Looking for a nutrient-dense snack that satisfies your sweet tooth? These plant-based energy balls are completely free from refined sugar, gluten, and additives. They are perfect for children’s afternoon snacks or a quick treat during a busy day.
There is absolutely no cooking required. Simply blend the ingredients in a food processor, roll them into bite-sized balls, and they are ready to enjoy. Every bite is filled with the natural sweetness of dates and the rich, toasted flavour of nuts.
Energy Balls: A Nutrient-Dense Snack
Ingredients for 12 pieces
Ready in: 15 mins (Prep time: 5 mins, Cook time: 10 mins)
- Dates: 50g
- Nuts: 50g (Any raw, unsalted nuts of your choice)
- Cocoa powder: 1g (Baking quality)
- Peanut butter: 20g (Unsweetened, smooth)
For Coating (Optional)
- Cocoa powder
- Freeze-dried strawberry powder
- Desiccated coconut
Step-by-step instructions
[1] Prepare the ingredients.
[2] Place the dates and nuts into a food processor. Blend until the mixture comes together and forms a sticky dough.
[3] Add cocoa powder and peanut butter, and mix well.
[4] Roll the mixture into small, even balls using your hands. (10g each, should be 12 pieces)
[5] Place your chosen coating, such as cocoa powder, in a small bowl, drop the energy balls in, and gently roll them around until covered.
[6] Once they are coated, your energy balls are ready to enjoy!
[7] Using cocoa powder, desiccated coconut, or freeze-dried strawberry powder creates a beautiful, colourful finish.
Storage Tips
These energy balls can be stored in an airtight container in the fridge for up to one week, making them ideal for weekly meal prep.
Nutritional benefits
Dates
Dates are naturally sweet and make the perfect fruit for creating refined-sugar-free snacks. They are also incredibly dense in nutrients, making them an excellent choice for everyday well-being.
Dates are rich in dietary fibre, which supports digestive health and helps prevent constipation. (*1)
Furthermore, they are packed with essential nutrients like folate and iron, which are highly beneficial for women, particularly during pregnancy. Eating dates in late pregnancy has also been linked to cervical ripening, which can help shorten labour duration. (*2)
During my own pregnancy, my midwife recommended eating two dates a day, so I enjoyed these energy balls every day. Maybe this is one of the reasons I had an incredibly smooth birth, (it took me only half an hour, crazy!) and I highly recommend incorporating them into your daily routine:)
Nuts
Nuts like almonds and walnuts are rich in protein, an essential nutrient for building and repairing the body. They also contain high-quality fats that keep you feeling full for longer, helping to prevent overeating. Packed with vitamins, minerals, and dietary fibre, they are a true powerhouse of comprehensive nutrition. (*3,4,5)
References
*1 日本食品標準成分表（八訂）増補2023年｜ 果実類/なつめやし/乾
*3 日本食品標準成分表（八訂）増補2023年｜食品群名/食品名： 種実類/アーモンド/乾
*4 日本食品標準成分表（八訂）増補2023年｜食品群名/食品名： 種実類/くるみ/いり
*5 Japan nut association｜ ナッツについて
Energy Balls: A Nutrient-Dense Snack
Equipment
- 1 food processor
Ingredients
- 50 g Dates
- 50 g Nuts Any raw, unsalted nuts of your choice
- 1 g Cocoa powder Baking quality
- 20 g Peanut butter Unsweetened, smooth
- Some Cocoa powder For Coating (Optional)
- Some Freeze-dried strawberry powder For Coating (Optional)
- Some Desiccated coconut For Coating (Optional)
Instructions
- Prepare the ingredients.
- Place the dates and nuts into a food processor. Blend until the mixture comes together and forms a sticky dough.
- Add cocoa powder and peanut butter, and mix well.
- Roll the mixture into small, even balls using your hands. (10g each, should be 12 pieces)
- Place your chosen coating, such as cocoa powder, in a small bowl, drop the energy balls in, and gently roll them around until covered.
- Once they are coated, they are ready to enjoy!
- Using cocoa powder, desiccated coconut, or freeze-dried strawberry powder creates a beautiful, colourful finish.
