Sugar can ever-so-easily creep into bliss balls (not to mention the other foods we eat throughout any given day) without you even knowing. I’m all for balance (80/20) and natural sources of sugar but sometimes having a slightly sweet treat that contains NO SUGAR is a better option, particularly if we suffer from candida, blood sugar issues, lethargy or diabetes to name a few.
That’s why I wanted to create these pumpkin spice bliss balls, because everyone deserves an indulgent treat during the holiday season no matter their health issues (p.s. If you are allergic to nuts check out THESE nut free, low allergy bliss balls).
A few years ago I ate nothing but sugar and my health suffered because of it. I still eat sugar now (you can read my view on perfect eating here) but I am super aware of where it comes from, when I’m eating it, and how much I am eating of it each day.
I’m a huge fan of bliss balls and if you have been following me for a while you will know just how many bliss ball recipes I have (seriously, type ‘bliss balls’ into the search bar and you will see!), but every so often I need one that is rich in protein and super low in sugar. Dates and fruit make the best binders (the thing that holds the bliss balls together) so finding recipes for bliss balls without sugar is tough. But it is possible!
Pumpkin is naturally sweet and spices have a magical ability to bring out the sweet flavours in foods. Cinnamon in particular is one of my favourite spices as it has a slightly sweet taste to it. While spices alone make some of our favourite foods taste sweet and delicious, I didn’t want these pumpkin spice bliss balls to taste like a savoury meal so I did add a small amount of my favourite natural sweetener stevia. If you aren’t a fan of stevia you can, of course, leave this out or switch to an alternative natural source of sugar (meaning the bliss balls will no longer be sugar free).
Serve a few of these pumpkin spice bliss balls along side this pumpkin spice latte and you’re set for the holiday season!
Recipe notes and variations
- The spice mix used within this recipe can be made in advance and stored in an airtight glass jar. It’s a delicious spice mix to have on hand during the holiday season.
- I always have steamed pumpkin in fridge for the kids but if you are making your own you simply need to chop a kent (or any other type of pumpkin) pumpkin into small pieces and steam over boiling water until soft (approximately 15 minutes). Once soft, carefully blend until smooth.
- For this recipe I used almonds and cashews as I find I am sensitive to some nuts. Feel free to use whatever nuts you love and have available to you!
- As mentioned above, if you don’t like stevia simply leave it out or swap it for a natural sweetener (just remember that if you swap it these pumpkin spice bliss balls will no longer be sugar free).
- 1 tsp pumpkin spice, made from:
- -1 tsp cinnamon
- -1/2 tsp ginger
- -1/4 tsp nutmeg
- -1/4 tsp allspice
- -Pinch ground cloves
- 1 tbsp pureed steamed pumpkin
- ¼ cup mixed nuts (I used almonds and cashews)
- 2 tsp stevia
- 1 tbsp nut butter
- 2 tbsp coconut flour
- To make the pumpkin spice mix, simply add the cinnamon, ginger, nutmeg, allspice and cloves to a jar and shake until combined. Use 1 tsp of the spice mix for this recipe.
- To a blender/food processor add the mixed nuts and pulse until the nuts are ground into a rough texture. Add the remaining ingredients including 1 tsp of the spice mix and blend until the mixture starts to ball together inside the blender. This should take approximately 1 minute. If the mixture appears too sticky add another teaspoon of coconut flour.
- Roll the mixture into heaped teaspoon sized balls and lightly dust with the remaining spice mix.
- This recipe makes approximately 10 balls. Store in the fridge (use within 1 week) or freezer (use within 1-2 months).
As mentioned within the recipe, once made these pumpkin spice bliss balls will keep for approximately one week in the fridge or one-two months in the freezer. Let’s be honest though, they’ll be gone before you have to worry about storage!
Have you had to minimise sugar due to health issues such as candida, diabetes or blood sugar issues?