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Lunchbox, Treats & Snacks, Vegan &/or Raw, x For Freezer x

Chia Bon Bons

Chia seeds have finally become mainstream in Ireland having enjoyed some spectacular adulation across the Atlantic. Everyone from Alicia Silverstone to Cher (remember her?) is tapping into chiamania. Seems like an easier way to get those coveted omega-3 fats without having to neck back fish oil.

What’s so snazzy about omega-3s?

Diets deficient in omega-3 fats have been linked to angry skin conditions, raised blood pressure, poor concentration and delinquent hormones. This is because omega-3s are thought to be vital to the structure of every cell in our body. Without omega-3s, sounds like we manufacture substandard cells. Not an attractive proposition. Think gazelle or tortoise. Which would you rather?

So will taking omega-3 fats cure mental atrophy, sagging boobs and heart disease?

No. But strong evidence suggests it can help. That’s enough.

You’ll find nice amounts of omega-3 in milled chia seeds, the basis of this recipe. It’s worth noting that the type of omega-3 fatty acids found in chia are slightly different than those found in oily fish. Chia contains ALA, the precursor to EPA and DHA fatty acids. You’ve probably come across these confusing terms at the pharmacy when choosing omega-3 supplements. In short, it has been argued that EPA and DHA are easier for the body to absorb. As a result, the omega-3s present in oily fish like mackerel are thought to be superior to those found in plants such as chia and flax.

But! Chia offers a suite of other goodies including more calcium than milk (p/g), banks of potassium, bone-building boron and cholesterol-reducing fibre. My advice is to merrily munch both. The only certainty we can be assured of is that science constantly revises itself, and that every human body is different and functions differently.  


Department of queer information … 

Chia seeds can swell up to ten times their own weight, making them an excellent choice for weight watchers by making us feel fuller for longer. Not a bad choice for your pipes either. These teeny black seeds don’t taste of anything, but has a mouth-feel similar to poppy seeds.

Chia are best soaked, or milled and added to recipes like this one (unless you enjoy spending an evening with a toothpick).

 chia seed bonbons



Chocolate Chia Bon Bons

These are bonbons with a mission. Almonds contain vitamin E, a royal antioxidant and patron of eternal youth. Chia have vertiginous amounts of omega-3 for a seed. And tahini is crammed with B vitamins to nourish spent adrenals, low batteries and patience levels. Quite the bomb.

60ml / ¼ cup tahini

60ml / Nearly ¼ cup maple syrup

45g / ½ cup milled chia seed

4 tablespoons ground almonds

2 tablespoons raw cacao or cocoa powder

5 tablespoons desiccated coconut


With a fork, beat the tahini and maple syrup together. Once the tahini mixture is all glossy and luscious, measure in the remaining ingredients and encourage them to fraternise. A wooden spoon is useful.

Taking a small cherry-size ball of mixture, roll between the palms of your hands to form a bonbon. Drop each one into desiccated coconut, roll around to coat, and let set on a cold plate. As soon as 30 or so bonbons are made, store in the fridge and plunder at will.

One of 140 recipes in The Extra Virgin Kitchen, out Feb 14th 2014


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  • Reply Christine February 5, 2014 at 11:20 am

    Hi love the recipe but I’m allergic to nuts. What could I use to replace it?


  • Reply Mary-Pat April 15, 2014 at 9:46 pm

    Made these with the assistance of my 3 & 1/2 year old who attacked the bowl & spoon & consumed great gobfuls before I had a chance to roll any! She’s quite particular about what she eats so I am delighted she loved these so much- will be making them again and again!! Thank you for such wonderful easy to follow and totally divine recipes- I am on a cooking roll!

  • Reply Those badass Aztecs strike again – Behold the chia bon bons of Susan Jane White | Under Pressure April 25, 2014 at 2:19 pm

    […] Armed with a sassy clutch-bag full of fantastic, accessible recipes, she is on a mission to help the rest of us. So, it would have been rude of me not to get cracking with her recipes, having finally picked up my copy of the book. First off, I’ve made her chia bon bons. You can  check out the recipe on her site here though I really recommend you get a copy of the book – […]

  • Reply Abby April 28, 2014 at 12:35 am

    These are amazing. Made a batch Sunday evening for weekday lunches and they are so tasty they almost make me wish it were Monday.

    • Reply Susan Jane April 28, 2014 at 9:46 pm

      ha! I made them that night too!

  • Reply Superfoods and a panic attack! » Paula's Kitchen Table May 23, 2014 at 3:18 pm

    […] today when I needed to ground down some cocoa nibs for some protein balls courtesy of the fabulous Susan Jane White recipe website. The recipe called for raw cacao powder which I couldn’t find in the midlands but am […]

  • Reply pamela July 31, 2014 at 12:23 pm

    Hi Susan, I picked up Cacao powder and it doesn’t state RAW, is this still ok to use.. BTW I have your flap jacks in the oven and the tahini fudge in the freezer, cant wait to try them. x

    • Reply Susan Jane August 1, 2014 at 8:58 pm

      You’re rock and rolling!

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