hailing from Coastal Salish lands. Have you ever looked into using camus root instead of green banana? If my research is correct our regional camus has the same type of starches that make green banana so good.

    Keep up the great work!
    Jeff

    1. So happy you like the recipe, Jeff. Unfortunately, I haven't tried Camus (as I don't have a source) but that makes sense because it is a little potato like. Thats is very cool thought, I haven't heard that before. 🙂

    1. Hi, I got mine at the health food store. You can definatly try oat or even almond (I haven't tested either) just note that it won't have the same prebiotic qualities as green banana flour. 🙂

    1. In this recipe only green banana flour will work as it is the only pre-biotic flour I know of. If you want to make hemp cocoa balls that are similar, but not pre-biotic, I would add enough almond flour to make a dough consistency 🙂 Best of luck!

  2. Looking forward to trying this recipe. Your picture shows the batter in a food processor, but recipe says combine in bowl. Is it easier in food processor?

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