These energy balls are a great alternative to packaged, processed muesli bars (provided you have no nut allergies) and are a fraction of the cost at approximately 30 cents per ball*! They are ideal for a high-energy snack on the go.
But remember, while these energy balls are nutrient dense, with unsaturated fatty acids, plant sterols, antioxidants and dietary fibre provided by the walnuts and almonds (1, 2) and vitamin C and phenolic compounds, which act as antioxidants, from the apples (3, 4), they are also quite calorie dense. So don’t go crazy with them if you are trying to lose weight.
Peanut butter and apple energy balls
Makes 10 balls
1 cup of dates soaked in 2 tablespoons of hot water
1 apple, peeled and roughly chopped
1/3 cup almonds
1/3 cup walnuts
1 cup rolled oats
1 teaspoon cinnamon
1 teaspoon vanilla extract
4 tablespoons peanut butter
Extra processed rolled oats for rolling
- First process about ½ cup of rolled oats until finely chopped and sprinkle onto a chopping board.
- Place the dates plus water used for soaking and the chopped apple into a food processor. Process until both are finely chopped.
- Add the remaining ingredients to the food processor and continue processing until the mixture forms a firm ball.
- Using wet hands, shape the mixture into 10 balls and roll each ball in the processed rolled oats.
- Chill for at least 1 hour before consuming. Store in an airtight container in the fridge for up to one week.
- Blomhoff, R., Carlsen, M. H., Andersen, L. F. and Jacobs, DR Jr. (2006). Health benefits of nuts: potential role of antioxidants. British Journal of Nutrition. 96(suppl 2):S52–60.
- Segura, R., Javierre, C., Lizarraga, M. A. and Ros E. (2006). Other relevant components of nuts: phytosterols, folate and minerals. British Journal of Nutrition. 96(suppl 2):S36–44.
- Panzella, L., Petriccione, M., Rega, P., Scortichini, M. and Napolitano, A.. (2013). A reappraisal of traditional apple cultivars from Southern Italy as a rich source of phenols with superior antioxidant activity. Food Chemistry.140: 672–679.
- Pissard, A., Fernández Pierna, J., Baeten, V., Sinnaeve, G., Lognay, G., Mouteau, A., Dupont, P., Rondia, A. and Lateur, M. (2012). Non-destructive measurement of vitamin C, total polyphenol and sugar content in apples using near-infrared spectroscopy. Journal of the Science of Food and Agriculture. 93: 238-44.
*Cost per ball based on groceries purchased from Aldi.