Samantha Gowing is an award-winning restaurateur turned clinical nutritionist, whose career is dedicated to bridging the gap between food and medicine. She has spent decades pioneering the concept of ‘food as medicine,’ blending her culinary expertise with a deep understanding of nutrition.

Currently, Samantha is the Executive Wellness Chef for Club Med Asia Pacific and the Wellness Chef and Clinical Nutritionist at Gwinganna Lifestyle Retreat, one of Australia’s most renowned health spas. Her work continues to inspire and educate, redefining how we nourish our bodies through innovative, nutrient-rich cuisine.

Here she shares her popular bliss ball recipe—the perfect combination of indulgence and nourishment. Enjoy them as a snack or dessert, knowing they’re as good for your body as they are delicious!

Byron Bay Cooking School Bliss Balls – Chef Sam Gowing

These bliss balls are a nourishing treat packed with superfoods and natural sweetness—perfect for a quick snack or energy boost! They offer a balanced blend of energy, antioxidants, and essential nutrients. Dates, goji berries, and coconut oil provide an instant energy lift, while cacao, seeds, and shredded coconut support gut health with their high fibre content. Brimming with heart-healthy fats, vitamins, and minerals, these bliss balls promote cardiovascular health, brain function, and immunity.

With the added benefits of maca powder and cacao, they also enhance mood and help manage stress, making them not only a delicious treat but a powerhouse of nutrition to fuel your body and mind—especially beneficial for those navigating the unique changes of perimenopause and menopause.

Prep Time: 30 mins
Storage: Refrigerate for 14 days or freeze for up to 3 months
Makes: Approx. 24 balls

Ingredients

• 1 cup cacao powder
• 1 cup sunflower seeds
• 1 cup pepitas (pumpkin seeds)
• 1 cup goji berries
• 1 cup fresh Medjool dates, pitted
• 1 cup sultanas
• 1 cup almond meal
• 2 vanilla beans, scraped
• 1 tablespoon maple syrup
• 2 teaspoons maca powder (optional)
• 2 tablespoons cacao butter, melted
• ¾–1 cup coconut oil, melted
• 1–1½ cups shredded coconut, for rolling
  
  

Method

1. Prepare Ingredients: Melt the cacao butter and coconut oil gently over low heat or in a heatproof bowl set over hot water.
2. Blend: In a high-speed food processor, combine all ingredients except the melted cacao butter, coconut oil, and shredded coconut. Process until the mixture resembles a coarse dough. Gradually add the melted cacao butter and coconut oil while blending until a smooth, slightly sticky dough forms.
3. Roll and Coat: Transfer the mixture to a large mixing bowl. Scatter shredded coconut over a clean surface. Roll the mixture into balls of your desired size, coating them in coconut. If the dough feels too soft, chill briefly to firm it up before rolling.
4. Chill and Store: Place the balls on a lined tray and refrigerate until firm, about 1 hour. Store in an airtight container in the fridge for up to 14 days or freeze for up to 3 months.

Note: These bliss balls are best enjoyed chilled, as they may soften at room temperature.

 

Healing properties of ingredients

Cacao Powder

• Rich in antioxidants (flavonoids) to combat oxidative stress and inflammation.
• Contains magnesium,  which can help ease tension during hormonal shifts, also for muscle and nerve function, and theobromine for a gentle energy boost.
• Enhances mood, supports heart health, and may help lower blood pressure.

Sunflower Seeds

• High in vitamin E, an antioxidant that protects cells and skin from damage.
• Rich in healthy fats, magnesium, and selenium for heart and bone health.
• Supports the immune system and reduces inflammation.

Pepitas (Pumpkin Seeds)

• Provide zinc for immunity, magnesium for relaxation (both of which are essential for hormone support during menopause), and tryptophan for better sleep.
• High in plant-based protein and omega-3 fats for heart and brain health.

Goji Berries

• Packed with antioxidants like zeaxanthin for eye health and vitamin C for immunity.
• Supports skin health, promotes energy, and reduces inflammation.

Fresh Medjool Dates

• Natural sweetener with fibre to support digestion.
• Contains potassium and magnesium for heart health and muscle function.
• Provides a quick energy boost and helps balance blood sugar levels.

Sultanas

• Rich in natural sugars for energy and dietary fibre for gut health.
• Contains iron and potassium to support blood and heart health.

Almond Meal

• Provides vitamin E, healthy fats, and plant-based protein.
• Supports heart health, blood sugar balance, and brain function.

Vanilla Beans

• Adds antioxidants and a natural, aromatic sweetness.
• May have calming and mood-enhancing properties.

Maple Syrup

• A natural sweetener with antioxidants and trace minerals like zinc and manganese.

Maca Powder

• Adaptogenic properties to help the body manage stress.
• Supports hormonal balance and enhances energy and mood, particularly beneficial during perimenopause and menopause.

Cacao Butter

• Provides healthy fats to support skin and heart health.
• Contains antioxidants for anti-aging benefits.

Coconut Oil

• Rich in medium-chain triglycerides (MCTs) for quick energy.
• Supports brain function and boosts metabolism.

Shredded Coconut

• High in fibre for digestion and healthy fats for sustained energy.
• Contains manganese for bone health and metabolism.