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I recently asked on instagram if anyone was interested in a recipe to help keep tween and teen moods in check.  The answer was an overwhelming yes!

So here it is.

On the video below I share info of how these ingredients help, so make sure to have a look.


– 3/4 C seeds and nuts. I used a mix of sesame and sunflower seeds, as well as cashews here.  Flax seed and Pumpkin seeds are also great, especially in the first half of your menstrual cycle.
– 1/2 C desiccated coconut
– 1/4 C raw cacao, you can use up to 1/2 C if you like it really rich
– 10 medjool dates
– 1 Tbs coconut oil
– Up to 1/4 C water – extra sesame seeds and coconut for covering

Blitz the seeds and nuts in a food processor until flour consistency. Add dates, coconut, coconut oil and cacao and mix until all combined. Slowly add water until a thick enough consistency to roll into clean balls. Not too wet. Cover in sesame seeds or coconut. Keep in the fridge.


Remember, also, that low blood sugar brings on the hangries. For me too! So keep these in the fridge for quick go to’s when there’s “nothing to eat”.

These balls are packed with B vitamins, zinc, magnesium, iron and amino acids, all essential for brain health. These ingredients help stimulate dopamine, create serotonin and are fabulous mood boosters.

Lets look at these individually.

Dates: Dates are a good source of vitamin B6. B6 is one of many B vitamins required for proper production of neurotransmitters – our brain chemicals and messengers. GABA, dopamine, and serotonin all require B6 for synthesis.

Cacao: Raw cacao contains polyphenols, which support brain health and are a great mood food.  Salsolinal is also present in raw cacao, which stimulates the pleasure neurotransmitter dopamine.  It is also one of the highest plant sources of magnesium.

Sesame Seeds:  Sesame seeds are high in tryptophan. Tryptophan helps your body produce the neurotransmitter called serotonin, which helps you feel at ease. It’s been heavily researched that many people suffering from anxiety or depression have low levels of serotonin

Sunflower Seeds: sunflower seeds contain amino acids that creates high levels of serotonin, they are also high in magnesium

Flaxseed: Flaxseeds are high in Omega 3 acids. Omega-3 fatty acids are emerging as an effective therapy for mood disorders

Pumpkin Seeds:  Pumpkin Seeds contain tryptophan, which is needed to make serotonin. Serotonin not only makes you happy, but also helps make melatonin, which regulates your sleep and wake cycles.  It is also high in Magnesium