Peppermint Bliss Balls: Dairy, Gluten & Nut Free

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Peppermint Bliss Balls -Superfood Envy

paleo || vegan || soy free || gluten free || dairy free || egg free || nut free || grain free || wheat free


When someone in the family has a food allergy or intolerance or is embarking on a different diet (perhaps to heal themselves from illness such as auto-immune disease, heart disease, diabetes or cancer), then there is absolutely every reason for everyone to join in. Why cook healthy immune-boosting meals for one person, but not yourself or others? A nourishing diet rich in whole foods = not just cure, but also prevention for so many chronic illnesses. It provides an avenue for natural weight management and is also a significant contributor to good mental health.

With that said, it disappoints me that our little man feels left out at Prep sometimes when the other boys are having their daily dose of dairy, food additives, refined sugar and refined white grains.  I am glad that he isn’t eating these foods (which cause him eczema and disturbed sleep), but I agree with him that the thoughtful, yet bland gluten & dairy free alternatives (such as gluten free wraps or brown rice cakes) just aren’t that appealing. Futhermore, they’re still comrpised of grains and at the end of the day, grains (even the gluten free alternatives) are still inflammatory, especially for developing little bodies.

So what do you do? You make delicious treats of your own, that he can take with him to enjoy with a big smile, just like he does at home with the rest of the family. You can encourage the school catering to consider making the same for all of the children – just handover the recipe. If they can’t get an ingredient through their own avenues, then be generous and buy it for them. I recently supplied the school with pure maple syrup and buckwheat flour which they use to make buckwheat and apple muffins! I love that little Mr R’s Prep are so considerate and supportive of his dietary requirements. They embrace my ideas and do what they can with the ingredients I supply and allow me to provide our own homemade treats like these Peppermint Bliss Balls. The lunch box envy bells are going to be ringing like crazy on Monday!


So if all of this has gone in one ear and out the other, just remember:

  1. Always put food into your body that will equate to a high quality of physical and mental well being.
  2. Be responsible for the wellbeing of family and friends by preparing immune-boosting meals for everyone (not just the allergic or unwell person).
  3. Make healthy meals and treats ‘everyday food’ and never label commercial ‘junk food’ as a ‘treat’. This is psychologically wrong on so many levels.
  4. If there’s nothing that needs healing in your body, remind yourself that good healthy wholesome food also = prevention and maintenance of a healthy mind and body.

About the Peppermint Bliss Balls

These lunchbox safe Peppermint Bliss Balls are a sublime treat for young and old. They are nut free, made instead with a ground sunflower seeds base. I’ve added flax meal and coconut oil, both of which are excellent for digestion and to keep the bowels moving. I’ve added cacao, carob and mint extract for flavour, medjool dates for sweetness and as a binder and desiccated coconut to finish.

I hope you and your family enjoy these as much as we do!



Makes: 12
Preparation time: 15 minutes
Chilling time: 1 hour in the freezer, or 4 hours in the fridge




  • Kitchen scales
  • Food Processor
  • Mixing Bowl
  • Airtight container, for storage


  • 100g sunflowers, ground (a blender or food processor will do this for you).
  • 40g desiccated coconut, plus extra for dusting
  • 20g raw cacao powder
  • 20g carob powder
  • 20g golden flax meal (finely ground flaxseeds)
  • 12 medjool dates, pitted
  • 4 tbsp coconut oil
  • 3 drops food-grade mint extract (I like to use: Medicine Flower – Pure Mint Extract)


  1. To a food processor, add all the dry ingredients and whiz to combine.
  2. Add the dates, one by one, followed by the coconut oil and mint extract. Whiz to combine.
  3. Transfer to a mixing bowl and using your hands, shape into 12 balls.
  4. Dust in extra desiccated coconut before storing in the fridge for 4 hours, or freezer for 1 hour to set firm.


Store your Peppermint Bliss Balls in an airtight container in the fridge.


3 replies
  1. Bec S
    Bec S says:

    Cath I just read this and love your supply the school with ingredients suggestion. I often exchange recipes with Bellas daycare chef but never thought to give her goodies she might not be able to include in her weekly shop. Love it! Thanks xx
    Ps making these to give out for Easter to kids at daycare

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