These energy balls are a powerhouse of nutrients, thoughtfully crafted to provide an energy boost while supporting overall health and well-being. Whether you’re looking for a nutritious snack, a post-workout bite, or a healthy on-the-go option, these energy balls are sure to become a favorite. They combine a variety of superfoods, each chosen for their unique nutritional benefits, especially when it comes to supporting healthy iron levels—an essential component of energy production and mood regulation.

One of the standout features of these energy balls is their rich blend of iron-boosting ingredients. Iron is a critical mineral that helps transport oxygen throughout the body, and when combined with a nutrient-dense diet, it can enhance energy, cognitive function, and even improve mood. Each ingredient in this recipe plays a vital role in helping to elevate iron levels naturally, making it a delicious and functional snack for anyone, especially those seeking to combat fatigue or anemia.

Let’s take a closer look at the nutritional benefits of each key ingredient:

• Walnuts: Not only are walnuts rich in healthy fats, but they also contain a modest amount of iron and are packed with antioxidants, omega-3 fatty acids, and plant-based protein. Omega-3s help reduce inflammation, which can support heart health and brain function, while also promoting better mood and mental clarity.

• Pumpkin Seeds: A true nutritional powerhouse, pumpkin seeds are an excellent source of iron, magnesium, zinc, and protein. They help boost energy and improve mood by supporting proper nerve function and providing sustained energy release throughout the day.

• Dried Apricots: Known for their iron content, dried apricots are also rich in vitamin C, which is crucial for enhancing iron absorption. This makes them a perfect addition to the recipe, ensuring that your body can fully absorb the iron provided by the other ingredients.

• Raisins: Like apricots, raisins are rich in iron and also offer natural sweetness, making them an ideal base for energy balls. They contain fiber and various vitamins, which promote digestive health and provide a quick boost of energy.

• Goji Berries (or Cranberries): Goji berries are rich in iron, antioxidants, and vitamin C, supporting both immune health and the absorption of iron. They also offer anti-inflammatory benefits, making them a great choice for maintaining overall wellness.

• Shredded Coconut: While coconut is primarily known for its healthy fats, which provide long-lasting energy, it also contains small amounts of essential minerals, including iron. Coconut helps bind the energy balls together while contributing to a satisfying texture.

• Cardamom Powder (optional): Cardamom is a warming spice that adds a touch of aromatic flavor and has been traditionally used in Ayurvedic medicine to support digestion and enhance energy levels. Though optional, it can complement the other ingredients well.

With these carefully selected ingredients, these energy balls offer not just a boost in iron levels, but also a wealth of other nutrients that support sustained energy, healthy digestion, and overall well-being. Whether you’re battling fatigue, looking for a quick energy pick-me-up, or simply wanting to add more nutrient-dense snacks to your routine, these energy balls are a delicious solution.

Ingredients

• 1⅓ cups (120 g) walnuts
• ½ cup (60 g) pumpkin seeds
• ½ cup (100 g) dried apricots
• ⅓ cup (50 g) raisins
• ¼ cup (30 g) goji berries (or dried cranberries)
• ½ cup (50 g) shredded coconut
• 1/8 tsp kosher salt
• 1/8 tsp cardamom powder (or your spice of choice; optional)
• ¼ cup finely shredded coconut (for rolling)

Directions

1. Place the walnuts and pumpkin seeds on a baking tray. Roast for 5 minutes at 350°F (175°C) to eliminate excess moisture and enhance their flavor. Set the nuts and seeds aside to cool completely.
2. Soak dried apricots, raisins, and goji berries in water for 1 hour, then drain well to eliminate any excess water.
3. Blend the soaked dried fruits into a smooth paste.
4. Add cooled walnuts, pumpkin seeds, and shredded coconut to the blender. Blend until combined.
5. Optionally, add kosher salt and cardamom or your spice of choice, and blend until the mixture sticks together.
6. Refrigerate the mixture for 30 minutes.
7. Shape into balls and roll in shredded coconut. Enjoy!

Prep Time and Baking Information

• 27 Balls
• 20 minutes prep
• 5 minutes roasting

Nutritional Information (per ball)

• Energy: 72 calories
• Protein: 1.45 g
• Fat: 5.28 g
• Carbohydrates: 6.19 g
• Fiber: 1.2 g

Storage

• Store these energy balls in an airtight container in the fridge for up to one week.
• They can also be frozen for up to 3 months.

There’s something incredibly comforting about the combination of apples and oats. It’s the kind of pairing that evokes memories of cozy mornings and home-baked goodness. These apple oat bars capture that essence perfectly, offering a delightful blend of natural sweetness and hearty flavors in a form that’s easy to enjoy on the go. The soft, chewy texture of these bars, along with the subtle warmth of spices like cinnamon and ginger, makes them an instant favorite for breakfast, a snack, or even a light dessert.

What makes these bars truly special is their star ingredient: oats.

Oats are a nutritional powerhouse, renowned for their numerous health benefits. They are packed with dietary fiber, particularly beta-glucan, a type of soluble fiber that has been shown to reduce cholesterol levels, thus promoting heart health. Oats also have a low glycemic index, meaning they provide a slow and steady release of energy, keeping you fuller for longer and helping to maintain stable blood sugar levels. This makes them an excellent choice not just for those looking to manage their weight, but also for anyone seeking to sustain energy levels throughout the day.

In addition to being a great source of fiber, oats are rich in essential vitamins and minerals, including manganese, phosphorus, magnesium, and iron. These nutrients play a crucial role in maintaining bone health, supporting the immune system, and promoting overall well-being. Furthermore, oats contain unique antioxidants known as avenanthramides, which have anti-inflammatory properties and can help to lower blood pressure.

Incorporating oats into your regular diet can contribute to better digestion, enhanced heart health, and improved energy levels. With these Apple Oat Bars, you get all the nutritional benefits of oats in a delicious and convenient form. Whether you enjoy them as part of a balanced breakfast, a midday snack, or a wholesome treat, these bars are a delicious way to support your health and satisfy your cravings.

So, if you’re looking for a recipe that’s not only easy to make but also packed with nutritional benefits, these Apple Oat Bars are a fantastic option. They’re simple, nutritious, and sure to become a favorite in your household.

Ingredients

• 1 large apple (130 g)
• 1 cup (90 g) rolled oats
• ½ cup (110 g) applesauce
• 2 tbsp. coconut oil
• 2 tbsp. maple syrup
• 30 g dried cranberries
• ½ tsp. baking powder
• ¼ tsp. cinnamon
• ¼ tsp. ginger powder
• ¼ tsp. pumpkin pie spice

Directions

1. Start by cleaning the large apple thoroughly and then finely grating it.
2. In a large mixing bowl, combine the grated apple with all the remaining ingredients: rolled oats, applesauce, coconut oil, maple syrup, dried cranberries, baking powder, cinnamon, ginger powder, and pumpkin pie spice.
3. Stir the mixture thoroughly until all the ingredients are well combined and evenly distributed.
4. Prepare your mini cake or mini loaf pans by brushing each cup with a little bit of oil. Line them with parchment paper to make removal after baking easier.
5. Spoon equal amounts of the mixture into each prepared cup. Use the back of a tablespoon to press the mixture gently, ensuring it spreads evenly and the surface is smooth.
6. Preheat your oven to 350°F (175°C).
7. Bake for 30 to 35 minutes, or until the bars are firm and lightly browned on top.
8. Once baked, carefully transfer the bars onto a cooling rack to cool completely.

Prep Time: 15 minutes
Baking Time: 30 minutes
Servings: 6 Bars

Nutritional Information (Per Bar)

• Energy: 142 calories
• Protein: 2.35 g
• Fat: 5.57 g
• Carbohydrates: 22.45 g
• Fiber: 2.2 g

Storage Recommendations

• Store the bars in an airtight container at room temperature for up to 3 days.
• For longer storage, refrigerate for up to a week or freeze for up to 3 months.
• These bars are perfect for breakfast on the go or as a midday snack.

The summer sun is still blazing, and there’s nothing like a homemade treat to cool down. This Banana & Peanut Butter Ice Cream is a delightful and guilt-free indulgence that you’ll want to make over and over again. What’s amazing about this recipe is that it uses just two base ingredients: ripe bananas and smooth peanut butter. These simple, wholesome ingredients come together to create a naturally sweet and creamy dessert that’s hard to resist.

Bananas, the star of this recipe, aren’t just about their sweet flavor, they’re a powerhouse of nutrition. Rich in potassium, bananas help maintain healthy blood pressure and support heart health. They’re also a good source of dietary fiber, which is essential for digestive health. Including bananas in your diet regularly can provide sustained energy due to their natural sugars, and they are a great source of antioxidants, which can help combat oxidative stress. Combined with peanut butter, which is high in protein and healthy fats, this ice cream isn’t just delicious, it’s a smart choice for a balanced diet. Incorporating these ingredients into your meals can contribute to overall well-being, making this ice cream a perfect treat that nourishes as much as it satisfies.

This recipe is also vegan and gluten-free, making it suitable for a variety of dietary preferences. The addition of dark chocolate chunks takes this dessert to the next level, offering a rich contrast to the smoothness of the banana-peanut butter blend.

Ingredients

• 500 g frozen ripe bananas
• 100 g smooth peanut butter (made with just one ingredient)
• 50 g dark chocolate (chopped into small pieces)

Directions

1. Chop the dark chocolate into small pieces and set aside.
2. Place the frozen ripe bananas and smooth peanut butter into a food processor.
3. Blend until the mixture is smooth and creamy.
4. Transfer the banana and peanut butter mixture into a freezer-safe container.
5. Gently fold in the chopped dark chocolate using a spatula to distribute it evenly.
6. Cover and freeze for at least 1 hour, or until the ice cream reaches a smooth, scoopable consistency.
7. Once chilled, scoop and serve.

Prep Time

• 10 minutes prep
• 1 hour freezing

Servings

• 5 servings

Nutritional Information (Per Serving)

• Energy: 266 calories
• Protein: 6.74 g
• Fat: 14.53 g
• Carbohydrates: 31.68 g
• Fiber: 5.4 g

Storage

• Store in the freezer.
• Let it sit at room temperature for about 15 minutes before scooping if it has been frozen for a longer period to return to its original creamy texture.

Particular Recommendations

• This recipe is naturally vegan and gluten-free.
• It’s best enjoyed fresh, but it can be stored in the freezer for up to one week. Remember to allow it to soften slightly before serving to get that perfect creamy texture.
• Feel free to experiment by adding other mix-ins like nuts or dried fruits for added texture and flavor.