How to make Medjool Date Bliss Balls! (aka Energy Balls or Protein Balls)

A healthier, homemade snack which is packed with nutritious fruit, grains, seeds, nuts and spices. Harnessing natural ingredients to form compact energy bites, the key element being Medjool Dates from Bohemian Dates which binds, sweetens and flavors the bliss balls. Each date bliss ball requires 5 or less ingredients and is prepared in only 20 minutes using popular store-cupboard staples for a long lasting portable treat. This is the perfect recipe to make in bulk then store in the refrigerator, ready for when you’re in need of a healthy pick-me-up or a grab and go snack for your next adventure.

What are Bliss Balls?

Bliss balls, also known as protein balls or energy balls, are nutrient-dense bites which can contain a wide range of healthy ingredients. The high energy snacks are the ultimate treat to satisfy your sweet craving whilst promoting healthy living. Fillings are versatile with a standard combination of nuts, dried fruits, seeds, grains, nut butters and flavorings. This mixture is then simply blitzed until combined then rolled into bite-sized snacks. Once rolled the bliss balls can be coated in additional flavors such as desiccated coconut, chopped nuts, melted chocolate, cocoa powder or freeze-dried fruit powder.

What are the benefits of Date Bliss Balls?

All of the date energy bite recipes provided are vegan and gluten-free making this the ideal, health-conscious snack. Homemade bliss balls are naturally sweetened using whole fruits rather than processed sugars or artificial sweeteners. The primary ingredient in each bliss ball is the Medjool date which is a natural super-fruit. Known as “Mother Nature’s Candy” the Medjool date provides the bliss balls with high levels of potassium, dietary fiber, vitamins and minerals. Learn all the benefits of Medjool Dates here!

The three date energy bite recipes each have distinctive flavors and nutritional benefits:

Coconut Date Bliss Balls -

Desiccated coconut and coconut oil both provide a source of healthy fats and selenium, which enhances the immune system and thyroid function. Cashews and flaxseeds are both a rich source of plant protein and fibre.

Chocolate and Pistachio Date Bliss Balls -

Pistachios have high levels of potassium and unsaturated fat which lowers the risk of heart disease. Meanwhile oats help to bind the date bliss balls and offer a great source of minerals, vitamins, fibre and antioxidants. Cacao nibs are amongst the least processed cocoa products providing a rich source of antioxidants and nutrients along with a bitter, chocolatey taste.

Apricot and Turmeric Date Bliss Balls -

Dried fruits such as apricots and Medjool dates provide more fibre and phenol antioxidants than fresh fruit weight for weight. Ginger and turmeric are regarded as superfoods due to their health benefits as antioxidants and anti-inflammatories.

When to eat Date Bliss Balls?

Grab a date bliss ball at any time of the day for an added boost of fuel. The times that your body most needs energy is when you are active such as before or after a workout. Before the gym enjoy a date bliss ball to maximize and sustain your energy levels whilst exercising or take a date energy ball post-workout to replenish your body's nutrients.

Date Bliss Ball Recipe Tips & Tricks:

- Presoak the dates in warm water for 10 minutes before using. This extra step rehydrates the Medjool Dates to make them plump and juicy whilst also adding extra moisture to the mixture which will help in binding the bliss balls.

- Remove the pit before adding the Medjool Dates to the food processor. Roughly chop the dates beforehand to allow the food processor to easily blend the ingredients and ensure no date seeds are accidentally added which will create a coarse, gritty texture.

- Store the prepared date bliss balls in the refrigerator in an airtight container for up to 2 weeks. Alternatively freeze the bliss balls on a baking tray then transfer to a ziplock bag and store for a maximum of 3 months.

- Oats are naturally gluten-free however they are often processed in the same conditions as wheat, barley and rye. If you have coeliac disease or a gluten intolerance then substitute oats with gluten-free oats or coconut flour. 

Alright let's get started!

#1: Coconut Date Bliss Balls (vegan, nut-free, gluten-free)

Coconut Medjool Date Energy Balls & Bliss Balls Recipe

Servings: 

Makes 12 Date Bliss Balls.

If you'd like to make some for the whole week or this weekend's adventure we recommend doubling the ingredient quantities.

Time:

Preparation 20 minutes
Total 20 minutes

Equipment:

-Food Processor
-Mixing bowl
-Baking tray
-Parchment paper

Ingredients:

1 cup (175g) - Medjool Dates 

1/3 cup (45g) - Cashews

1/2 cup (50g) - Dessicated Coconut

1 tsp - Ground Flaxseed

1 tsp - Coconut Oil

Instructions:

  1. Place the Medjool Dates into a bowl and cover with warm water, allow the dates to soak for 10 minutes.
  2. Into a food processor add the cashews, ground flaxseed and half of the desiccated coconut, pulse the ingredients for 30 seconds until a fine crumb.
  3. Remove the soaked dates from the bowl and place onto a chopping board. Slice the dates in half lengthways and discard the seeds then roughly chop.
  4. Place the chopped dates into the food processor and add the coconut oil, mix on low speed for 2 minutes until it becomes a dough.
  5. Transfer the mixture into a mixing bowl and line a baking tray with parchment.
  6. Roll 20g (heaped tablespoon) of mixture in your hands to form a smooth tight ball, repeat for remaining mixture.
  7. Place the date bliss balls onto the baking tray then fill a bowl with the remaining desiccated coconut. 
  8. Roll each ball in the coconut to coat then return to the baking tray.
  9. Refrigerate the coconut date bliss balls to set then store in an airtight container. 👌🏼

#2 Chocolate and Pistachio Date Bliss Balls (vegan, gluten-free)

 Bohemian Dates Medjool Dates Chocolate Pistachio Energy Bliss Ball Recipe

 

Servings:

Makes 12 Bliss Balls! 

If you'd like to make some for the whole week or this weekend's adventure we recommend doubling the ingredient quantities.

Time:

Preparation 20 minutes
Total 20 minutes

Equipment:

Food Processor
Mixing bowl
Baking tray
Parchment paper

Ingredients: 

1 cup (175g) - Medjool Dates

1/3 cup (50g) - Pistachio Nuts

1/2 cup (50g) - Rolled Oats

1 tbsp - cocoa powder

1 tbsp - cacoa nibs

Instructions:

  1. Place the Medjool dates into a bowl and cover with warm water, allow the dates to soak for 10 minutes.
  2. Into a food processor add half the pistachios and blitz for 10 seconds until coarse, pour into a bowl and set aside.
  3. Then into the food processor add the rolled oats, cocoa powder, cacao nibs and remaining pistachio, pulse the ingredients for 30 seconds to a fine crumb.
  4. Remove the soaked dates from the bowl and place onto a chopping board. Slice the dates in half lengthwise and discard the seeds then roughly chop.
  5. Place the chopped dates into the food processor, mix on low speed for 2 minutes until it becomes a dough.
  6. Transfer the mixture into a mixing bowl and line a baking tray with parchment.
  7. Roll 20g (heaped tablespoon) of mixture in your hands to form a smooth tight ball, repeat for remaining mixture.
  8. Place each date bliss balls into the bowl of ground pistachios to coat then lay onto the baking tray.
  9. Refrigerate the chocolate and pistachio date bliss balls to set then store in an airtight container. 👌🏼

#3 Apricot and Turmeric Date Bliss Balls (vegan, gluten-free)

Medjool Date Energy Ball Recipe

Servings:

Makes 12 Bliss Balls! 

If you'd like to make some for the whole week or this weekend's adventure we recommend doubling the ingredient quantities.

Time:

Preparation 20 minutes
Total 20 minutes

Equipment:

Food Processor
Mixing bowl
Baking tray
Parchment paper

Ingredients:

1/2 cup (90g) -  Medjool Dates

1/2 cup (95g) - dried apricots

1/2 cup (50g) - desiccated coconut

1/2 cup (50g) - rolled oats

1/2 tsp - ground turmeric 

1/2 tsp - ground ginger 

Instructions:

  1. Place the Medjool dates and dried apricots into a bowl, cover with warm water and allow to soak for 10 minutes.
  2. Into a food processor add the desiccated coconut, rolled oats, ground turmeric and ground ginger, pulse the ingredients for 30 seconds until a fine crumb.
  3. Remove the soaked dates from the bowl and place onto a chopping board. Slice the dates in half lengthways and discard the seeds then roughly chop.
  4. Place the chopped dates and apricots into the food processor, mix on low speed for 2 minutes until it becomes a dough.
  5. Transfer the mixture into a mixing bowl and line a baking tray with parchment.
  6. Roll 20g (heaped tablespoon) of mixture in your hands to form a smooth tight ball, repeat for remaining mixture.
  7. Place the apricot and turmeric date bliss balls onto the baking tray and refrigerate until set then store in an airtight container. 👌🏼