Anti-spike Salted brownie balls

Last week I released my Anti-Spike Cookie Dough Balls. Essentially, functional food cookie dough that can actually help slow down the release of caffeine and glucose to the blood stream, helping to keep energy and blood sugar levels stable, and avoid those crashes that result in the shakes and jitters.

Now, you may remember that in that blog, I explained that these cookie dough balls were designed to serve a purpose, with therapeutic doses of foods like flax seeds, creating a ‘healthy’ tasting snack.

This week, I wanted to bring you a bit more of a jazzed up flavour alternative with a play on the viral brownie truffle balls that are doing the rounds. Now, to be clear, this recipe is still designed to be functional, so I haven’t omitted the doses of flax, nut butter or beans, but I have added some extra flavour boosters, to give you a chocolately hit, without the spike.

So, let’s get to it.

These Anti-Spike Salted Brownie Balls are…

• Made with almond butter to prevent blood sugar spikes from starchy and sugary foods. Nuts have been shown to have a positive effect on blood sugar. In my cookie dough balls, I used peanut butter, as research has shown that two tablespoons (32g) of peanut butter with a high glycemic index meal (a.k.a blood sugar spiking) significantly reduced the blood sugar spike, this is due to the fat, fibre and protein in peanut butter, which all can play a role in slowing down the digestion and absorption of glucose to the blood stream.

  However, this time, to be more ‘brownie’ tasting, I have opted for almond butter. The good news is, almonds also help to reduce the postprandial (post meal) blood sugar spike in multiple studies, with one study showing 28g of almonds with a high glycemic index meal significantly reduced the glucose spike.

• Made with flax seeds to slow down the release of glucose and to slow down digestion. Flax seeds contain something called viscose fibre. Viscose fibre forms a gel-like texture when added to water, and when combined with liquids and food in the gut. This slows down digestion (so great for us when we’re drinking coffee) and also the release of glucose (even better when we’re drinking coffee with a pastry or cake!). In fact, research showed that 30g of flaxseed helped reduce the glucose spike with a sugary or starchy meal, whilst 20g flax per day improved overall glucose levels and responses over 12 weeks.

• Made with blackbeans to provide slow release carbohydrates (energy!) and prevent blood sugar spikes.

  My original recipe used chickpeas, as research has shown that when compared to other carbohydrates, like white bread, chickpeas not only cause a lesser spike, but a lesser crash as well. When compared to white bread, which created a large spike followed by a more severe crash, chickpeas created a gentler, more even rise in blood sugar that was followed by a gentle return to baseline blood sugar levels pre-meal. What’s even more interesting is that when eaten first, chickpeas reduce blood sugar spikes in the following meal!

  For this recipe, I used blackbeans, which are a classic ingredient for healthier brownie-esque recipes. But they have some serious blood sugar benefits too! Pairing blackbeans with a meal have been shown to improve the glucose response and prevent blood sugar spikes from starchy foods like rice.

• Made only with small amount of naturally occurring sugar to keep blood sugar levels sustained and stable. In this recipe, to prevent that blood sugar crash following coffee (especially on an empty stomach), I am providing you with complex carbohydrates from black beans and dates.

  Of course, we want a little sweetness to support flavour, but not too much to create a spike. I have chosen to use dates as the sweetener, because they contain naturally occurring sugar to help give us a blood sugar boost, but also fibre, which means that the release of fructose (the sugar found in fruit) is in theory is slower (especially in contrast to simple sugars like maple syrup, honey and regular white sugar).

  In fact, dates are generally classified as low to moderate glycemic (depending on the date) when consumed moderately, which means, thanks to their fibre content, they shouldn’t have a severe affect on blood sugar, and should actually only create a gentle rise. Now, remember that research has shown that people have very individual blood sugar responses, and I personally spike from dates if I don’t combine them with fibre, fat and protein, or if I have a lot of them in one go (there are some recipes out there that use A LOT of dates!). That’s why I kept the amount low, but also ensured there was lots of blood sugar stabilisers from the almond butter, flax and black beans.

  In my cookie dough recipe, because that recipe had such a functional purpose over taste, I used just two dates, with the option of 3-4 if desire. For this recipe, because we are focusing a little more on flavour, I have used 4 dates, so you’ll get one date per two balls. If you know you’re sensitive to dates, you’re welcome to reduce back down, but the idea is that the flax, beans and nut butter will help curb any spikes.

• Can support a healthy oestrogen to progesterone balance thanks to the flax seed.

  Flax seeds are rich in a type of fibre called viscous fibre, which creates a gel-like substance in the gut, and bulks out bowel movements, improving regularity and treating constipation. This is absolutely essential for the last step in clearing out oestrogen - we want to be having at least one bowel movement a day to keep oestrogen at a healthy level. When oestrogen is hanging out in the gut, not going anywhere, it can be reabsorbed, creating higher levels of oestrogen once again.

  This is especially true if we have elevated levels of an enzyme called beta glucuronidase, that can be high in people with endo, and recirculates waste oestrogen. The good news? Eating a diet rich in fibre (which flax seed offers in great amounts) helps to lower levels.

  Flax seeds have also been shown to improve the metabolism of oestrogen through the liver, by increasing the amount of healthy oestrogen waste products (known as metabolites) and reducing the amount of the more potent, harmful ones, which can cause more oestrogenic activity.

  Finally, flax contains lignans, plant compounds that have mild oestrogen-like effects, but are no where near as potent as oestrogen. Structurally, they mimic oestrogen and so can bind to oestrogen receptors. Think of a receptor as the lock, and oestrogen as they key, when we turn the lock, it triggers an oestrogen activity like thickening of the uterine lining. This can actually reduce the impact of high oestrogen levels, but also supports low levels, in menopause, for example.

  In fact, one study showed that the participants who consumed 10g fresh, ground flax seeds (uncooked), daily for three cycles had longer luteal phases and a higher progesterone to oestrogen ratio in the luteal phase as well. You’ll be pleased to know that these balls provide 16g of flax per serving (two).

  Now, despite what the research shows, everyone is individual, so if you find flax seeds make you feel more oestrogen dominant, please listen to your body, and I advise you listen/or read this and this, for more info on how to use flax for your body and endo.

• Absolutely packed with endo and hormone supportive vitamins and minerals.

  These brownie balls are loaded with a whopping 47% of your daily magnesium intake, just under 30% of your vitamin E RDA, 27% of your folate, 22% of your zinc, 15% off your iron, 15% of your calcium and 11% of your B6.

  Research has shown magnesium to be an effective treatment in preventing dysmenorrhea (period pain) because it reduces inflammatory prostaglandins that are the drivers of both endo and period pain. One study showed that six months of magnesium treatment reduced prostaglandin F2a by over half!  In fact, in recent research, magnesium is being explored as a dietary treatment for endo and a higher intake of magnesium rich foods was associated with a lower risk of endo. Additionally, magnesium helps to regulate our sex hormones, and as result, is a recognised treatment for preventing PMS.

  Vitamin E can help us manage endo and the associated pain that comes with it. A recent meta-analysis of over 589 participants, concluded that vit E supplementation can reduce period pain, pain with sex, daily pelvic pain and even improve quality of life with endometriosis patients. And a systematic review and meta-analysis of eight studies and over 1000 people concluded that vitamin E significantly reduced period pain and could be used as a treatment for dysmennorhea.

  One study found people with endo had a 40% reduced intake of vitamin E, but levels increased after following a high antioxidant diet, and oxidation levels reduced by 20% - this study actually used sunflower seeds as their main vitamin E provider.

  Vitamin E can also help raise progesterone levels, and whilst we’re not using as high a dose as used in the studies, ensuring you’re getting enough vit E can support a healthy corpus luteum and progesterone production.

  Folate is crucial to ovarian function and ovulation, and low folate levels can cause irritability, mood swings and fatigue, and fertility problems.

  Low levels of zinc have been linked to endo, and research has shown it can significantly reduce period pain thanks to its anti-inflammatory benefits. It additionally supports follicle development and ovulation, while deficiency has been linked to infertility.

  Iron deficiency is extremely common in general, but even more so in people with heavy menstrual bleeding. Iron plays a major role in preventing fatigue, and yet many of the clients who I work with, come to me with significantly low levels due to having SIBO, avoiding red meat, heavy periods or other reasons. Supporting healthy iron absorption and intake is a key part of beating endo fatigue and recovering from heavy blood loss and low levels can cause brain fog, extreme tiredness, heart palpitations, dizziness, muscle weakness and depression to name a few.

  Low levels of calcium have been repeatedly associated with increased PMS symptoms and research has shown that treatment with calcium supplements can reduce the syndrome and even period pain because low levels of calcium can cause more contractions. Calcium may also be a supportive option for PMDD.

  B6 is one of the most important B vitamins for balanced hormones as it supports progesterone production and oestrogen metabolism. Additionally, research has shown that B6 treatment can help reduce PMS, especially the mood challenges that can come with the syndrome.

• Low FODMAP to keep endo belly at bay, yet rich in prebiotics for a healthy gut microbiome.

  People with endo can often suffer from bloating, dubbed as the endo belly. This can be caused from numerous factors, but is often linked to small intestine bacterial overgrowth and/or microbiome issues. Research has shown that the low FODMAP diet may help ease symptoms in people with endo who also have gastrointestinal symptoms, such as bloating.

  People with endo have been shown to have microbiome dysbiosis, with lower levels of some beneficial bacteria and higher levels of pathogenic (bad) bacteria, which can not only fuel IBS symptoms like bloating, but also inflammation.

  These brownie balls are a great source of polyphenols and prebiotic fibre from the cacao nibs and powder, flax, dates, black beans, and almond butter. Polyphenols are types of antioxidants found in certain plant foods that not only reduce inflammation levels and improve overall health, but they are also a favourite food for our gut microbiome, which means that can support our good gut bugs to thrive.

  Often fibre rich foods can trigger bloating in sensitive populations, but by keeping the fermentable carbohydrates down (FODMAPS) we can help keep our gut healthy, whilst also reducing endo belly flare ups.

Important notes to help you tailor this recipe to your own body and needs (and tastebuds!)

Serving sizes and functional servings

When I originally designed this recipe, I wanted one serving to provide the studied doses - so 30g flax seed and 28g almond butter, so that would mean the batch would make two servings of four balls each. The problem with that is that they’re pretty damn filling, and also high in calories, which in my opinion, is fine - especially if I am not about to eat a meal and am just having a coffee or a little treat, but I know for some people, calories matter so I wanted to respect that, and I also didn’t want you to not be able to eat your meal or snack because you’re so full from the balls! So it’s up to you, you could have two, or four in one go, or something I’ve been doing is taking four out with me, and having two before coffee and then one or two before starchy/sugary treats (we also like to visit bakeries at the weekend too!).

Now two balls will still serve your blood sugar really well, because don’t forget, the studies were on these individual components i.e 30g flax improved blood sugar responses on its own, so even though you’re not getting the full dose in two balls, you’re getting half the dose of both almond butter and flax, with black beans to boot, so personally I have found I haven’t needed the four in on go, but see what works for you. I’ve even just had one ball and it’s worked well.

Sweetness and flavour

As I mentioned at the start of this recipe, I have put health over flavour with these balls - but these brownie ones are the sweeter, more flavourful version.

I’ve already added extra dates to this recipe, in contrast to the original cookie dough one, so to continuing reaping the blood sugar benefits, I don’t really suggest adding more dates. If you need them to be sweeter, try a few drops of monk fruit syrup or powder, which is a natural, blood sugar friendly sweetener with no sugar and gut benefits. You could also use a tsp or two of carob powder, which is naturally sweet and adds a chocolatey-caramel taste, yet doesn’t spike blood sugar due to a specific fibre that helps slow down the release of glucose.

Low FODMAP Serving sizes

The balls are only low FODMAP at two balls per serve, if you want four across one day but you’re on the low FDOMAP diet, try eating the other two separately, a few hours or more later.

Further resources

If you’re struggling with your endo nutrition or gut health, you might find my courses and one to one coaching helpful. You can find out more here. I’ve also got endless podcast episodes on gut health and blood sugar.  

To understand more about the low FODMAP diet, start here.

anti-spike cookie balls

Method:

• Grind the flax (if using whole) in a spice grinder.

• Add all the ingredients excluding the water and cacao nibs, into a food processor. Pulse a few times until it reaches a sticky breadcrumb consistency.

• Add the water, pulse again few times again, and then let the food processor run until a dough forms. The dough should be malleable and hold together when pressed. If it feels too dry, add another 1/2 tbsp of water.

• Add the cacao nibs and pulse to combine.

• Divide into 8 equal balls, and freeze for at least an hour.

• If using the dark chocolate coating, gently melt over a double boiler. Remove from the heat, and roll the chilled balls one by one in the chocolate, and lift gently out with a knife. Place on baking paper on a plate/tray and sprinkle with cacao nibs, if desired. Return to the fridge for at least one hour to firm up.

• When ready to eat, top with a small pinch of sea salt.

• These are best eaten from the fridge, but can be stored in the freezer for freshness if desired, and then moved to the fridge before eating to soften - or taken out with you frozen, so they’re soft when ready to eat.

• Take two to four out with you when you’re on the go, and have two before coffee or a starchy/sugary/carby meal or snack.