These gut-healthy vegan chocolate flaxseed truffles are rich in fiber, nutritious, and satisfying. And they require no baking.
When it comes to maintaining a healthy gut, the word we hear over and over is fiber. Getting adequate fiber into our diet is essential for a healthy, functioning digestive system. One of the best ways to get adequate fiber in our bodies is by eating lots of non-starchy vegetables along with flax seeds. But flax seeds can be a bit bland so I wanted to wrap them up in a delicious little chocolate truffle that you can keep in your fridge and pop into your mouth anytime you want.
So let's talk a little about the benefits of flax seeds and fiber.
How Does Fiber Work In The Gut?
In a nutshell, fiber helps to soften stool making it easier to pass through your digestive tract, so if you're someone who suffers from constipation, this is essential. However, the tricky part about fiber is to go slow. The side effects of having too much fiber include bloating, gas, and cramping, which is exactly what you don't want. It's just adding more fuel to the fire. So start slow.
Fiber also helps improve loose and watery stools by adding bulk back in and solidifying them. It's basically an all-around good thing to ensure you're getting adequate amounts of it. This is just one of the benefits fiber has on digestion.
Another important role of fiber is that it provides necessary prebiotics. These are essentially fertilizers helping good bacteria grow. Prebiotics are mostly carbohydrates your body can't digest but are perfectly suitable nutrition for your gut bacteria.
Fiber is also essential for maintaining the health and integrity of your colon, which in turn affects your immune system and overall health. Increasing fiber-rich foods also helps you stay fuller longer, which can help with weight loss.
Now that we covered the importance of fiber. Let's talk about the benefits of flax seeds.
What Are The Benefits Of Flax Seeds On Digestion?
High In ALA - A Type Of Omega-3 Fatty Acids
Omega-3 fatty acids are not produced in the body, therefore we have to consume them through food or supplements. Omega-3s reduce inflammation in the gut lining, support the immune system, and reduce LDL cholesterol. Another interesting part about their potential is, Omega 3s help diversify the bacteria in the gut.
Rich In Fiber
As mentioned above, flax seeds are rich in fiber and the interesting thing is they contain both soluble and insoluble fiber, making them pretty much a perfect food.
Improved Bowel Movements
Gradually increasing flax seeds can make a big difference in healthy elimination. The key when you start increasing any kind of fiber is to go slow. So start out slowly and see how you feel. And don't forget to drink extra water. When you increase fiber, you have to increase water.
And finally, let's get to these easy and healthy vegan chocolate-flaxseed truffles.
Recipe At A Glance
- It's vegan, paleo, low-FODMAP
- Requires only 6 pantry ingredients
- It's gut-healthy, nutritious, and delicious
- Low-carb and keto options
- A healthy sweet treat
For Your Shopping List
Almond Butter - But you can substitute peanut butter, cashew butter, or sun butter if you'd like. The taste will be slightly different with different variations but still delicious. I recommend using almond butter that's made of just almonds and requires stirring. The consistency is ideal for this recipe. The same goes for the other kinds of nut butter - you want them on the runny side.
Flax Seeds - Freshly ground flax seeds are typically best if you have a small blender, food processor, or coffee grinder. But of course, you can also buy ground flax seeds. They're available in most grocery stores and online.
Raw Cacao - Raw cacao works best in this recipe but cocoa powder is a good alternative.
Finely Shredded Coconut Flakes - Finely shredded coconut flakes work best in this recipe since we're keeping the size of the truffles pretty small. Remember these are nutrient-dense so servings matter.
Vanilla Extract - For flavor and aroma, vanilla extract works best but powder could also do well in this recipe.
Maple Syrup - Pure maple syrup is the best option but if you're not low-FODMAP but following a low-carb or keto diet, you can use Keto Maple Syrup. (Most keto maple syrups are not Low-FODMAP).
Let's Make Them
Step 1. In a medium bowl, combine almond butter with vanilla extract, and maple syrup. Mix very well until the ingredients are incorporated.
Step 2. Add cacao, flax seeds, and coconut flakes. Combine all ingredients by hand and form into 14-16 one-inch truffles.
Step 3. Refrigerate the chocolate flaxseed truffles for 15-20 minutes. Store them in an airtight container in the refrigerator.
Top Tips and FAQs
Should You Grind Your Own Flax Seeds?
From a nutritional standpoint, freshly ground flax seeds are better because pre-ground have often been exposed to oxygen and light, which causes some of the nutrients to break down. Pre-ground is still fine, but freshly ground is ultimately best.
Can You Use Cocoa Powder Instead Of Cacao?
Cacao is more nutrient dense than its counterpart but cocoa powder is a perfectly fine alternative.
Will Regular Coconut Flakes Work?
Yes and no. It could, but the texture will be different. I recommend a finely shredded unsweetened kind.
How Do You Store These Chocolate Truffles?
I like to add them between wax paper in the refrigerator in an air-tight container.
Can You Double The Recipe?
If you want to make extras, you can double the recipe. With the original, you get about 15 truffles so doubling up should give you about 30. You can also make each truffle bigger.
As I mentioned earlier you can use the nut butter of your choice. You can also add ¼ teaspoon of cinnamon and ⅛ teaspoon of cardamom for a little twist of flavors.
If you don't have finely shredded coconut flakes you can omit them altogether and add a little more ground flax until you reach the desired consistency.
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- ½ cup runny almond butter.
- ¼ cup ground flax seeds
- 2 tablespoon raw cacao
- 2 tablespoon finely shredded coconut flakes
- ½ teaspoon vanilla extract
- 2 tablespoon maple syrup
- optional: ¼ teaspoon cinnamon
- optional: ⅛ teaspoon cardamom
1. In a medium bowl, combine almond butter with vanilla extract, and maple syrup. Mix very well until the ingredients are incorporated.
2. Add cacao, flax seeds, and coconut flakes. Combine all ingredients by hand and form into 14-16 one-inch truffles.
3. Refrigerate the chocolate flaxseed truffles for 15-20 minutes. Store them in an airtight container in the refrigerator.
1. You can use the nut butter of your choice such as peanut, cashew, sunbutter or any other nut butter you'd like.
2. You can also add ¼ teaspoon of cinnamon and ⅛ teaspoon of cardamom for a little twist of flavors.
3. If you don't have finely shredded coconut, you can omit this entirely.
Nutrition Information:Yield: 15 Serving Size: 1
Amount Per Serving: Calories: 30Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 1mgCarbohydrates: 3gFiber: 1gSugar: 2gProtein: 1g