In a chocolate making class I went to awhile ago, it was explained that chocolate is a great delivery system for nutrients that we generally wouldn’t eat by themselves.
Say, if we were to put seaweed in the chocolate as we’re making it. Seaweed is something that many people would cringe at if it were mixed in their water bottle, but wouldn’t bat an eyelash if it were mixed in with chocolate!
I chewed [hehe] on this notion for awhile. A delivery system… of wholesome ingredients… hidden in tasty treats. Interesting.
And that’s how fifteens were born.
The concept of fifteens
Fifteens are a snack that:
- Deliver a strong dose of nutrients, in a very small package
- Call for less than 10 ingredients [generally 5 if I can help it], prepared in just 5 steps
- Take 5 minutes to make, 5 minutes to freeze, and 5 minutes to sit back, indulge, and relax.
Many of us don’t take a time out for our day to check in with ourselves. I can’t tell you how many people I see at the office eating their meals at their desk, rushing to get to meetings after work, and really putting their health on the back burner. The concept of fifteens is to give yourself at least 5 minutes to escape from your day, enjoy your snack, and give your body and mind a break to recharge. You’ll be amazed at what 5 minutes [with a good snack] can do to the entire flow of your day.
Dried fruit: I’ll generally stick with dates
Nut butters: Will change with each fifteen, depending on the flavour
- Protects the lining of the digestive tract from damage, especially related to inflammation
- Has a ton of anti cancer nutrients
- Rich in antioxidants that help to reduce free radical damage
- Contains high amounts of vitamin K – good for your bones!
- High in omega 3 fatty acids
- Contains all essential amino acids, also referred to as a complete protein
- 2 times more potassium than banana
- 3 times more antioxidants than blueberries
- More calcium than milk
- 5g fiber in each 15g serving
Quality counts! Many of the rice crisps out there are loaded with sugar, unnecessary additives, and if they aren’t organic, an unnecessary amount of pesticides were used on the rice.
Vegan, Gluten free, Dairy free
The perfect nutrition delivery system. Pack a couple of these in your lunch and you’ll be set to take on the day!
- 1/3 cup coconut butter
- 8 medjool dates, pits removed
- 1 teaspoon vanilla extract, or the pulp from half a vanilla bean
- 2 1 handful spinach or 2 tablespoon greens powder [may need to add 2 more dates to compensate]
- 2 tablespoon ground chia
- 1 1/2 cups rice crisps – I used Nature’s Path Crispy Rice Cereal
- Process all ingredients but rice crisps in food processor until dates and spinach have broken down and become sticky
- Drop mixture into a medium sized bowl and mix in rice crisps
- Scoop 1-1.5 tablespoon of mixture into your hand and roll into a ball, dropping them onto a parchment paper lined plate
- Place in the freezer for 5 minutes
- Remove a couple, and enjoy!
What flavour of fifteens would you like to see next?