Date Energy Balls

Date Energy Balls

These no-cook Date Energy Balls are packed with many nutrients, including iron, omega-3 fatty acids, and calcium, making them a more nutritious treat than traditional chocolate for children. They are also much lower in fat and saturated fat than chocolate, with no added salt or sugar.  The combination of chia seeds and dates provides a deliciously sweet and satisfying treat that is easy to make and convenient to take on the go.

Serves:  13

Dietary:  vegan and nut-free.

Contains; Sulphites (Dates)

May contain: milk (cocoa powder), gluten (oats), Soya (Cocoa powder)

Preparation time: 10 minutes

Cooking time: 30 minutes

 

INGREDIENTS

1 cup (150 g) pitted dates
1/2 cup (40 g) rolled oats,
1/4 cup (40 g) chia seeds
1 Tbsp ground flaxseed
1 Tbsp cocoa powder (optional)
1 – 2 Tbsp water (if too dry)

 

METHOD

  1. Blend the dates into a paste. If too dry, add a little water.
  2. Add rolled oats, chia seeds, ground flaxseed, and cocoa powder (if using) to the food processor with the date paste.
  3. Pulse the mixture until the ingredients are well combined and come together into a dough-like consistency. If the mixture seems too dry, add a little water and pulse again until desired consistency is reached.
  4. Using clean hands, roll the mixture into small bite-sized balls, about one tablespoon each.
  5. Place the energy bites on a plate or baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
  6. Once firm, transfer the energy bites to an airtight container and store them in the refrigerator for up to one week.
  7. Enjoy these nutrient-packed Date Energy Bites as a healthier treat.

 

This recipe has been donated by Katelyn Dunne, a nutrition student at Atlantic University Galway.

 

NUTRITION INFORMATION

Per serving: 1 ball (20 g)
Total calories: 62 kcal
Fat: 1.7 g
 of which saturates: 0.3 g
Carbohydrate: 9.0 g
 of which sugars: 6.7 g
Fibre: 2.6  g
Protein: 1.4 g
Salt: 0 g

 

NUTRITION FACTS

  • This recipe provides a good source of potassium, phosphorus, calcium, iron, zinc, selenium, Niacin, and an excellent source of magnesium, copper, manganese, thiamine and omega-3 fatty acids.
  • This Date Energy Ball recipe is also a source of protein, which is mainly contributed by the chia seeds, oats and dates. Protein is important for the development of muscle in children and the maintenance of muscle mass in adults.
  • They are also low in saturated fat, contributing to low cholesterol levels, making them a great healthy snack for adults as well as children.

 

VARIATIONS

  • Add some coconut flakes for a different flavour.
  • Add more seeds along with chia seeds, e.g. sunflower seeds
  • For a more savoury taste, roll in cocoa powder; for a more sweet crunchy taste, roll in desiccated coconut.

 

Consumer Tested by Monica Zhang, Masters nutrition student at Leeds Beckett University.

Approved by Kathy Lewis, R.Nutr., Registered Nutritionist

 

©  2024 The Caroline Walker Trust