Date and Almond Bliss Balls Rolled in Coconut Flakes
Introduction
Date and almond bliss balls are a delicious and nutritious snack that is perfect for satisfying sweet cravings while maintaining a healthy lifestyle. These energy balls are made with natural ingredients such as dates, almonds, and coconut flakes, providing a great balance of fiber, healthy fats, and natural sweetness. They are easy to prepare, require no baking, and are an excellent grab-and-go snack for kids and adults alike.
History of Bliss Balls
Bliss balls, also known as energy balls or protein balls, have their roots in ancient cultures where dried fruits and nuts were combined to create portable energy-packed snacks. Middle Eastern cultures have long used dates as a natural sweetener in desserts and snacks. Over time, this simple idea evolved into modern-day energy balls, which are now widely popular among health-conscious individuals, athletes, and vegans.
Benefits of Date and Almond Bliss Balls
These bliss balls offer numerous health benefits, including:
Rich in Fiber: Dates and almonds provide a good source of dietary fiber, aiding digestion.
Natural Energy Boost: Dates contain natural sugars that provide an instant energy boost without refined sugar.
Packed with Healthy Fats: Almonds and coconut flakes offer heart-healthy monounsaturated fats.
Protein Powerhouse: Almonds and chia seeds (if added) provide plant-based protein, which helps in muscle recovery.
No Artificial Sweeteners: These bliss balls are naturally sweetened with dates, making them a healthier alternative to processed snacks.
Ingredients
Main Ingredients:
1 cup Medjool dates (pitted)
1 cup raw almonds
½ cup shredded coconut flakes (for rolling)
1 tbsp chia seeds (optional, for extra fiber)
1 tbsp cocoa powder (optional, for a chocolatey twist)
1 tsp vanilla extract
½ tsp cinnamon powder
1 tbsp coconut oil or almond butter (for binding, if needed)
1-2 tbsp water (only if necessary)
Instructions
Step 1: Prepare the Ingredients
Remove pits from the dates and soak them in warm water for 5–10 minutes if they are dry. Drain well.
Measure the almonds, coconut flakes, and other ingredients.
Step 2: Blend the Mixture
In a food processor, add the almonds and pulse until finely ground.
Add the dates, vanilla extract, cinnamon, and cocoa powder (if using). Blend until the mixture becomes sticky and well combined.
If the mixture feels dry, add coconut oil or almond butter. If still too dry, add a tablespoon of water and blend again.
Step 3: Shape the Bliss Balls
Scoop out small portions of the mixture and roll them into bite-sized balls using your hands.
Spread the shredded coconut flakes on a plate. Roll each ball in the coconut flakes until well coated.
Step 4: Chill and Serve
Place the bliss balls on a tray lined with parchment paper and refrigerate for at least 30 minutes to set.
Enjoy them straight from the fridge or at room temperature!
Formation and Texture
The bliss balls should be soft but firm enough to hold their shape. The almonds give a crunchy texture, while the dates add chewiness. The coconut flakes provide a subtle crunch and flavor enhancement.
Nutritional Information (Per Bliss Ball, Approximate Values)
Calories: 90-110 kcal
Carbohydrates: 12g
Protein: 2-3g
Fat: 5-7g
Fiber: 2g
Sugar: 8g (natural sugars from dates)
Who Loves Bliss Balls?
Fitness Enthusiasts: Great pre- or post-workout snacks for energy.
Vegans & Vegetarians: 100% plant-based and nutritious.
Busy Professionals & Students: Easy to carry and eat on the go.
Kids: A fun, healthy alternative to sugary treats.
Anyone with a Sweet Tooth: Naturally sweet and satisfying!
Conclusion
Date and almond bliss balls are an easy-to-make, no-bake, nutritious snack that provides natural energy while being incredibly delicious. Whether you enjoy them as a quick breakfast, a mid-day snack, or a dessert, these bliss balls offer the perfect blend of taste and health benefits. Try making them today and enjoy a guilt-free, wholesome treat!