Chef Carla Hall's Go-To Recipe for a Mental Health Boost

"I had such a great time making these Energy Balls with everyone at the Refresh Retreat. As I navigate the changes of menopause, I'm more focused than ever on eating foods that nourish my body. Staying well-nourished really impacts how I feel, and making sure I get enough protein is a big part of that. These treats are not only delicious but also help me hit my daily protein goals!"

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Oatmeal Energy Balls (general recipe)

makes about 12

Nut Butter (choose 1)

¼ cup Peanut Butter

¼ cup Almond Butter

¼ cup Tahini

¼ cup Nuttzo

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Sweetener (choose 1)

¼ cup honey

¼ cup maple syrup 

¼ cup brown rice syrup

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Add seasonings/extract

pinch of salt

pinch of cayenne pepper (optional)

½ - 1 t vanilla extract or almond extract 

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Additional flavorings (optional)

3 T ground flax seeds

2 T cocoa powder

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Base:

1 cup oats, quick oats

Mix-ins (choose 2)

¼ cup mini chocolate chips

¼ cup shredded coconut, unsweetened

¼ cup almonds, chopped

2 T crystalized ginger, chopped

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Directions:

In a medium bowl or stand mixer fitted with paddle attachment, add the nut butter, sweetener, extract and salt. Mix until smooth. Add additional flavorings, if using. 

Add the oats plus other desired mix-in ingredients. Mix until completely combined.

Chill for 30 - 60 minutes. 

Wet hands lightly. Use a spoon to scoop about a tablespoon of the cookie ball mixture into your hand. Roll into a ball. Repeat with remaining mixture. This should make about 12 oatmeal energy balls.

Store the balls covered in the fridge for up to a week, or in the freezer for much longer.

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"Dear Refreshee, 

I hope you'll try your hand at using the ratio recipe above with your own ideas and mix-is. However, just in case you want the exact recipes for what I served, they're below. Please enjoy!!"

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Chocolate Tahini Oatmeal Energy Balls (NUT-FREE)

makes about 12 - 1” balls

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¼ cup tahini paste

¼ cup brown rice syrup or dark maple syrup

1 teaspoon vanilla extract

¼ teaspoon fine sea salt

⅛ teaspoon cayenne pepper

2 tablespoons cocoa powder

3 tablespoons white sesame seeds

2 tablespoon ground flax seeds

1 cup quick oats

¼ cup mini chocolate chips

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Directions:

In a medium bowl, add the tahini paste, brown rice syrup (or dark maple syrup), vanilla extract, sea salt and cayenne. Stir until smooth. Add the cocoa powder and stir until combined. 

Add the sesame seeds, ground flax seeds, oats and mini chocolate chips. Stir until completely combined. Chill for 30 - 60 minutes, if possible.

Wet hands lightly. Use a spoon to scoop about a tablespoon of the cookie ball mixture into your hand. Squeeze and roll into a ball. Repeat with remaining mixture. This should make about 6 oatmeal energy balls.

Store the balls covered in the fridge for up to a week, or in the freezer for much longer. Recipes can be easily multiplied. 

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Coconut Ginger Oatmeal Energy Balls

makes about 12 - 1” balls

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¼ cup mixed nut butter (like Nuttzo)

¼ cup dark maple syrup

½ teaspoon almond extract

½ teaspoon ground cinnamon

¼ teaspoon fine sea salt

3 tablespoons ground flax seed

1 cup quick oats

¼ cup shredded coconut, unsweetened

2 tablespoons crystallized ginger, chopped

Directions:

In a medium bowl, add the mixed nut butter, dark maple syrup, almond extract, ground cinnamon and salt. Stir until smooth. 

Add the oats, ground flax seeds, shredded coconut and crystallized ginger. Stir until completely combined. Chill for 30 - 60 minutes, if possible.

Wet hands lightly. Use a spoon to scoop about a tablespoon of the cookie ball mixture into your hand. Squeeze and roll into a ball. Repeat with remaining mixture. This should make about 6 oatmeal energy balls.

Store the balls covered in the fridge for up to a week, or in the freezer for much longer. Recipe can be easily multiplied. 

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Fruit & Nut Oatmeal Energy Balls

makes about 12 - 1” balls

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¼ cup chunky peanut butter

¼ cup tablespoons dark honey

1 teaspoon vanilla extract

¼ teaspoon fine sea salt

1 cup quick oats

¼ cup mini chocolate chips

¼ cup dark or golden raisins

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Directions:

In a medium bowl, add the chunky peanut butter, honey, cocoa powder, vanilla extract and salt. Stir until smooth. 

Add the oats, mini chocolate chips and raisins. Stir until completely combined. Chill for 30 - 60 minutes, if possible.

Wet hands lightly. Use a spoon to scoop about a tablespoon of the cookie ball mixture into your hand. Squeeze and roll into a ball. Repeat with remaining mixture. This should make about 6 oatmeal energy balls.

Store the balls covered in the fridge for up to a week, or in the freezer for much longer. Recipe can be easily multiplied.