Bliss Balls

An ‘all natural’ and ‘raw’ chocolate treat for most diets, including Dairy Free, Gluten Free, Raw and Vegan.

I thank my sister Ruth for this recipe. They were my introduction to the new Raw food phenomenon and led to my interest in Raw food beyond salad.

You will understand why the name when you have tried them. They are little bursts of energy, a great booster for sports enthusiasts; or a sweet bite after dinner.

Quick and easy to make they can be prepared in advance and frozen (they are delicious eaten).

I have coded these as suitable for diabetics because they have no added sugar, the sweetness being from the dates. Although this is a ‘healthy’ snack, those on a diabetic diet should limit the quantity.

Diets for which Bliss Balls are suitable:

Diabetic, Dairy Free, Gluten Free, Nut Free, Paleo, Raw, Vegan and Vegetarian.


Preparation: 30 mins (+soaking time for dates | Cooking: 20+ mins | Serves: 20 + bites

1 tsp coconut oil
150 gm (1 cup) almonds or walnuts (Nut Free see notes)*
160 gm (1 cup) dates
3-4 tablespoons cocoa powder or cacao**
20gm (1/4 cup) dessicated coconut


SOAK the dates in water for 10-30 minutes depending on how dry they are (the skins need to be soft to process to a smooth texture, although the dates should not be so soft that they fall apart).
DRAIN all the water off the dates.

PLACE all ingredients in the food processor and blend until the mix clumps together.
ROLL a teaspoon of mix in your hand to form a tight ball.
ROLL each ball in coconut or cocoa or serve uncoated.
REFRIGERATE until use, a minimum of 15 minutes (nb: they soften at room temperature).


– Great with ‘coffee’ at any time of day or night.
– Store in an airtight container for several days.
– Freezes well.


* For Nut Free diet use sunflower seeds.
** Select Cacao for a Raw diet.

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