Ingredients:
Rolled Oats: 80 g (about 1 cup)
Walnuts: 80 g, finely chopped (about 1/2 cup)
Raisins: 100 g (about 1/2 cup)
Dried Apricots: 100 g, finely chopped (about 2/3 cup)
Dark Chocolate (without sugar): 160 g
Banana: 1, mashed into a puree
Vegetable Oil: 1 teaspoon
Step-by-Step Instructions:
Step 1: Prepare the Ingredients
- Chop the dried fruits and nuts: Begin by finely chopping the dried apricots and walnuts. You want them to be small enough to distribute evenly throughout the bites but still offer a bit of texture.
- Mash the banana: In a small bowl, mash the banana with a fork until it becomes a smooth puree.
- Melt the dark chocolate: Break the dark chocolate into small pieces and melt it. You can do this by microwaving it in 20-30 second intervals, stirring between each interval, or using a double boiler. Once melted, stir in the teaspoon of vegetable oil for a smoother consistency.
Step 2: Combine the Dry Ingredients
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- In a large bowl, mix together the rolled oats, raisins, chopped walnuts, and dried apricots. Stir them until they’re evenly distributed throughout.
Step 3: Add the Banana and Melted Chocolate
- Pour the melted dark chocolate into the mixture, making sure it coats all the ingredients. The chocolate acts as both a binder and a flavor booster.
- Add the mashed banana to the dry mixture. The banana will help bind the ingredients together while adding a natural sweetness.
Step 4: Shape the Energy Bites
- Once all the mixture has been shaped into balls, place the tray in the fridge for at least 1-2 hours to allow the bites to firm up.
- Using clean hands or a small cookie scoop, form the mixture into bite-sized balls (about 1 inch in diameter). Place each ball onto a lined baking sheet or tray.
Step 5: Serve and Enjoy
- After chilling, the no-bake energy bites are ready to eat. Serve them as a quick snack or keep them on hand for whenever you need an energy boost.
Cooking Tips:
- Chocolate options: If you prefer a slightly sweeter bite, you can use semi-sweet or milk chocolate instead of dark chocolate. However, using dark chocolate keeps this snack healthier and lower in sugar.
- Substitute the dried fruits and nuts: Feel free to swap the raisins and apricots with other dried fruits like cranberries, dates, or figs. Almonds, pecans, or sunflower seeds can also be used in place of walnuts.
- Extra flavors: For additional flavor, try adding a teaspoon of cinnamon, a pinch of sea salt, or a dash of vanilla extract to the mixture before shaping the bites.
- Make them gluten-free: Ensure your rolled oats are gluten-free if you’re making this recipe for someone with gluten sensitivity or celiac disease.
Storage:
- Refrigerator: Store these no-bake energy bites in an airtight container in the fridge for up to 1 week. The cold temperature will help maintain their shape and firmness.
- Room temperature: These bites can stay at room temperature for a day or two, but storing them in the fridge is recommended to maintain freshness and prevent them from getting too soft.
- Freezer: For longer storage, place the energy bites in a freezer-safe container or bag. They’ll last up to 2 months. You can eat them directly from the freezer or let them thaw for a few minutes before enjoying.
Nutritional Facts (Per Serving – 1 Energy Bite):
- Calories: 110 kcal
- Protein: 2g
- Carbohydrates: 15g
- Fat: 5g
- Fiber: 2g
- Sugar: 9g
- Sodium: 20mg
- Iron: 1mg
FAQs:
- Can I make these energy bites nut-free?
- Absolutely! Simply omit the walnuts and replace them with seeds like pumpkin or sunflower seeds for a nut-free version.
- How can I make these bites more protein-packed?
- You can add a tablespoon or two of your favorite protein powder (like whey or plant-based protein) to boost the protein content.
- What can I use instead of banana?
- If you don’t have a banana or don’t like its flavor, you can use applesauce or a nut butter (like peanut butter or almond butter) to help bind the ingredients.
- Are these energy bites vegan?
- As long as the dark chocolate you use is dairy-free, this recipe is naturally vegan.
- Can I use steel-cut oats instead of rolled oats?
- It’s best to use rolled or quick oats for this recipe. Steel-cut oats are too tough for no-bake bites and won’t absorb moisture as well.
Conclusion:
These No-Bake Energy Bites with Oats, Dried Fruits, and Dark Chocolate are a nutritious, satisfying snack that can be enjoyed anytime. They’re quick to make, versatile, and packed with natural sweetness and healthy fats. Whether you’re looking for a pre-workout snack, a mid-afternoon energy boost, or a healthy dessert, these bites fit the bill perfectly. Plus, they’re customizable—swap the fruits and nuts for your favorites or play around with different flavors. Make a batch and keep them in the fridge or freezer for a ready-to-eat snack that’s both delicious and good for you!