We all want an infusion of vitality at some level through the day, whether or not it’s midmorning, that dreaded afternoon droop or after a punishing exercise. Coffee is one resolution; a fistful of M&M’s is one other. (Though we don’t suggest that possibility!) For one thing extra nutritious that has a little endurance, seize to your balls.
Energy balls are all the fad among the many fit-minded crew. Their easy, whole-food elements ship clutch dietary worth and, what’s extra, they’re a cinch to make. Just whirl collectively a number of elements in your meals processor, roll ’em up and lady — you bought balls!
Sidestep energy-ball pitfalls with this foolproof system for achievement.
Process Makes Perfect. Your blender is nice for smoothies, however balls? Not a lot. For this job, a meals processor is ideally suited. It simply mashes and combines dried fruit and nuts in recipes the place there is no such thing as a liquid concerned.
In a Bind. Dried fruit is a major ball ingredient as a result of it provides pure sweetness to the recipe. And together with nut butters and liquid sweeteners corresponding to honey or agave, dried fruit additionally acts as a binder to make your balls sticky and cohesive.
Perform the Pinch Test. After processing, your ball combination ought to stick collectively simply when pinched. If it crumbles below stress, add some extra binders.
Size Matters. You don’t want large balls. A ball is a snack, not a meal, and every ought to are available at about 150 energy. Roll the really useful variety of balls per recipe as finest you may.
Protein Power. You can add protein powder to any ball recipe to make it extra muscle-minded. Just ensure so as to add just a little further dry fruit or sweetener to compensate for the dryness of the powder.
Extra Credit. Boost the dietary worth of your balls with wholesome add-ins like chia seeds, hemp hearts, cacao nibs, spices and even superfood powders corresponding to açai or matcha.
Ready to Freeze!
Energy balls can keep recent for months within the freezer. Place a bit of parchment paper on a baking sheet and unfold the balls out. Pop them within the fridge for about two hours, then switch them to an hermetic container.
Savory Snack: Club Med Balls
Makes: 14 balls
Who stated vitality bites must be candy? These balls are gluten-free, low-sugar and ideal for on-the-go snacking. Chickpeas might appear to be a wierd ingredient, however they maintain your balls moist, add further fiber and protein, and assist bind every little thing collectively. The sunflower seeds comprise vitamin E to optimize immunity, and the tahini is a stellar supply of energizing unsaturated fats.
- Replace chickpeas with navy beans.
- Use hempseeds as a substitute of sunflower seeds.
- Trade quinoa flour for brown rice flour.
- 1 (14 oz) can chickpeas, drained and rinsed
- 2 tbsp tahini
- Three tbsp brown rice flour
- ¼ cup unsalted sunflower seeds
- ¼ cup sun-dried tomatoes
- ¼ cup grated Parmesan cheese
- 2 tbsp pitted Kalamata olives
- 1 tbsp honey
- 2 tsp lemon zest
- 2 tsp recent thyme
- 1 tsp paprika
Add all elements to a meals processor container and mix till combination clumps collectively. Form into 1-inch balls.
Nutrition Facts (per serving = 2 balls): energy 156, fats 7 g, carbs 18 g, fiber four g, sugar four g, protein 6 g, sodium 211 mg
Delish Dessert: Mayan Salted Truffle Balls
Makes: 14 balls
Oh-so chocolaty and completely candy, these balls will crush any craving and not using a speck of dietary guilt. Coconut oil makes them further fudgy, whereas cayenne infuses your balls with a stunning kick. What’s extra, the nuts in these balls might put a smile on your face: Recent analysis exhibits that ladies who eat extra walnuts are much less more likely to undergo from melancholy.
- Replace dates with dried figs.
- Use hazelnuts as a substitute of walnuts.
- Swap coconut oil for melted butter.
- 1¼ cups pitted dates
- 1 cup walnuts
- Three tbsp cocoa powder
- 2 tbsp coconut oil, melted
- 1 tsp vanilla extract
- 1 tbsp maple syrup or honey
- ½ tsp cinnamon
- ¼ tsp cayenne
- 2 ozdark chocolate (about 70% cocoa), chopped
- ¼ tsp flakey salt
Place dates in a small bowl, cowl with heat water and let soak for 15 minutes. Drain and pat dry with paper towels. Add walnuts to a meals processor container and pulse into small items. Add dates, cocoa powder, coconut oil, vanilla, maple syrup or honey, cinnamon and cayenne and mix till combination sticks collectively when pressed between your fingers. Roll combination into 1-inch balls and place on a parchment-paper-lined plate. Microwave chocolate in a small bowl on excessive in 20-second intervals till melted, stirring between every interval. Drizzle chocolate over balls and sprinkle with salt. Chill within the fridge 30 minutes, or till chocolate has set.
Nutrition Facts (per serving = 2 balls): energy 275, fats 19 g, carbs 28 g, fiber 5 g, sugar 20 g, protein four g, sodium 45 mg
Quickie Breakfast: Dirty Chai Oatmeal Balls
Makes: 12 balls
Perk up your morning with this nutritious riff on a classy espresso store drink — excellent for these hurry-up days if you don’t have a second to spare. The almond butter is wealthy in cholesterol-crushing monounsaturated fats, whereas spices like cinnamon and cloves are a concentrated supply of anti-aging antioxidants. And to energy you by way of to lunch whereas delivering loads of soluble fiber, the rolled oats take heart stage.
- Replace oats with quinoa or rye flakes.
- Swap almond butter for peanut or cashew butter.
- Use brown rice syrup as a substitute of honey.
- 1 tbsp on the spot espresso powder
- 2 tbsp heat water
- 1¼ cups rolled oats
- 2 tbsp cacao nibs
- ¾ tsp floor cinnamon
- ¼ tsp cardamom
- ¼ tsp floor ginger
- ⅛ tsp floor cloves
- ⅛ tsp floor nutmeg
- ½ cup almond butter
- ⅓ cup honey
- 1 tsp vanilla
In a small bowl, dissolve espresso powder in heat water. In a separate bowl, mix oats, cacao nibs, cinnamon, cardamom, floor ginger, cloves and nutmeg. Add almond butter, honey, espresso and vanilla. Stir with a spatula till well-combined. Place bowl within the freezer for about 10 minutes (or within the fridge for 20 minutes), then type combination into 1-inch balls.
Tip: Cooling your ball batter within the fridge or freezer helps agency it up, making it simpler to deal with, and roll into excellent balls.
Nutrition Facts (per serving = 2 balls): energy 269, fats 15 g, carbs 33 g, fiber four g, sugar 15 g, protein 6 g, sodium four mg
Afternoon Energy Boost: Spud Love Balls
Makes: 16 balls
Packed with high quality carbs and wholesome fats, these balls are really an afternoon delight. Sweet potato is laced with immune-boosting vitamin A, whereas parched plums (additionally recognized by their less-than-hip title — prunes) are loaded with bone-strengthening vitamin Okay. The ginger zing additionally will get up your style buds and provides your mind a much-needed enhance.
- Trade pecans for almonds.
- Use dried dates as a substitute of plums.
- Toss in floor chia seeds as a substitute of flax.
- 1 medium candy potato, peeled and chopped
- ½ cup pitted dried plums (aka prunes)
- 1 cup pecans
- ¾ cup rolled oats
- Three tbsp floor flaxseed
- 2 tbsp honey
- 1½ tsp ginger powder
- pinch salt
- ⅓ cup dried shredded coconut
Place candy potatoes in a steamer basket and set in a pot with 1-inch of water. Bring to a boil and steam till potatoes are fork-tender, about 10 minutes. Set apart to cool. Place dried plums in a bowl, cowl with sizzling water and let soak 30 minutes. Drain and pat dry with paper towels. Add pecans and oats to a meals processor container and course of till finely chopped. Add candy potatoes, plums, flaxseed, honey, ginger powder and a pinch of salt and course of till combination clumps collectively. Using damp palms, type combination into 1-inch balls. Spread coconut on a plate. Roll balls in coconut and chill within the fridge till agency.
Tip: No steamer basket? Simply boil your candy potato cubes as a substitute.
Nutrition Facts (per serving = 2 balls): energy 209, fats 13 g, carbs 23 g, fiber four g, sugar 10 g, protein Three g, sodium 12 mg
Anytime Superfood Surge: Mean Green Power Balls
Makes: 14 balls
These rich-tasting balls pack an influence punch of vitamin and comprise loads of fiber to maintain your system operating easily. The pure cocoa and greens powder comprise a bevy of antioxidants, whereas hempseeds ship a payload of heart-healthy omega-3’s. Bonus: The dried figs are a wealthy supply of bone-boosting calcium.
- Trade almond butter for cashew or sunflower butter.
- Replace hempseeds with sunflower seeds.
- Use dried plums or dates as a substitute of figs.
- 1 cup dried figs, stems trimmed
- ¾ cup unsalted almonds
- ¼ cup almond butter
- Three tbsp hempseeds (hemp hearts)
- 2 tbsp uncooked (pure) cocoa powder
- 2 tbsp honey
- 2 tbsp greens powder of alternative, corresponding to Amazing Grass
- ⅛ tsp salt
Place figs in a bowl, cowl with sizzling water and soak 15 minutes. Drain and pat dry with paper towels. Add almonds to a meals processor container and chop into small items. Add figs and remaining elements and course of till combination sticks collectively when pinched between your fingers. Using damp palms, roll combination into 1-inch balls.
Nutrition Facts (per serving = 2 balls): energy 244, fats 15 g, carbs 25 g, fiber 5 g, sugar 16 g, protein 7 g, sodium 47 mg
Muscle-Building Pick-Me-Up: PB&J Protein Balls
Makes: 16 balls
Everyone’s favourite childhood sandwich is on a roll. This protein-packed postworkout snack can assist kick-start your muscle-building course of with the ability of peanuts, and the tart cherries comprise loads of antioxidants to curtail irritation and enhance restoration. As for vitality replenishment, the standard carbs within the dates do the job lickety-split.
- Replace dates with dried plums.
- Swap the protein powder for peanut butter powder.
- Use dried strawberries as a substitute of cherries.
- 1 cup pitted dates
- ¾ cup unsalted roasted peanuts
- 1 cup dried tart cherries
- ⅓ cup plain or vanilla protein powder
- ⅓ cup unsalted peanut butter
- ⅛ tsp salt
Place dates in a bowl, cowl with sizzling water and let soak 30 minutes. Drain and pat dry with paper towels. Add peanuts to a meals processor container and pulverize into small items. Add remaining elements and mix till the combination sticks collectively when pressed between your fingers. Form into 1-inch balls.
Nutrition Facts (per serving = 2 balls): energy 269, fats 12 g, carbs 34 g, fiber four g, sugar 25 g, protein 9 g, sodium 44 mg