Magazine / Food / Healthy Eating

Healthy Snacking: Energy Balls Recipe

Teodora Cozma
On Feb 16th, 2021

Easy and nutritious recipe for 10-15 energy balls to keep you full until your next meal. Perfect for storing in the fridge and eating throughout the week.

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The second episode of the Healthy Snacking mini-series is another easy recipe for killing your sweet cravings. The quantities are enough for 10-15 energy balls that will last you throughout the week if kept in the fridge.

What Do You Need:

  • 1 cup oats

  • 3-4 spoons peanut butter

  • ½ cup ground flax seeds

  • ½ cup raisins or other dried fruits

Serving recommendations: Once you make the balls store them in the fridge and take them out just when you are ready to enjoy them. You can coat them in your favourite toppings such as ground almonds, ground walnuts, spirulina or cacao powder.

I like to make a batch of 15 energy balls and coat them with three different toppings to keep them interesting as I savour them throughout the week.

Top tip: add some almonds to the mixture for a crunchy texture.

How to Make Healthy Energy Balls?

Step 1: Get your kitchen mixer ready, add the oats, two spoons of peanut butter, flax seeds and raisins and blend until you achieve a sticky consistency but make sure your mixture is not too moist. If our mixture is still dry, add another spoon of peanut butter.

Step 2: Stop the mixer and make sure you take the blade out to avoid accidents. Once the consistency is just a little wet, start shaping small balls with your hands.

Step 3: Depending on how big you make the balls, you can obtain 10 -15 pieces. I recommend making the balls small so you eat them in one bite.

Step 4: Once shaped, place your balls on a plate and coat them with your favourite coconut or cocoa powder. Roll the balls around so they get covered in your preferred topping.

What Are the Benefits of Having the Energy Balls Snack?

The recipe for this snack is customised to keep you full and kill your sweet cravings simultaneously. The balls have no added sugar, but they are sweet because of the dried fruits such as raisins.

Peanut butter can be a healthy option if you purchase a product made with natural ingredients and no added vegetable or trans oils, sugar or taste enhancers. Choose a natural peanut butter to get the most of the health benefits. You can always make your peanut butter by blending peanuts in a food processor until you obtain a smooth consistency.

One of the main fats in peanut butter is oleic acid, which can help maintain good cholesterol, blood sugar, and blood pressure. As peanut butter is high in calories, you should consume it in moderation to avoid weight gain or problems caused by excessive fat intake. The benefits of peanut butter highlight when used as a substitute for other fats in your diet.

Oats are an essential source rich in vitamins, fibres, and antioxidants. Some of the health benefits associated with oats' consumption are weight loss, lower blood sugar levels, and reduced heart disease risk. Avenanthramides are a group of antioxidants found exclusively in oats that may help lower blood pressure levels by increasing nitric oxide production and may provide additional protection against coronary heart disease, colon cancer, and skin irritation.

How Many Calories Are in the Energy Balls?

These energy balls should be consumed in moderation, 1-2 as a snack when you need a pick me up or a treat during the day.

The calories below are an estimation and can vary based on your ingredients and quantities.

1 cup oats ≈ 307 calories

3-4 spoons peanut butter ≈ 188 calories

½ cup ground flax seeds ≈ 37 calories

½ cup raisins ≈ 247 calories

Total calories  ≈ 808  (for 10-15 energy balls)

Savour your Energy Balls with a cup of coffee or tea between your breakfast and lunch meals to avoid having a drop of energy during working days. Or have them for breakfast along with our green Zero Calories Smoothie for a balanced diet full of vitamins, fibres and healthy fats. Use the #HealthySnackig on social media and share your creations!

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