The current COVID-19 lockdown measures have many of us at home trying our hand at baking and cooking with new recipes. Tasty and satisfying, trying new recipes is a fun and creative way to spend time while also stocking your snack stash. But let's be honest, there's only so much banana bread one can bake! And these baking adventures, while delicious, aren't always the most nutritious.
Now is an ideal time to try making your very own energy balls at home. Small but mighty energy balls are quick, nutritious, and taste every bit as indulgent as any baked good you could imagine... what are you waiting for?
WHAT ARE ENERGY BALLS?
Call them what you like, protein balls, power balls, energy bites... the list goes on! There are many names for these nutritious snacks.
Energy balls are a mixture of healthy fats, carbohydrates, protein and fibre! They are typically a guilt-free snack that pack a punch of protein and give you a hit of energy. So whether you enjoy them pre/post gym, or simply as an afternoon snack, be sure to stock a stash of them as they’ll leave you craving more.
You can find them in many places, from supermarket shelves to your local health cafe, and maybe even at your gym reception. However, there is nothing quite like making them yourself. Making your own energy balls is not only more satisfying, but it also allows you to control what goes into them. Mix and match your ingredients and be sure that there are only good ingredients involved. They are easy to store, make the perfect on-the-go snack. Who knows, maybe they'll even help you to add a few KG’s onto your squat rack!
WHY ARE ENERGY BALLS POPULAR?
Here are just a few reasons why these pocket rockets are in such high demand.
Energy balls are:
- Quick and easy to make
- Adaptable, so they are easily made gluten-free, nut-free or to your preference Satisfying and filling, helping you stay fuller for longer
- Good way to incorporate superfood and protein powders
- Portable and a healthy snack
- A slow release bomb of energy, meaning you're less likely to crave sugary goods
ESSENTIAL INGREDIENTS
It is important to remember that recipes and ingredients can be adapted in order to fit your dietary requirements or preferences. For example, oats are frequently used in energy ball recipes to add some density, however, if you lead a gluten free diet, why not swap for gluten free oats, ground nuts, for example almond meal, or if you happen to be allergic to nuts, use desiccated coconut (which naturally makes the energy ball a little lighter too!). Remember there is always an option available.
When creating your own energy balls, there are a few staple ingredients that you should keep in your cupboard so you are ready to create at all times.
Here is a list of some essential ingredients:
- Oats
- Nut butters
- Nuts
- Seeds: flax, chia, sunflower & pumpkin
- Dried fruits: apricots, raisins, dates & prunes
- Natural sweeteners: agave, honey & maple syrup
- Cocoa powder
- Protein & superfood powders
Don’t be afraid to go beyond the commonly used ingredients, try something new. For example, instead of opting for the popular nut butters such as almond and peanut, why not try pecan, or pistachio? Meridian has a great selection of alternative nut butters. Instead of using the typical date, to make the mixture chewy, why not use apricots to add a more exotic flavour, or prunes for extra fibre. If you want to add some extra nutrients to your mix work in some superfood powders, from Lucuma to Baobab, you can up your vitamins and your mood.
RECIPES
Here are 3 different energy ball recipes that suit every taste pallet, from the chocolate lover to the fruit fanatic and one for the nut crazy. Each one serves about 16 energy balls.
‘CHOCO-BOMB CHOCOLATE PROTEIN ENERGY BALLS
Ingredients:
- 100g prunes (about 10)
- 180g walnuts
- 3 Scoops of protein (Form Tiramisu) 2 tbsp agave
- 2 tsp chia seeds
- 2 tsp flax seeds
- 4 tbsp water
- 2 tbsp sunflower seeds
Decoration:
2 Tbsp cocoa powder
Method:
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Blitz nuts in a blender until finely ground and place in a bowl
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Blitz the prunes until they form a paste and add to the bowl
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Add the remaining ingredients to the bowl (saving the cocoa for the end)
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Use a spatula to mix the ingredients until they form a dough like texture
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Scoop 1 tablespoon of the mixture, roll together in your hands to form a small, tight ball, roll this ball into the cocoa powder. Repeat this process until you have used all the mixture.
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Store in an airtight container in the fridge and enjoy!
‘GET FRUITY’ OATMEAL AND FRUIT ENERGY BALLS
Ingredients:
- 100g apricots (about 17) 60g oats (blended)
- 1 tsp poppy seed
- 2 tbsp goji berry
- 3 tbsp agave
- 1 tsp baobab powder 1 lemon zest
- 1 lemon juice
- 4 tbsp water
Method:
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Blitz the oats in a blender until finely ground and place in a bowl
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Blitz the apricots until they form a paste and add to the bowl
-
Add the remaining ingredients to the bowl
-
Use a spatula to mix the ingredients until they form a dough like texture
-
Scoop 1 tablespoon of the mixture, roll together in your hands to form a small, tight ball. Repeat this process until you have used all the mixture.
-
Store in an airtight container in the fridge and enjoy!
‘NUTTY SURPRISE’ NUT BUTTER ENERGY BALLS
Ingredients:
- 100g prunes (about 10) 4 tbsp almond butter 150g desiccated coconut 2 tsp maca powder
- 1 tsp cinnamon 3 tbsp agave
- 2 tsp chia seeds 2 tsp flax seeds 4 tbsp water
- 1 box of blueberries (surprise filling)
Method:
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Blitz the prunes in a blender until they form a paste and place in a bowl
-
Add the remaining ingredients to the bowl
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Use a spatula to mix the ingredients until they form a dough like texture
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Get 1 blueberry and scoop up 1 tablespoon of the mixture, place the blueberry in the middle of the scoop and gently cover the blueberry and roll the mixture together in your hands to form a small, tight ball. Repeat this process until you have used all the mixture.
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Store in an airtight container in the fridge and enjoy!
CONCLUSION
To store these energy balls, keep them in an airtight container in the fridge for up to 2 weeks, or 3 months in a freezer.
So why not take a break from this lockdown banana bread craze and get your hands dirty whilst creating some seriously scrumptious energy balls.
