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The Best Peanut Butter Protein Balls In A Hurry Recipe

The best peanut butter protein balls in a hurry recipe is simple to make. It  only takes 5 minutes to make and it is also suitable for both adults and kids as a snack. These protein balls can be eaten as part of a meal, as a snack or by adding to your grazing bowl, added to kids lunch packs and even served at parties etc.

You may choose to replace the flour, I use toasted corn flour which is a very common flour in Ghana and parts of Africa. You can easily buy the flour in shops in London, but if you live elsewhere, then you it will be easier to search for Ghana tom brown online or on Amazon.

If it proves difficult to find toasted corn flour, feel free to make your own by baking corn flour spread out on tin foil in the oven. I personally find this extra work and so I would avoid baking my own flour. However, you can buy toasted rice flour, soya flour, almond flour or any other flour that is marketed as ‘toasted.

Peanut butter is a protein and an unsaturated butter but it is healthy and rich in vitamin E, even though it has half the vitamin E content compared to almond butter of the same amount. 1 tablespoon full of peanut butter  is roughly 100 calories, so it is a good idea to keep an eye out on how much these you eat in a day if  you are on a restricted calorie intake per day. They are great for pre workout when you want to eat something light and protein based.

As you are making these protein balls yourself, you know everything that goes in, it also doesn’t contain any unnecessary bulking agents and preservatives and the best thing is that it is a very healthy snack.

The Best Peanut Butter Protein Balls In A Hurry Recipe
Recipe Type: Snack
Cuisine: Afro Inspired
Author: Yaa Fumanti
Prep time:
Cook time:
Total time:
Serves: 104g
2 ingredients peanut butter protein balls
  • 60 g Peanut Butter
  • 44 g Toasted corn flour(you can experiment with other toasted flour)
  • optional
  • chilli sauce
  • salt / honey
  1. Wash hands thoroughly as you will be kneading
  2. Mix together all the ingredients and knead with your hands till thoroughly mixed
  3. If the mixture is sticky and doesn’t fall apart, start rolling into balls
  4. (watch the video for rolling if you are unsure how to roll perfect balls
  5. serve when finished
You can keep your protein balls in the fridge for up to a week, but please eat them as soon as possible as it is not safe to keep food that is not preserved for too long as explained in the video.



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Cushion covers designs have a powerful contribution adding to the over all look of a room as they add the final touches to a room’s décor. It is important to first understand how patterns and colour can affect sight and moods well ahead of choosing the ideal cushion cover design for any room.

The 6 points below outlines what you need to take into consideration when choosing cushion covers designs, aside from the size, comfort and practicality when choosing your ideal cushion for a room. As they are something that you will have for a long time and see frequently, it pays to actually spend time thinking about how you want your ideal cushion to look ahead of actually searching to buy.

The three biggest mistakes that we make, when choosing cushion cover designs, is 1) by making a selection based on price and 2) not paying attention at the type of fabric it is made with. A cheap looking cushion can have a pretty pattern but if the fabric used is horrendous it lets the cushion down badly. Extra attachments and frilly bits can also look very ugly after a few washes and terrible sewing also begins to show after some time. 3) The fillings used for the insert is equally important, natural flings such as cotton,  wool and down (feather) are more comfortable than synthetics flings such as polyester hollow fibre fillings.







When selecting a cushion, you need to consider the following.

  1. It is essential that you can remove the covers so it can be cleaned.
  2. Choose natural fillings such as cotton or  feathers. Synthetic fibre is hard at first but goes flat when worn and devalues a good cushion cover design.
  3. Choose a pattern colour design that will compliment your room.
  4. Choose a pattern that complements the theme of your room. If your room has a classic dull or warm wall paint and other décor, a unicorn pattern on a cushion will clearly stand out like a sore thumb.
  5. Use a colour wheel to choose the right colour and tone that will compliment your room. Your options are a softer, lighter, brighter, paler or a pastel version of your colour choice.
  6. Patterns can actually affect our mood. It is important to pay good attention to the patterns that forms the design of a cushion before buying.  Don’t  just simply buy based on abstract, geometric, asymmetric etc without researching how patterns affects our sight and mental  state.


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As today is international women’s day, it  is a great opportunity to share Karolin Klueppel’s amazing photo collection which depicts the women in leadership roles  in the ancient culture the Khasi people from Northeastern India which sees inheritance of power, wealth and all property passed down to the youngest female child from mothers.

Incredibly, Mawlynnong women have the freedom to marry whoever they wish, choose to remain single and get divorce without any stigma in their society and the children also inherit the last name of their mothers. You can see more these photographs on National geography from 15th Dec 2015.


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Cold weather goes hand in hand with comfort foods, staying in and watching terrible TV. My favourite comfort foods are usually anything that is mashed or anything the goes with soup. My plan is to  clear out my pantry of the different grains and pulses by making mash, soups or salad for as long as I can stand them.

This simple couscous recipe is a nice recipe for both adults and kids, you can  also easily incorporate other vegetables and mushroom if you have kids who would usually remind you that ‘you know “I don’t eat mushrooms”‘.  The actual recipe takes around 15 minutes but it will all depend on the intensity of your heat source.

You may serve the mashed couscous as a main, side or  make sandwich filling with it. To add other vegetables, simply blend the vegetables separately as a puree  stock  and add a couple of tablespoonful to the couscous when you mash it.  Whatever you use for measuring the couscous, you will need only need to use the same container to measure your  water at 1 and half. Most mugs are 250 ml so I use a coffee mug as the measuring medium.

Recipe Type: Mash
Prep time:
Cook time:
Total time:
Serves: 2
  • 250g (1 coffee mug) couscous
  • 375g (1 1/2 mug) water
  • pinch of salt
  • 2 table spoon butter
  • 1 tablespoon olive oil
  • 1 whole avocado
  • 2 iced cubed vegetable puree source
  1. put the water on boil
  2. add couscous and salt
  3. cook for 12 mins(if your heat is lower you may need to cook for longer)
  4. add olive oil
  5. add butter
  6. stir and switch heat off
  7. use a wooden laddle or spoon to mash the couscous against the saucepan
  8. mash as much of the couscous as you can to get a smooth mash texture
  9. peel avocado and cut into large cubes
  10. add the cut avocado to the couscous and mash the two together
  11. you may add more butter and olive oil if you prefer more