Sweet raw energy balls with beetroot

The sweet raw energy balls with beetroot are a healthy, sweet snack and a real eye-catcher. They satisfy the need for sweetness and are filling at the same time.

Serving size: The specified amount for 3 people makes 12 energy balls.

Nutrient profile: According to GDA guidelines, one portion of this dish covers over 50% of the daily requirement of selenium and omega-3 fatty acids. Folic acid is covered by 45%. The ratio of essential omega-6 and omega-3 fatty acids is 3:1, which is significantly below the maximum recommended ratio of 5:1. More on this under: Vegans often eat unhealthily. Avoidable nutritional errors.

Beetroot: Beetroot, also known as radish, belongs to the Amaranth family. The characteristic red color is mainly due to the high concentration of the glycoside betanin. Due to its high content of vitamin B, potassium, iron and folic acid, beetroot is a healthy vegetable that can be used cooked or raw in salads.

Walnut: The real walnut, also called tree nut, has the highest proportion of linolenic acid (an omega-3 fatty acid that is good for the heart) of all nuts. It also has health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.

Brazil nuts: In addition to a high protein and fat content, they also have a very high mineral content compared to other types of nuts. They contain large amounts of selenium, which is important for our bodies. By eating 1-2 Brazil nuts a day, you can easily meet your daily selenium requirements. However, they also store barium and natural radioactive substances, which is why you should not consume too many Brazil nuts.

Dates: The date fruit with its honey-like sweet taste is actually a berry fruit. It is rich in vitamins A, C and B and the minerals potassium, calcium and magnesium. It also contains more fiber than conventional wholemeal bread. Dried dates keep well for up to a year. If stored for a longer period of time, they continue to dry out and eventually begin to crystallize, increasing their sweetness and giving them a crunchy, soft consistency. Compared to other types of dates, Medjool dates are characterized by their unique fruity taste and generally softer consistency.

Oatmeal: Oatmeal has a high protein content and contains many essential amino acids. It is also rich in vitamins and minerals.

Flaxseed: Flaxseed has a slightly nutty taste. The fat content of 40% contains about 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA) and thus the highest concentration of omega-3 fatty acids of all known vegetable oils.

For strict raw foodists: Since conventional oat flakes are no longer strictly considered " raw food " due to heat and steam treatment, you can use oat flakes made from pre-germinated oats if necessary. The germination process used here makes the oat flakes more digestible and at the same time increases the bioavailability of their valuable ingredients.
The Brazil nut is often not raw but blanched.

Beetroot: People who are prone to the formation of kidney stones, such as Crohn's disease patients, should only consume beetroot in moderation due to its high oxalic acid content.

Consume dates in moderation: Dates have a high glycemic index (GI) of almost 100, which is the extent to which a carbohydrate-containing food affects blood sugar levels (the higher the GI, the higher the increase in blood sugar). The GI information is given in relation to the effect of glucose (= reference value) on blood sugar. Other factors that influence the GI, in addition to the processing method, are the botanical origin and the intestinal flora and not, as previously assumed, the different carbohydrate structures. Dried dates should therefore be consumed with caution. However, compared to sugary treats, they are certainly the healthier alternative.