Bolinhas energéticas de tâmaras (3 ingredientes, sem adição de açúcar)

Estes Date Energy Balls are a super-simple 3-ingredient post-workout snack made with no sugar, ready in just a few minutes.

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Date Energy Balls

Estes Date Energy Balls are a super-simple 3-ingredient post-workout snack made with no sugar, ready in just a few minutes.

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Tempo de preparação: 15 minutos minutos

Tempo total: 15 minutos minutos

Curso: Lanche

Cozinha: americano

Dose: 9 bolas

Calorias: 98.7 kcal

Autor: Carine Claudepierre

Modo CozimentoEvite que sua tela fique escura

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Ingredientes

Sistema americano - métrico

• ▢ 1 xícara Datas Medjool - (note 1) about 12-14 pitted medjool dates
• ▢ ⅔ xícara Aveia em flocos - (nota 2)
• ▢ ⅓ xícara Amêndoas - (nota 3)

Optional flavors ideas

• ▢ 1 colher de chá de extrato de baunilha
• ▢ ½ colher de chá Canela
• ▢ 1 pitada sal

Instruções

• Place the Medjool dates in a bowl and cover with water. Place a lid on top of the bowl. Set aside 5 minutes.
• Drain the pitted Medjool dates over a sieve. Press them gently in your hand to remove any water. Place them into the bowl of a food processor with the S-blade attachment.
• Add the almonds, oats, and any of the optional ingredients for extra flavors.
• Blend at high speed until it comes together into a sticky dough – it usually takes about 1 minute.
• Stop the food processor, scoop out 1 tablespoon of dough, and roll the dough in your hand to form a ball. If your batter is a bit dry or doesn't stick well, blend the batch again before rolling and add 1 teaspoon of water into the bowl of the food processor, blend again to combine, and then form balls.
• Roll into 9 date balls.

Notas

notas 1: I haven’t tried other date varieties, but I am sure they will work well.

notas 2: Or quick oats. Feel free to use gluten-free certified oats if needed.

notas 3: Or any nuts, like pecans, walnuts, or even seeds like hemp seeds for a high-protein option, or sunflower seeds or pumpkin seeds. 

Armazenamento: Store in the fridge for 30 minutes to set. Store in a sealed container in the fridge for up to 1 month.

Equipamentos

Mixing Bowl

Copos e colheres de medição

Processador de Alimentos

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Nutrição

Servindo: 1ball (out of 9) | Calorias: 98.7kcal | Carboidratos: 17.5g | Proteína: 2.2g | Gordura: 3.1g | Gordura saturada: 0.3g | Gordura poliinsaturada: 0.8g | Gordura monoinsaturada: 1.8g | Gordura trans: 0.001g | Sódio: 0.6mg | Potássio: 174.2mg | Fibra: 2.4g | Açúcar: 11.1g | Vitamina A: 24.4IU | Cálcio: 27.8mg | Ferro: 0.6mg | Magnésio: 31.4mg | Fósforo: 60.2mg | Zinco: 0.5mg

Ingredientes e Substituições

Você só precisa de 3 ingredientes simples para fazer esta receita. Veja como escolher e substituir os ingredientes.

• Datas Medjool – These naturally sweet dates are the primary binder and sweetener for your energy balls, providing a caramel-like flavor and sticky texture. Other date varieties should also work, though their moisture content might vary.
• Aveia em flocos – These add bulk and fiber to the energy balls, contributing to a satisfying chewiness and helping to absorb moisture. Quick oats are also a great option, and you can use certified gluten-free oats if that fits your dietary needs.
• Amêndoas – These nuts provide healthy fats, a slight crunch, and a delicious nutty flavor, balancing the sweetness of the dates. You can easily swap these for other nuts like pecans or walnuts, or for a nut-free option, use seeds such as hemp seeds, sunflower seeds, or pumpkin seeds.

How to Make Date Energy Balls

This recipe is super simple to make. Here’s how in pictures.

Let the pitted date soak in hot water for 5 minutes and place them in the food processor.

Add the rolled oats and almonds to the bowl.

Process at high speed until it forms a sticky paste.

Roll the batter into small energy balls.

Dicas da Carine

Let me share a few more tips for a perfect energy balls.

• Date Softening – Soaking the Medjool dates for 5 minutes is a crucial step. This softens them, making them easier to blend into a smooth, sticky dough, especially if your dates are a bit dry.
• Dough Consistency Check – After blending, your dough should be sticky enough to hold together when pressed, but not overly wet. If it’s too dry and crumbly, add a teaspoon of water and blend again until it reaches the right consistency for rolling.
• Sabor – This base recipe is super versatile! Feel free to pulse in different optional add-ins like mini chocolate chips, shredded coconut, or sesame seeds to create a variety of flavors and textures.
• Ajuste de doçura – If you find your energy balls aren’t sweet enough after blending, you can always add 1 to 2 tablespoons of maple syrup to the food processor. If you do this, add a little extra oats to help absorb the added liquid and maintain the dough’s consistency.
• Spice It Up – Beyond vanilla and cinnamon, consider other warm spices like pumpkin pie spice or ground ginger for different flavor profiles, especially around the holidays.
• Coating Ideas – For an extra touch and to prevent sticking, roll your finished energy balls in unsweetened desiccated coconut, sesame seeds, or even a dusting of cocoa powder.
• Dried Fruit Swaps – Don’t limit yourself to dates! You can experiment with other dried fruits like figs, prunes, or apricots to create a whole range of unique energy ball flavors.
• Chilling for Firmness – While they can be eaten right away, chilling the energy balls in the fridge for at least 30 minutes helps them firm up, making them less sticky and easier to handle and store.

More Energy Ball Recipes

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