Oatmeal and Date Energy Bites: A Quick, No-Sugar Dessert

Oatmeal and Date Energy Bites: A Quick, No-Sugar Dessert

Ingredients (Makes 12 Energy Bites)

• 5.3 oz (150 g) dates
• 2.8 oz (80 g) oat flakes
• 2 oz (60 g) walnuts, for the mixture
• Vegetable oil, for hands and mixture
• 3.5 oz (100 g) dark chocolate (sugar-free)
• 1 tablespoon  vegetable oil
• 1 oz (30 g) walnuts, for decoration

Nutritional Information (Per Energy Bite)

• Calories: 120
• Protein: 2 g
• Carbohydrates: 14 g
• Dietary Fiber: 2 g
• Sugars: 10 g (natural from dates)
• Fat: 7 g
• Saturated Fat: 2 g
• Cholesterol: 0 mg
• Sodium: 0 mg

Step-by-Step Instructions

Step 1: Soak the Dates

1. Soak 5.3 oz (150 g) of dates in cold water for about 15 minutes. This step softens the dates, making them easier to blend, and helps to remove any preservatives that may be present.

Step 2: Prepare the Dry Ingredients

1. Grind 2.8 oz (80 g) of oat flakes in a blender until they form a fine powder. This will help bind the energy bites and give them a smooth texture.
2. Grind 2 oz (60 g) of walnuts in the blender until they are finely chopped. Walnuts add a delicious nutty flavor and healthy fats to the mixture.

Step 3: Prepare the Dates

1. Once the dates are soaked, remove the pits. Place the pitted dates in the blender and blend until they form a smooth paste. The date paste acts as the natural sweetener and binder for the energy bites.

Step 4: Form the Mixture

1. In a mixing bowl, combine the ground oats, ground walnuts, and date paste. Mix well until all the ingredients are evenly combined and form a cohesive mixture.
2. Lubricate your hands with a small amount of vegetable oil to prevent the mixture from sticking to your hands.
3. Form the mixture into small balls, about the size of a walnut. You should get around 12 energy bites from this mixture.

Step 5: Chill the Balls

1. Place the formed balls on a tray lined with parchment paper.
2. Chill the balls in the freezer for 15 minutes to firm them up. This step helps the balls hold their shape and makes them easier to coat with chocolate.

Step 6: Prepare the Chocolate Coating

1. In a double boiler (or a heatproof bowl set over a pot of simmering water), melt 3.5 oz (100 g) of dark chocolate (sugar-free) with 1 tablespoon of vegetable oil. Stir until the chocolate is fully melted and smooth. The vegetable oil gives the chocolate a glossy finish and makes it easier to coat the bites.

Step 7: Decorate the Balls

1. Grind 1 oz (30 g) of walnuts in a blender until finely chopped. These will be used to decorate the energy bites.
2. Dip the chilled balls into the melted chocolate, using a fork to roll them around and coat them completely.
3. Place the chocolate-coated balls back on the parchment-lined tray. Sprinkle the ground walnuts on top of the balls while the chocolate is still wet, pressing gently to adhere.

Step 8: Final Touch

1. Allow the chocolate coating to set before serving. To speed up the setting process, you can place the coated balls back in the freezer for a few minutes.
2. Once the chocolate is firm, your Oatmeal and Date Energy Bites are ready to enjoy!

Serving and Storage Tips

• Serve these energy bites as a quick snack, dessert, or a healthy treat with your coffee or tea.
• Store any leftovers in an airtight container in the refrigerator for up to a week. They can also be frozen for up to a month—just thaw them slightly before enjoying.
• Customization: Feel free to add other mix-ins like shredded coconut, cocoa nibs, or a pinch of cinnamon to the mixture for extra flavor.