© 2019 by Maiah Miller.

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Core Moves + Bird Seed Balls

September 12, 2018

You could probably share this treat with the birds (anyone else have fond memories of slathering pine cones with peanut butter and hanging them out for birds? Just me?), but once you try some you won't want to.


I'm calling them "bird seed balls" because they are concocted of an assortment of nutritious seeds, similar to what my father used to make us four kids for breakfast (a hearty bowl of soaked cold crunchy seeds with milk and honey). This tastes surprisingly similar but in a vegan and gluten-free version, with less prep time.



This no-bake plant-based easy cookie recipe tastes amazing and travel/stores well.  It is a bit difficult to stop at eating just one or two at a time, but the good news is they are super filling and energizing. Each large cookie ball has 150 calories, 12.5g of good carbs, 9g f healthy fats, and 8g of plant-based protein.


The ingredients in these Bird Seed Balls  are chock-full of nutritional and pharmaceutical functions. The "superfood"/functional foods in this cookie bite may help you achieve fantastic health benefits (as if you needed another reason to pop one besides the luscious taste).  


Antioxidants found in foods such as pumpkin seeds, sunflower seeds, hemp, chia, oats and even maple syrup prevent damage to your health. These anti-inflammatory ingredients stop free radicals that cause breaks in the DNA chain, and may be preventative in stopping diseases and cancers in the body.  (YAY!)


Pair this treat with a quick core workout or restorative yoga class for a happy body AND tummy.


One of my go-to lazy-day workouts involves starting on all fours and working my core my lifting and lowing both knees, then doing the dog-peeing-on-a-fire-hydrant move and opening and closing the knee then bringing it up to my shoulders. Repeat for several set on both sides. It's a great move to fire up your core and awaken your muscles!


Follow this chart for a simple set that will strengthen your powerhouse aka your core! Do each move for 45 seconds and repeat set 3 times.



Okay, now for the recipe. I know, I'm one of those bloggers guilty of making you scroll a ways for the recipe, but it's not just fluff, I promise. Taking a moment to read about the ingredients in your food, and a reminder to find movement in your body, either now or later, can make a world of difference to your daily physical and mental health!



Bird Seed Balls
Yields 14



6 TBSP sunflower seed butter (this one is amazing in this recipe)
2 to 3 TBSP pure maple syrup
dash of sea salt
1/2 cup gluten-free oats
1/4 cup pumpkin seeds
1/4 cup hemp hearts
1/2 cup sunflower seeds
1 TBSP pure hemp or pea protein powder 
2 TBSP ground chia seeds
1/4 cup organic dried mulberries


1.  Melt sunflower seed butter and syrup (optional) over medium heat in a medium pot.
2.  Stir in all remaining ingredients, and roll into little balls.  (Add water or more maple syrup as needed for the dough to hold together before dividing into little balls).  Chill to set, and enjoy.

Store extras in a glass container or reusable snack pouches for work, school or on-the-go. 



Be grateful: to yourself for preparing this treat, taking the time to enjoy it, and for treating your body with kindness and respect. Happy Wednesday!





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