Banana Sesame Energy Bites

Ingredients:

• • Ripe bananas – 2 medium to large, mashed
  • Sesame seeds – 2 cups, toasted or raw (toasting enhances the flavor)

Step-by-Step Instructions:

Step 1: Prepare the Sesame Seeds

1. 1. Toast the Sesame Seeds (Optional): Toasting the sesame seeds is optional but highly recommended to enhance their nutty flavor. To do this, heat a non-stick pan over medium heat. Add 2 cups of sesame seeds and toast them gently, stirring frequently for about 5-7 minutes. The seeds should turn a light golden brown and release a fragrant aroma. Once done, remove them from the heat and let them cool slightly.
   2. Set Aside: Once cooled, set the toasted sesame seeds aside in a shallow dish or bowl for later use.

Step 2: Mash the Bananas

1. 1. Peel and Mash: Peel the 2 ripe bananas and place them in a mixing bowl. Using a fork or potato masher, mash the bananas until they reach a smooth, lump-free consistency. The riper the bananas, the better, as they’ll be naturally sweeter and easier to mash.
   2. Check the Consistency: The mashed banana mixture should be smooth but not too watery. If you find the bananas too runny, you can consider using slightly firmer bananas or letting them sit for a few minutes to thicken naturally.

Step 3: Combine the Ingredients

1. 1. Add Sesame Seeds to Bananas: Slowly add 1 cup of toasted sesame seeds to the mashed bananas and mix thoroughly. The mixture should hold together well, but if it’s too sticky, you can add a few more sesame seeds to balance the texture.
   2. Form into Bites: Using your hands or a small scoop, form the banana-sesame mixture into bite-sized balls, about 1 to 1.5 inches in diameter. The bites should hold their shape easily.

1. Roll in Sesame Seeds: After forming the balls, roll each one in the remaining sesame seeds to coat them evenly. This not only adds a pleasant crunch but also enhances the sesame flavor in every bite.

Step 4: Chill the Energy Bites

1. 1. Refrigerate: Place the coated banana sesame bites on a plate or tray and refrigerate them for at least 30 minutes to firm up. This step helps the bites hold their shape and improves the overall texture, making them easier to handle and eat.

1. Serve: Once chilled, your banana sesame energy bites are ready to serve. Enjoy them as a quick snack, a healthy dessert, or a nutritious energy boost throughout the day.

Cooking Tips:

• • Choose Ripe Bananas: The ripeness of the bananas is crucial for both flavor and texture. The riper the bananas, the sweeter and softer they’ll be, making them easier to mash and incorporate with the sesame seeds.
  • Toasting Sesame Seeds: Toasting sesame seeds elevates their flavor significantly, giving the bites a more nutty and aromatic profile. However, if you prefer a milder sesame taste, you can skip this step and use raw seeds.

• • Add Mix-Ins: For added flavor and texture, you can mix in additional ingredients such as chopped nuts (like walnuts or almonds), dried fruits (like raisins or cranberries), or even a pinch of cinnamon for a warming spice.
  • Storing the Bites: These bites can be stored in an airtight container in the refrigerator for up to 5 days. For longer storage, you can freeze them for up to a month and thaw before eating.
  • Customizable Recipe: Feel free to experiment with the recipe by adding other healthy ingredients such as chia seeds, flax seeds, or cocoa nibs to boost the nutritional value even further.

Nutritional Facts (Per Serving, Based on 10 Servings):

• • Calories: 120-140 kcal
  • Protein: 3g
  • Fat: 7g (mostly healthy fats from sesame seeds)

• • Carbohydrates: 15g
  • Fiber: 3g
  • Sugar: 7g (naturally occurring from bananas)

• Calcium: 120mg (from sesame seeds)
• Iron: 1.5mg