Craving something sweet but want a healthy, gluten-free snack? These easy homemade cashew cacao energy balls are the perfect choice! With just a few simple ingredients, you can make a nutritious, vegan-friendly treat in no time.
Why Try Cashew Cacao Energy Balls?
Energy balls are ideal pre-workout or mid-day pick-me-ups. The combination of nuts, dates, and cacao provides lasting energy from protein, fiber, and natural sugars. Unlike store-bought energy bars loaded with artificial ingredients, these bite-sized snacks are:
- Gluten-free and vegan
- Rich in antioxidants
- Made from whole food ingredients
- Customizable to your taste
- Portable for on-the-go snacking
The star ingredients - cashews and cacao - offer amazing health benefits. Let's take a closer look.
The Nutritional Power of Cashews
Cashews originate from Brazil but are popular worldwide for their great flavor and nutrition. Just a 1⁄4 cup serving of cashews contains:
- 5 grams of protein
- 2 grams of fiber
- Good amounts of iron, zinc, selenium, copper, and phosphorus (1)
Unlike most nuts, cashews are lower in fat, with 82% of their fat being unsaturated fatty acids. These healthy fats support heart health and help regulate cholesterol levels.
Additionally, cashews are a surprisingly good source of antioxidants like carotenoids and phenolic compounds. Research indicates that regularly eating nuts like cashews can lower inflammatory markers and oxidative stress in the body (2).
The Many Benefits of Raw Cacao Powder
Raw cacao powder is made by cold-pressing unroasted cacao beans. This preserves the “living” enzymes and antioxidants found in raw cacao.
Raw cacao is one of the highest plant-based sources of magnesium, containing about 130 mg per ounce. Magnesium plays a role in over 300 critical bodily functions, including muscle and nerve function, blood glucose control, and blood pressure regulation (3).
The flavonoids in cacao provide incredible antioxidant and anti-inflammatory effects. Studies demonstrate that the epicatechin in cacao boosts nitric oxide levels, leading to improved blood circulation (4).
Some research also indicates raw cacao can positively impact mood by increasing serotonin and other “feel good” neurotransmitters in the brain (5).
Choosing the Best Ingredients
When baking up a batch of energy balls, quality ingredients make all the difference. Here are a few tips:
Raw or Roasted Cashews?
Raw cashews have a softer texture and blend more smoothly in the food processor. However, roasted cashews provide crunch and a deeper flavor. Either will work well in this recipe. Just avoid salted varieties for better flavor control.
Look for Raw Cacao Powder
Be sure to use raw cacao powder, not regular cocoa powder. Raw cacao contains more antioxidants and nutrients since it does not undergo high heat processing.
Choose Soft Medjool Dates
Medjool dates are larger, softer, and sweeter than other varieties. Their caramel-like flavor and sticky texture bind the ingredients together.
Soak the dates briefly in hot water to soften before blending. This improves the consistency.
Boost Nutrition with Add-Ins
Consider adding a scoop of vanilla protein powder for extra protein. Shredded coconut provides fiber and healthy fats, while chocolate chips add more chocolatey flavor. Extracts like vanilla or almond also enhance the taste.
Easy Instructions for Making Energy Balls at Home
With just a food processor and 10 minutes of prep, you can whip up a batch of energy balls in no time.
Step 1: Gather Equipment and Ingredients
You’ll need:
- Food processor with an S-blade
- Mixing bowl
- Measuring cups and spoons
- Parchment paper
Ingredients:
- 1 1⁄2 cups raw cashews
- 1⁄2 cup Medjool dates, pitted
- 1⁄4 cup raw cacao powder
- 1⁄4 cup chocolate chips (optional)
- 2 Tbsp coconut flakes (optional)
- 1 tsp vanilla extract (optional)
Step 2: Soak the Dates
Place the pitted dates in a heat-proof bowl. Cover with 1 cup of boiling water and let sit for 5 minutes to soften. Then drain the water.
Step 3: Process the Nuts
In a food processor, grind the cashews into a fine meal, about 1 minute.
Step 4: Add Remaining Ingredients
Add the drained dates, cacao powder, and any optional mix-ins to the food processor. Process everything together, scraping down the sides as needed.
Blend until a sticky, dough-like consistency forms, about 2 minutes. The dough should be moldable but not powdery.
Step 5: Shape the Energy Balls
Transfer the dough to a bowl. Using clean hands, form tablespoon-sized balls and place them on a parchment-lined baking sheet.
Aim for uniform sizing so the balls bake evenly later on. Place the balls in the fridge while you preheat the oven.
Step 6: Bake and Cool
Bake at 350°F for 10-12 minutes. The balls will look matte and feel firm when done. Cool completely before enjoying or storing.
And that's it - you've got homemade energy balls bursting with flavor and nutrition!
Storing Your Energy Bites
Properly stored, these energy balls will keep for up to:
- 1 week in the refrigerator
- 6 weeks in the freezer
For fridge storage, place cooled balls in an airtight container separated by parchment sheets.
To freeze, arrange baked balls in a single layer on a parchment-lined baking sheet. Once frozen, transfer to freezer bags or containers. Thaw at room temperature or briefly microwave.
Creative Ways to Use Energy Balls
Thanks to their portability and great taste, you can enjoy energy balls in many ways:
Pre-workout snack: Eat 1-2 balls 30 minutes before exercising for lasting energy. The protein and carbohydrates offer sustained fuel for your muscles.
Post-workout recovery: Refuel tired muscles with an energy ball paired with chocolate milk or a protein shake.
Nutritious dessert: Satisfy sweet cravings after a meal with a bite-sized energy ball instead of cake or cookies.
Mid-morning pick-me-up: When you need an energy boost, grab an energy ball for a quick snack packed with protein.
Edible gift giving: Surprise family and friends with a batch of homemade energy balls packed in pretty jars or boxes. Customize the flavors for a personal touch.
Kid-friendly snack: Get finicky little eaters to enjoy something nutritious by letting them help roll the dough into fun shapes like balls or monster eyes.
Healthy Energy Balls: Your Questions Answered
If you’re new to making energy balls, you probably have some questions. Here are answers to some frequently asked questions.
Are Energy Balls Just Glorified Candy?
While energy balls are sweet, they provide way more nutritional value than traditional candy. The combination of nuts, seeds, dried fruit, and cacao offers protein, healthy fats, fiber, vitamins, and minerals. Enjoy them in moderation as a nutritious alternative to processed sweets.
Can You Substitute Other Nuts for Cashews?
Absolutely! Almonds, pecans, walnuts, hazelnuts, and pistachios all work well in energy balls. Peanuts and pine nuts tend to be too dry. For best results, swap an equal amount of your chosen nut. Just keep in mind this affects nutrition and flavor.
Is There a Shortcut for Pitting Dates?
Unfortunately, no. While it’s tedious, pitting dates by hand ensures no stray pieces end up in the food processor. Another option is buying pre-pitted dates. Just check for any remaining pits when chopping.
How Do You Fix Crumbly Energy Balls?
Dry, crumbly dough often means the dates were not soft enough. Next time, cover the pitted dates with boiling water and soak for 10 minutes before use. Over-processing can also cause crumbling, so blend just until combined. A tablespoon of almond butter or extra syrup helps bind it together.
Can You Make Vegan Energy Balls Without Nuts?
You sure can by swapping in seeds like sunflower, pumpkin, or hemp. Nut-free options also include oats, coconut flakes, puffed quinoa, shredded zucchini or carrots, and dried fruit like raisins or cranberries. Combinations of these ingredients help mimic the texture of nuts.
What Can You Do With Leftover Energy Ball Dough?
Any extra dough keeps covered in the fridge for a few days. Enjoy it as energy bite clusters, granola, or crumbled on yogurt or oatmeal. You can also press it into a pan for energy bars. Get creative!
Ready, Set, Make Energy Balls!
If you love snacks packed with flavor and nutrition, energy balls are a perfect choice. With just six simple ingredients, you can whip up a batch of gluten-free, vegan cashew cacao energy balls in minutes.
Keep a stash in the fridge or freezer for nutritious snacking anytime. Customize each batch with your favorite add-ins like coconut, chocolate chips, or nuts.
Let us know if you try making these energy balls! We’d love to see your delicious creations.
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