Health & Wellness

Whip Up Your Own Energy Balls

Looking for an easy snack that’s both tasty and good for you? No-bake energy balls may hit the spot

 

By Katrina Caruso

 

Energy balls are great for when you need a high-protein snack on the go. The nice thing about this nutritious treat is that once you have the main ingredients down, you can essentially make an unlimited number of variations with this one recipe.

The main ingredients for energy balls:

Oats. Rolled oats are best because they’re high in fiber and gluten free, but you can also use quick oats.

Nut butter. Peanut or almond butter are the obvious candidates, but if you prefer macadamia nut butter or another kind of nut butter, give it a try! For nut allergies, sunflower seed butter can be substituted.

Liquid sweetener. Honey, agave, and maple syrup are ideal because their liquid substance will help bind the ingredients.

Seeds. These are optional, but adding some flax, hemp, pumpkin, or chia seeds (or some combination of these) will make these balls even more satiating. If you skip the seeds, add more oats to your recipe.

Mix-ins. This is where you can get creative: add some dark chocolate, dried fruit (such as coconut flakes or dried cranberries), spices, cocoa powder, or chopped nuts.

Flavour. In most cases, you’ll want to add some vanilla extract and kosher salt for an added kick of flavor.

No-Bake Energy Balls
Preparation: 10 minutes
Ready in: 40 minutes
Makes about 20 balls
Ingredients
1          cup (250 mL) oats

½         cup (125 mL) nut butter

⅓         cup (75 mL) liquid sweetener

2          tbsp (25 mL) seeds (or more oats)

½         cup (125 mL) mix-ins

1          tsp (5 mL) vanilla extract

½         tsp (2 mL) kosher salt

Directions
1. Combine ingredients in a bowl. The ideal consistency is a bit sticky so that everything holds together on its own. If the mixture is too wet, add more oats—or more nut butter, if it’s too dry.

2. Cover and chill in fridge for 30 minutes.

3. Remove from fridge.

4. Roll into 1-inch (2.5-cm) balls.

5. Store leftovers in the fridge for up to two weeks, or freeze (they’ll be good for three months).

Tip: You can also make bars by pressing the the mixture into a parchment paper-lined baking sheet; once set, cut into bars of preferred size.

Photo: iStock/Mizina.