mga ito Mga Bola ng Enerhiya ng Petsa are a super-simple 3-ingredient post-workout snack made with no sugar, ready in just a few minutes.
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Nagustuhan mo ba ang resipe na ito?
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Mga Bola ng Enerhiya ng Petsa
mga ito Mga Bola ng Enerhiya ng Petsa are a super-simple 3-ingredient post-workout snack made with no sugar, ready in just a few minutes.
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Servings: 9 bola
Mga Calorie: 98.7 kcal
Ingredients
- 1 tasa Medjool Dates - (tala 1) mga 12-14 na may butas na medjool dates
- ⅔ tasa Rolled Oats - (tala 2)
- ⅓ tasa Mga almendras - (tala 3)
Optional flavors ideas
- 1 kutsarita Vanilla Extract
- ½ kutsarita kanela
- 1 kurutin Asin
tagubilin
- Place the Medjool dates in a bowl and cover with water. Place a lid on top of the bowl. Set aside 5 minutes.
- Salain ang mga tinanggalan ng buto na Medjool dates gamit ang isang salaan. Dahan-dahang pindutin ang mga ito gamit ang iyong kamay upang maalis ang anumang tubig. Ilagay ang mga ito sa mangkok ng isang food processor na may kalakip na S-blade.
- Add the almonds, oats, and any of the optional ingredients for extra flavors.
- Haluin sa mataas na bilis hanggang sa maghalo ito at maging malagkit na masa – karaniwang inaabot ito ng humigit-kumulang 1 minuto.
- 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.
Mga Tala
Tandaan 1: I haven’t tried other date varieties, but I am sure they will work well.
Tandaan 2O kaya naman ay quick oats. Huwag mag-atubiling gumamit ng gluten-free certified oats kung kinakailangan.
Tandaan 3O anumang mani, tulad ng pecans, walnuts, o kahit mga buto tulad ng buto ng abaka para sa opsyon na mataas sa protina, o buto ng sunflower o buto ng kalabasa.
ImbakanItabi sa refrigerator sa loob ng 30 minuto upang tumigas. Itabi sa isang selyadong lalagyan sa refrigerator nang hanggang 1 buwan.
Pagkain
Paglilingkod: 1ball (out of 9) | Mga Calorie: 98.7kcal | Carbohydrates: 17.5g | Protina: 2.2g | Taba: 3.1g | Saturated fat: 0.3g | Polyunsaturated Fat: 0.8g | Monounsaturated na taba: 1.8g | Trans Fat: 0.001g | Sosa: 0.6mg | Potassium: 174.2mg | Hibla: 2.4g | Asukal: 11.1g | Vitamin A: 24.4IU | Calcium: 27.8mg | Iron: 0.6mg | magnesiyo: 31.4mg | Posporus: 60.2mg | Zinc: 0.5mg
Ingredients at Substitutions
Ibinibigay sa iyo ng talatang ito ang lahat ng aking mga tip sa pagpili ng mga tamang sangkap. Para sa buong recipe na may kasamang mga sukat, mag-scroll papunta sa recipe card sa ibaba ng post!Pumunta sa Buong Resipi
Tatlong simpleng sangkap lang ang kailangan mo para gawin ang resipe na ito. Narito kung paano pumili at magpalit ng mga ito.
- Medjool Dates – 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.
- Rolled Oats – 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.
- Mga almendras – 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
Napakadaling gawin ang resipe na ito. Narito kung paano sa mga larawan.
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.
Mga Tip ni Carine
Hayaan ninyong ibahagi ko ang ilan pang mga tip para sa perpektong energy ball.
- 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.
- Pagsusuri sa Konsistensi ng Masa – 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.
- Lasa – 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.
- Pagsasaayos ng Tamis – 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.
Thank you for sharing this recipe!i
Ikinagagalak ko!
Can I use ready made paste of dates now available in market?
Probably but it’s hard to tell how much you need, the volume of the paste won’t be the same as the volume of dates. I would rather work in weight. If the batter is too wet you can always adjust it adding more dry ingredients.
hi,
can you use a blender instead of a food processor?
It will be messy in a blender, because the jug is so narrow, it will be difficult to blend and form.