Best Date Energy Balls Recipe (4 ingredients)
These 4-ingredient date balls are packed with a deliciously sweet, nutty flavor and coated in tasty coconut. No-bake date energy balls are a quick, easy, healthy snack with just 20 minutes of prep time and perfect for a healthy, energizing snack. (This recipe is gluten-free, vegan, whole30, paleo, and refined sugar-free.)
For more healthy, delicious snacks, try our Frozen Yogurt Bark recipe next!
Date balls are a chewy, nutty treat that will satisfy your sweet tooth, made with absolutely no sugar! How is this possible? Dates are dried fruit and a natural sweetener with a caramel-like taste and consistency. When blended with raw pecans and sliced almonds, and then rolled in finely ground coconut, this healthy date ball recipe is absolutely delicious and so satisfying! It will quickly become your favorite go-to snack!
Reasons This Date Energy Balls Recipe Works
- Quick & Easy! Learn how to make energy balls with dates with just a few simple instructions and a handful of wholesome ingredients.
- Healthy Snack! Coconut date balls are packed with fiber and antioxidants so you can indulge guilt-free.
- Better than Energy Bars! Save money with this healthier option that can be modified to suit your taste buds.
5 Health Benefits of Dates
Improves Digestion
Dates are a good source of fiber, which promotes regular bowel movements and prevents constipation. When the digestive system is working properly, the body better absorbs nutrients, improving both the liver and kidneys. This in turn detoxifies the body.
Boosts Brain Health
Regularly consuming dates improves brain function and reduces the risk of Alzheimer's. The antioxidants in dates have also been proven to reduce inflammation throughout the body, including the brain.
Reduces Labor Time
The fatty acids in dates promote the production of prostaglandins, lipids that encourage pregnancy contractions. This lowers the need for induced labor and may also reduce labor time, for easier natural labor.
Natural Energy Booster
With high levels of potassium and fruit sugar, dates are an excellent way to refuel your body, first thing in the morning. Consume them before a workout for more energy. Dates stimulate the metabolism, also promoting weight loss.
A Great Diabetic Snack
The fiber found in dates allows the body to absorb carbs at a slower rate, which people with diabetes need. Dates reduce blood sugar, which makes it a healthier snack for those living with diabetes.
Ingredients You’ll Need
- Medjool Dates: Remove the pits, soak them for 10 minutes so they can soften, and then drain them.
- Raw Pecans: This healthy fat is also a plant-based protein, known to boost energy.
- Sliced Almonds: Almonds are low in carbs and packed with both protein and fiber.
- Desiccated Coconut: Desiccated coconut is finely ground coconut, rather than a bigger strip, and is usually drier than shredded coconut. Feel free to use shredded coconut it that is what you have available. It is a good idea to pulse it in the food processor first to break into smaller pieces.
How to Make Date Balls
- SOAK DATES. Remove the pits from the Medjool dates and put them in warm water for 10 minutes to make them soft and easier to blend.
- BLEND PECANS. Place the pecans in the food processor and pulse until broken into smaller pieces. Transfer to a bowl and set aside.
- BLEND DATES. Put the pitted dates in a food processor or blender. Blend on high until it becomes a thick mixture that feels sticky.
- COMBINE PECANS, DATES & ALMONDS. Add the pecans and almonds. Blend until the nuts are incorporated into the date paste.
- FORM DATE BALLS. Take about 1-2 tablespoons of the mixture and use your hands to shape it into a ball. Transfer the balls onto a parchment paper-lined baking sheet and place in the fridge for 10 minutes.
- ROLL BALLS IN COCONUT. Roll the energy bites in coconut flakes by pressing them gently. You should have around 9-12 date energy bites (depending on the size). Finally, enjoy!
Tips To Nail the Recipe
- Soak the dates so that they are easier to blend and create a sticky paste.
- You can grind shredded coconut yourself to make the pieces smaller.
- If you do not have a food processor, use a high-power blender instead. However, you may need to blend in batches.
- If the date balls are too dry, incorporate more dates or another sticky ingredient that can act as an adhesive (i.e., honey, nut butters). And if it is too wet, use more dry ingredients.
- Do not skip the chilling process because this makes it easier to roll the balls in the coconut.
Variations
- Want chocolate date balls? Roll the balls in melted chocolate and set them in the fridge. Alternatively, add chocolate chips to the mix.
- Want the date balls to be sweeter? You don't have to add sugar, maple syrup, or agave. Instead, blend the Medjool dates with dried apricot for an even sweeter treat.
- Try walnuts or cashews for a boost of omega-3 fatty acids. Add any of your favorite nuts to taste. You can even use nut butter if you prefer. Almond butter or peanut butter are great options.
- To make it heartier, add rolled oats when blending.
- Whether you have a nut allergy or just don't like nuts, replace them with seeds for date balls without nuts. I suggest sunflower seeds, hemp seeds, chia seeds, or pumpkin seeds.
- If you aren't using salted nuts, add a pinch of salt for a salty-sweet flavor combination.
- Add spices like cinnamon, cardamom, and ginger for a warm flavor. Use vanilla extract or almond extract for even more flavor.
Storage
Store date balls in an airtight container in the fridge for up to 2 weeks. For longer storage, freeze them for up to 3 months. Allow them to thaw overnight in the refrigerator before enjoying.
FAQs
Are date energy balls healthy?
Date balls are a nutritious snack with many health benefits. When consumed in moderation, they can be part of a healthy balanced diet. Be mindful of how you customize them and what ingredients you include because dates are already high in calories.
What are date balls made of?
This recipe includes dates and nuts. Some date ball recipes include nut butter, seeds, protein powder, dried fruits, or chocolate.
What is the ratio for date energy balls?
For every 10 dates, use 2 cups of your preferred nuts.
I Hope You Enjoy This Date Energy Balls Recipe!
If you try the recipe, don’t forget to rate the recipe, and let me know what you think in the comments. Leave a quick review & star rating ★ below!
Best Date Energy Balls Recipe
These 4-ingredient date balls are packed with a deliciously nutty flavor and restore your energy. No-bake date energy balls are a quick, easy, healthy snack with just 20 minutes of prep time. (This recipe is gluten-free, vegan, whole30, paleo, and refined sugar-free.)
- 10-12 Medjool Dates (pits removed, soaked, and drained)
- 1 cup Raw Pecans
- 1 cup Sliced Almonds
- ½ cup Desiccated Coconut
- Remove the pits from the medjool dates and put them in warm water for 10 minutes to make them soft and easier to blend.
- Put the pitted dates in a food processor or blender. Blend on high until it becomes a thick mixture that feels sticky.
- Add the pecans and almonds. Blend until the nuts breakdown and are incorporated into the date paste.
- Take about 1-2 tablespoons of the mixture and use your hands to shape it into a ball. Transfer the balls onto a parchment paper-lined baking sheet and place in the fridge for 10 minutes.
- Roll the energy bites in coconut flakes by pressing them gently. You should have around 9-12 date energy bites. Enjoy!
Hydrating Cherry Smoothie
This cherry smoothie is a sweet, tart, creamy blend of dark cherries, hemp seeds, honey, coconut water, and yogurt. Ultra-refreshing and ultra-satisfying, this hydrating healthy cherry smoothie is great for breakfast or a snack. (This recipe is gluten-free, vegetarian, and can easily be made dairy-free.)
For more hydrating, nutrient-dense drinks, check out our Spirulina Chia Fresca or Cherimoya Smoothie next!
Cherry smoothies are sweet without bananas and creamy without the need for dairy. With a vibrant red color and a frosty consistency, this is the perfect summertime treat! Enjoy the best cherry smoothie poolside on a hot summer day and you'll know true bliss.
Reasons This Cherry Smoothie Recipe Works
- Quick & Easy! This takes less than 10 minutes and just 6 ingredients to prepare.
- A Healthy Snack! This is a nutritious alternative to sugary cereals. Each smoothie is filled with electrolytes, protein, and minerals.
- Family Friendly! Kids and adults alike will enjoy these sweet cherry smoothies.
Cherry Benefits
Cherries are a superfood, with plenty of health benefits. Here are a few:
An Excellent Source of Antioxidants
They combat chronic diseases like diabetes by lowering blood pressure levels. They maintain liver health and aid in freeing the body of toxins.
Anti-Inflammatory Properties
They help reduce inflammation with their anti-inflammatory properties. This assists with muscle recovery and relieves soreness post-workout. Cherries can also improve inflammatory conditions like arthritis and gout.
Contains Natural Melatonin
Consuming cherries improves overall sleep quality. Melatonin regulates the sleep cycle for a better night's rest.
Improves Brain Health
The anthocyanins that give the cherries that distinct red hue are also linked to brain health and improved memory.
Vitamin Rich
Cherries contain Vitamins C, A, & K. Vitamin C protects cells from free radicals, preventing cell damage which leads to illness and aging. Vitamin A protects the immune system and Vitamin K promotes healthy bones.
Ingredients You’ll Need
- Frozen Dark Cherries: Dark cherries are sweeter than regular cherries, which tend to be more tart. Whether you prefer sweet cherries or tart cherries, I suggest using frozen cherries. You can enjoy smoothies year-round and they also provide a better texture. If using fresh cherries, ensure they are pitted.
- Yogurt of Choice: I use dairy-free cashew yogurt for a creamy texture. This is a great source of good bacteria or probiotics, which promote gut health. Probiotics prevent the growth of harmful bacteria. Aside from being beneficial to overall health, probiotics are also responsible for the tangy taste most people associate with yogurt. If you prefer dairy, try vanilla Greek yogurt instead.
- Hemp Seeds: This healthy fat includes omega-3 and omega-6 fatty acids and provides fiber.
- Coconut Water: This beverage is loaded with electrolytes and has hydrating qualities.
- Honey: This is a healthy alternative to sugar because it's better for blood sugar levels.
- Ice Cubes: Use as desired to thicken the smoothie.
How to Make a Cherry Smoothie
BLEND. Combine all the ingredients in a high-powered blender and blend until smooth.
ADJUST AS NECESSARY. If your smoothie is thicker than you’d like, add more liquid. If you would like your smoothie thicker, add ice or more frozen fruit, until you reach your desired consistency.
Tips To Nail this Cherry Smoothie Recipe
- If your cherry smoothie is too thick, add more coconut water. If it's too thin, try adding more ice cubes until you reach your desired consistency.
- Use a high-powered blender for the best results.
- Garnish with fresh cherries for a pretty presentation.
- Never blend cherries with the pits still inside. They contain cyanide which is poisonous.
Variations
- VEGGIES. Add spinach or kale. It will alter the color but you'll barely taste it, and have even more nutrients.
- FRUIT. Many cherry smoothie recipes include frozen bananas or berries.
- JUICE. For a sweeter smoothie, use a splash of apple juice or cherry juice.
- MILK. If using milk, try a non-dairy alternative like unsweetened almond milk, oat milk, or coconut milk.
- OTHER ADD-INS. Try adding other ingredients for added flavor, texture, and nutrition. I suggest ingredients like almond extract, rolled oats, chia seeds, almond butter, protein powder, pitted dates, nut butter, flaxseed, cocoa powder, or avocados.
Storage
Store the leftover cherry smoothie in an airtight container in the freezer for up to 2 days. When you want to drink it, let it sit at room temperature for about 10 minutes then reblend, adding some liquid.
FAQs
Can I put cherries in a blender?
You can definitely place pitted cherries in a blender. The pits contain cyanide which is poisonous, so always make sure to remove them.
Are cherry smoothies good for you?
Absolutely! Cherries are an excellent source of vitamins, minerals, and antioxidants.
Are cherry smoothies better with milk or juice?
This recipe contains neither. I use non-dairy yogurt instead. Adding juice to smoothies results in a sugary drink so for health benefits, milk is the better choice.
I Hope You Enjoy This Cherry Smoothie Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below!
Cherry Smoothie
This cherry smoothie is a sweet, tart, creamy blend of dark cherries, hemp seeds, honey, coconut water, and yogurt. As quick and easy to make as it is refreshing and satisfying, this hydrating, healthy cherry smoothie is great for breakfast or a snack. (This recipe is gluten-free, vegetarian, and can easily be made dairy-free.)
- 2 cups Frozen Dark Cherries
- ½ cup Yogurt of Choice
- 1 tbsp Hemp Seeds
- 1 cup Coconut Water
- 1 tbsp Honey
- ½ cup Ice Cubes (as desired to thicken the smoothie)
- Combine all the ingredients in a high-powered blender and blend until smooth.
- If your smoothie is thicker than you’d like, add more liquid. If you would like your smoothie thicker, add ice or more frozen fruit, until you reach your desired consistency.
Frozen Yogurt Bark
This Frozen Yogurt Bark recipe is a delightful and refreshing treat for breakfast or as a snack straight from the freezer! It's a great way to enjoy protein-rich yogurt with delicious and nutritious additions, including sea moss gel! (This recipe is Gluten-Free, Dairy-Free, Vegan, and can be made Paleo/Whole30!)
Yogurt, raspberries, chocolate, and pistachios combine in this yogurt bark recipe for a healthy snack, breakfast, or even a charcuterie board addition! Plus you can enjoy this bark with various berries, nuts, and types of yogurt to tailor it to your liking!
Reasons This Yogurt Bark Recipe Works
- Simple Ingredients and Steps! This is a perfect recipe to share with kids to get them into the kitchen, and it only has 7 healthy ingredients!
- Easily Customizable! Nearly every ingredient can be swapped to your preferences, or what you have on hand in your home. For example, switch pistachios for almonds or other nuts, raspberries for your favorite berry (strawberries + chocolate is a classic combo!), and use honey or maple syrup instead of agave.
- Fulfills Your Fro-Yo Cravings! A homemade, low-sugar way to eat frozen yogurt - what could be better? With this recipe, you get all the goodness you want without sacrificing nutrient-density.
Ingredients You'll Need
- Non-dairy Yogurt: Of course, you need yogurt for frozen yogurt bark as it provides the creamy base for this recipe! You can choose your favorite, but I recommend cashew yogurt for a high dose of protein and minerals. Dairy-free yogurts vary but most contain a good amount of protein and healthy fats. Choose a flavored yogurt if you want to make a variation of this bark!
- Agave Syrup: Low on the glycemic index, agave syrup provides a natural sweetness to these yogurt bars! High quality agave syrup contains phytonutrients that can produce an antioxidant effect.
- Sea Moss Gel: This nutrient-dense ingredient is, of course, one of my favorite ways to get a lot of nutrition into my recipes! Adding Sea Moss Gel is totally optional!
- Vanilla Extract: A pantry staple for any fan of sweet treats, vanilla extract and vanilla bean may offer a good source of antioxidant and anti-inflammatory properties as well as possibly benefiting brain health!
- Raspberries: Frozen raspberries and fresh raspberries alike are sweet but tart berries contain potassium, omega-3s, and manganese.
- Cacao Nibs or Dark Chocolate Chips: Choose your favorite or use both! Cacao nibs contain healthy fats and can increase feel-good hormones such as serotonin and dopamine. Dark chocolate has antioxidant benefits, improves brain function and blood flow!
- Pistachios: This mild, almost creamy-flavored nut contains lots of fiber, minerals, and unsaturated fat! It also contains gut-healthy fiber and plant protein, perfect for boosting your energy levels.
How To Make Frozen Yogurt Bars
Cover a rimmed baking sheet or sheet pan with parchment paper. In a large bowl, combine yogurt, raspberries, vanilla extract, sea moss gel, and agave syrup. Then add in raspberries and mix. Spread yogurt mixture onto a baking sheet to about 1/4" thickness and top with pistachios, cacao nibs or chocolate chips, and more raspberries. Freeze for at least 4 hours or overnight, then break apart and enjoy!
Tips To Nail The Recipe
- To create the pink color shown in the photos, smash raspberries into the yogurt mixture before adding toppings.
- Use flavored yogurt to boost the fruity flavor of this treat!
- Stir in a favorite superfood powder such as chaga mushroom powder, ashwagandha powder, or moringa powder! Mix into the yogurt before adding other ingredients for a smooth texture.
- Store leftover yogurt bark for up to 1 month in your freezer! Simply wrap in parchment paper and place it in a freezer-safe bag.
Recipe Variations and Customization
- Try Different Nuts! Use almonds, walnuts, pecans, to vary the recipe.
- Use a Different Type of Fruit! Blueberries, strawberries, blackberries, and even dried goji or dried acai berries would all be delicious in this recipe. Mango would also be a yummy variation to top with coconut flakes for a tropical treat!
- Add Nut Butter! Swirl your favorite nut butter (almond butter, sunflower butter cashew butter, and peanut butter all work well) into the yogurt mixture on the pan before topping. The bark will taste like a PB & J that kids will love!
- Paleo? Make this recipe Whole30 friendly by omitting the agave syrup.
- Nut Free? Sprinkle the top with your favorite granola, rolled oats, sunflower seeds or pumpkin seeds rather than pistachio to add a bit of crunch!
FAQs
Can I use a different type of yogurt in this recipe?
Yes! Choose whichever dairy-free yogurt (or Greek yogurt if you eat dairy) you prefer, and flavored yogurts work too! If you want to boost your calcium, find a fortified yogurt!
How Do I Store Frozen Yogurt Bark?
If you have any leftovers, put them back into the freezer for up to 1 month. Simply wrap in the parchment paper and put it into a freezer-safe bag.
Is Frozen Yogurt Bark Healthy?
Yes, this creamy and delicious treat is healthy The yogurt bark ingredients are nutrient-dense and low in saturated fat, cholesterol, and processed junk! If you're watching sugar, choose a low-sugar yogurt and opt for cacao nibs.
I Hope You Enjoy This Frozen Yogurt Bark Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below!
Frozen Yogurt Bark
This Frozen Yogurt Bark is a sweet treat to start your day or a tasty snack between meals! The combination of raspberry, pistachio, and chocolate is heavenly, and you may just eat it all at once!
- 2 cups Non-Dairy Yogurt (like cashew or coconut yogurt)
- 2 tbsp Agave Syrup
- 1-2 tbsp Sea Moss Gel (optional)
- 1 tsp Vanilla Extract
- 2/3 cup Raspberries (fresh or frozen) (plus more for topping)
- 2 tbsp Cacao Nibs or Dark Chocolate Chips
- 1/3 cup Pistachios (finely chopped)
- Line a rimmed baking sheet with parchment paper and set aside.
- In a large bowl, combine the yogurt, agave syrup, sea moss gel, and vanilla. Add in the raspberries and stir until combined.
- Pour the mixture onto the lined baking sheet and spread until about 1/4" thick.
- Top with pistachios, cacao nibs (or dark chocolate chips), and more raspberries.
- Transfer to the freezer and freeze for at least 4 hours or overnight, until firm.
- Remove the bark from the freezer and break it apart using a knife or your hands.
- Enjoy a few pieces for breakfast, dessert, or as a snack.
- Store any remaining yogurt bark in an airtight container in the freezer.
Tip: To get the pink color, mash a few raspberries and mix them into the yogurt until the yogurt turns pink.
