Peanut and Date Energy Balls
Peanut and Date Energy Balls are a wholesome and satisfying snack made from two simple ingredients: roasted peanuts and seedless dates. These energy balls are packed with natural sweetness, protein, and healthy fats, making them the perfect snack to fuel your day. Ideal for a quick breakfast, a post-workout snack, or just as a healthy treat during the day, these energy balls are easy to make and require minimal ingredients and effort. Coated in sesame seeds, they also offer a satisfying crunch and an added boost of nutrition. These energy balls provide a natural energy source, without refined sugars or artificial ingredients.
Preparation, Cook, and Total Times
Preparation Time: 15 minutes
Cooking Time: 0 minutes (no cooking required)
Total Time: 15 minutes
Cuisine
This recipe is inspired by Middle Eastern and Mediterranean cuisines, where dates and nuts are commonly used as ingredients for snacks and desserts. The natural sweetness of dates paired with the rich flavor of peanuts creates a perfect balance of flavors. The sesame seed coating is a common addition in many Mediterranean snacks, providing a crunchy texture and nutty taste.
Full List of Ingredients
2 cups of roasted peanuts
2 cups of seedless dates
Sesame seeds (for coating)
Step-by-Step Cooking Directions
1. Prepare the Peanuts
Start by roasting the peanuts if they are not already roasted. Roasting peanuts intensifies their flavor and gives them a rich, slightly smoky taste that pairs perfectly with the sweetness of dates. Once roasted, crush the peanuts using a food processor or by hand. You want to achieve a coarse, smooth texture that holds together without being too fine. This will help the energy balls bind together and maintain their shape.
2. Prepare the Dates
Take your seedless dates and pit them if necessary. Dates are naturally sticky, which helps them hold the mixture together. If your dates are a bit dry, soak them in warm water for about 5-10 minutes to soften them up. After soaking, mash the dates using a fork or food processor until you get a smooth paste. The smooth texture will allow the dates to combine seamlessly with the crushed peanuts, creating a sticky dough for the energy balls.
3. Combine Peanuts and Dates
In a large bowl, combine the crushed peanuts and mashed dates. Use your hands to knead the mixture together, ensuring the ingredients are thoroughly incorporated. The dough should be sticky but firm enough to hold its shape when you roll it into balls. If the mixture is too dry, add a bit more date paste. If it’s too sticky, add more crushed peanuts.
4. Shape the Balls
Once the mixture is ready, take small portions of the dough and roll them into balls about the size of a walnut. Press gently but firmly to form uniform balls. You can make them as large or small as you like, but keeping them around the size of a golf ball is ideal for easy snacking.
5. Coat with Sesame Seeds
Place sesame seeds in a shallow bowl. Roll each peanut and date ball in the sesame seeds, ensuring they are evenly coated. The sesame seeds not only add a delightful crunch to the outside of the energy balls but also provide additional nutrients like calcium, iron, and magnesium.
6. Serve and Store
Once the energy balls are coated, they are ready to be served. You can enjoy them right away, or store them in an airtight container. These energy balls can be kept at room temperature for about 2-3 days, or stored in the refrigerator for up to a week. They can also be stored in the freezer for longer shelf life—simply pull them out when you need a quick snack.
Nutritional Information (Per Serving)
Calories: 150 kcal
Protein: 5 g
Carbohydrates: 18 g
Fat: 8 g
Fiber: 3 g
Sugars: 12 g
Sodium: 2 mg
Cholesterol: 0 mg
The Origins and Popularity of the Recipe
Energy balls, also known as protein balls or bliss balls, have gained popularity in recent years as a healthy and convenient snack. They are commonly made with a base of dried fruits, nuts, and seeds, making them a great source of natural energy. The combination of peanuts and dates is especially popular in Middle Eastern and Mediterranean cuisine, where both ingredients are used in a variety of dishes. Dates have long been a staple food in the region due to their natural sweetness and energy-boosting properties. Peanuts, on the other hand, are widely consumed in many countries and provide a good source of protein and healthy fats. The addition of sesame seeds gives these energy balls a crunchy texture and is often used in Middle Eastern snacks.
Reasons Why You’ll Love This Recipe
Quick and Easy: With only three main ingredients and minimal preparation time, these energy balls come together in just minutes.
Naturally Sweet: Sweetened only with dates, these energy balls provide a natural, unrefined source of sugar, making them a healthier alternative to many store-bought snacks.
Portable: These energy balls are easy to take on the go. Pack them in your bag for a mid-morning or afternoon snack to keep you energized throughout the day.
Nutritious: Packed with protein from peanuts, fiber from dates, and healthy fats from sesame seeds, these energy balls are a balanced snack to fuel your body.
Customizable: This recipe is highly customizable. You can add extra ingredients like dried fruits, coconut flakes, or chocolate chips to suit your taste.
Health Benefits
Natural Energy: Dates are a natural source of quick energy, thanks to their high carbohydrate content, particularly in the form of sugars like glucose, fructose, and sucrose. Combined with the protein and healthy fats from peanuts, these energy balls provide sustained energy.
Rich in Protein: Peanuts are an excellent source of plant-based protein, which is essential for muscle repair, tissue growth, and immune function.
High in Fiber: Both peanuts and dates are high in fiber, which aids in digestion, helps regulate blood sugar levels, and keeps you feeling full longer.
Packed with Healthy Fats: Peanuts and sesame seeds provide healthy fats, which are important for maintaining brain health, regulating hormones, and supporting cardiovascular health.
Antioxidants: Dates and sesame seeds are rich in antioxidants, which help fight oxidative stress and support overall health.
Serving Suggestions
As a Snack: These energy balls are the perfect snack to keep you fueled between meals. Grab one or two to enjoy as a mid-morning or afternoon pick-me-up.
Pre/Post-Workout: The combination of protein, healthy fats, and carbohydrates makes these energy balls an ideal pre- or post-workout snack to replenish your energy.
For a Quick Breakfast: Pair these energy balls with a glass of milk or a smoothie for a quick and balanced breakfast that will keep you satisfied until lunchtime.
As a Treat: Serve these energy balls at parties or gatherings as a healthy and delicious alternative to traditional sugary desserts.
Cooking Tips
Use Fresh Dates: If your dates are dry, soaking them in warm water before mashing will help them blend more easily with the peanuts.
Adjust the Sweetness: If you prefer your energy balls sweeter, you can add a small amount of honey, maple syrup, or agave syrup to the mixture.
Store Properly: These energy balls can be stored at room temperature for up to 3 days, but refrigerating them will keep them fresher for longer. They also freeze well for up to 2 months.
Roll Evenly: When rolling the balls, make sure to keep them uniform in size so they cook evenly, and they’re easy to store and grab when needed.
Variations to Try
Add Dried Fruits: Incorporate dried fruits like raisins, cranberries, apricots, or figs into the mixture for added flavor and texture.
Chocolate Chip Energy Balls: Stir in some dark chocolate chips or cacao nibs for a sweet treat that also adds antioxidants.
Coconut Energy Balls: Roll the balls in shredded coconut in addition to or instead of sesame seeds for a tropical twist.
Nut Butter Version: If you prefer a creamier texture, add a tablespoon of almond or peanut butter to the mixture.
Conclusion
Peanut and Date Energy Balls are a quick, easy, and nutritious snack that can be enjoyed at any time of day. They are packed with natural ingredients that provide sustained energy and essential nutrients, making them the perfect snack for busy individuals who want to maintain a healthy diet. With minimal ingredients and preparation time, these energy balls are not only delicious but also a great alternative to many store-bought snacks. Whether you’re on the go or enjoying a quiet moment at home, these energy balls will keep you energized and satisfied.
