Delicious date and almond bliss balls can be made in less than 30 minutes. Flavored with strawberry and cardamom, these no bake energy bites are a super healthy treat for breakfast, a workout snack, or to pop in lunchboxes for kids and adults alike.
Jump to RecipeWhat are bliss balls?
Bliss balls are a type of snack made by pulsing a bunch of ingredients together in the food processor till it all comes together. The mixture is then formed into balls that can be enjoyed as a ‘grab and go’ snack – perfect for a quick breakfast, as a lunchbox treat, as a pre-workout or post-workout snack. Bliss balls are also known as energy bites, energy balls, raw balls or protein balls. This is because they are made with energy boosting ingredients such as dates, nuts and coconut making them a delicious healthy treat. The recipe that I am sharing today is for date and almond bliss balls, flavored with strawberry and cardamom. This no bake treat will be ready in less than 30 minutes!
Date and almond bliss balls – the ingredient line-up:
- Medjool dates: The dates I have used in this recipe are Medjool dates. The reason I have used them is because they have a soft, chewy texture and are larger and plumper than regular dates. They are easily available in most supermarkets and health food stores in the produce section. In case not available, regular dates can be used. You may need to increase the quantity and soak them in water to softer if they are on the harder side. Make sure to drain the water before using.
- Desiccated coconut: Desiccated coconut is finely ground coconut. It is coconut flesh that has been dried out and grated. This is also usually drier than shredded coconut. It is unsweetened. If desiccated coconut isn’t available, shredded coconut can be used.
- Rolled oats: The oats used in this recipe are old-fashioned rolled oats. These are the ones that take a longer time to cook versus the quick cooking oats. In case not available, you can substitute with quick cooking oats or use a blend of half old-fashioned oats, and half quick cooking oats.
- Almonds: The base of bliss balls is seed and nuts for a healthy dose of fats. Almonds add taste, flavor and crunch to these bliss balls along with antioxidant-rich vitamin E. Instead of almonds, you can also add other nuts such as walnuts, pistachios, peanuts or hazelnuts. You can also use a mix of nuts.
- Freeze-dried strawberries: To flavor the bliss balls, I have used freeze dried / dehydrated strawberries in this recipe. Freeze dried strawberries or strawberry powder is available in health food stores or larger supermarkets. In case not available, frozen strawberries can be used but they will have more moisture so more oats will need to be added to compensate. Alternatively, you can also skip the freeze dried strawberries and just make cardamom flavored bliss balls.
- Cardamom: To get the best cardamom flavor, crush cardamom seeds into powder with a mortar and pestle and then use them in the bliss ball recipe.
- Honey: Honey is added for a touch of sweetness to the bliss ball, and to also help in bringing the mixture together. Maple syrup can be used as an alternate.
Can you freeze bliss balls?
These bliss balls are a great make-ahead recipe. Make them on the weekend and eat them for breakfast, or as snacks in the week ahead. The bliss balls can be stored in an air-tight container in the fridge for about a week or 10 days, and in the freezer for up to six months.
How to make Date and Almond Bliss Balls with Strawberry and Cardamom:
Flavored with strawberry and cardamom, these date and almond bliss balls are super easy to make. Just blitz everything in the food processor, and in a couple of minutes you will have a healthy bite sized snack that the entire family will love.
- Deseed and soak the dates: Start off with de-seeding the dates, and then soak them in lukewarm water for about 10 – 15 minutes. This step isn’t necessary if using Medjool dates or other soft date, but it does help in bringing about the bliss ball base easily. Especially if your food processor is not the best. If your dates are on the harder side, soak them for longer. Once the dates are soaked, make sure to drain and dry before processing in the food processor.
- Make the bliss ball base: Add the drained dates, coconut and rolled oats to the food processor. Chop for about 30 seconds till the mixture comes together – it will be soft and sticky, and sort of a thick batter consistency.
- Add the flavorings: To the bliss ball base, add your flavorings. For this recipe, I have used almonds, strawberries and cardamom along with honey for sweetness. Pulse till the mixture comes together and can be formed into balls. In case the mixture is too sticky, add a tablespoon of rolled oats and pulse. If it’s too dry, add a tablespoon of honey and pulse.
- Make the bliss balls: Once the date and almond bliss ball mixture is ready, roll it into tablespoon sized balls. The bliss balls can be kept in an airtight container outside for upto 3 days, in the fridge for around 7 - 10 days, and in the freezer for upto 6 months.
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Some other snack recipes that you can try are:
- Aloo Pakoras or Potato Fritters
- Potato and Chicken Croquettes
- Chicken Spread Sandwiches
- Chicken Box Patties
Date and Almond Bliss Balls with Strawberry and Cardamom
Ingredients
- 1 cup / 175 grams Medjool dates (about 12 – 14 dates) see note 1
- 1 cup / 100 grams old-fashioned rolled oats
- ¼ cup / 25 grams desiccated coconut
- 2 tablespoons honey
- ¼ cup / 35 grams almonds
- ½ cup / 10 grams freeze-dried strawberries
- 2 cardamom pods
- ⅛ teaspoon salt
Instructions
- Deseed the Medjool dates and place them in luke warm water for 15 minutes to soak. This step will make it easy to pulse the dates in the food processor. Drain and dry the dates.
- Remove the seeds from the cardamom pod, and crush them in a mortar and pestle.
- In the bowl of a food processor, place the Medjool dates, rolled oats and desiccated coconut. Chop for about 30 seconds – 1 minute till the mixture comes together. It will be a thick, batter like consistency.
- Add the almonds, honey, freeze dried strawberries and the ground cardamom seeds. Pulse 2 – 3 times till the mixture comes together. It should be possible for you to make small round balls with the mixture. In case the mixture is too sticky, add a tablespoon of rolled oats and pulse. If it’s too dry, add a tablespoon of honey and pulse.
- Remove the mixture from the food processor and form tablespoon sized balls. This can be done on a baking tray lined with parchment paper. The bliss balls can be rolled in crushed nuts and more strawberry powder as a garnish and additional crunch.
- Keep the bliss balls in an airtight container. They can be kept in an airtight container outside for upto 3 days, or stored in the fridge for 7 – 10 days. They can also be frozen.
- This recipe makes about 16 bliss balls, and nutrition is based on one bliss ball per person.
Notes
- In case Medjool dates are available, regular dates can be used. If the dates are on the harder side, they need to be softened in water before using. Just soak in luke warm water for 30 minutes - 1 hour till softened. Drain the water, and pat dry the dates then use.
Iqra says
Healthy and delicious snack.