These Oat and Banana Energy Balls, also known as Banana Oat Power Bites, are the perfect snack for a quick energy boost. Packed with the goodness of bananas, oats, and walnuts, these bites are not only delicious but also incredibly nutritious. Ideal for busy mornings, post-workout snacks, or healthy treats for kids, this recipe is simple to make and can be easily customized to fit your taste.
Ingredients:
- Walnuts: 80 grams (approximately 3/4 cup)
- Ripe Banana: 1 large, mashed
- Vanilla Sugar: 10 grams (about 2 teaspoons)
- Rolled Oats: 90 grams (1 cup)
- Cocoa Powder: 1 tablespoon
- Sesame Seeds: 1 tablespoon
- Water: 120 milliliters (1/2 cup)
Instructions:
- Prepare Ingredients: Start by preheating your oven to 180°C (356°F). Line a baking tray with parchment paper.
- Process Oats and Walnuts: In a food processor, blend the oats and walnuts until they are finely ground.
- Mix the Ingredients: Transfer the oat and walnut mixture to a large mixing bowl. Add the vanilla sugar, sesame seeds, and mashed banana. Stir in the cocoa powder and water, mixing until the mixture is well combined and sticks together.
- Shape the Energy Balls: Using your hands, form the mixture into small, even-sized balls. Place them on the prepared baking tray.
- Bake: Bake in the preheated oven for about 30 minutes, or until the balls are firm and have turned a golden brown.
- Cool: Allow the balls to cool on the tray before serving or storing.
Serving Suggestions: Serve these energy balls as a quick breakfast option, a satisfying snack between meals, or a healthy dessert. They pair wonderfully with a cup of tea or coffee, or can be packed in a lunchbox for a midday treat.
Cooking Tips:
- Ensure the banana is well mashed for a smooth consistency.
- If the mixture is too dry, add a little more water; if too wet, add a few more oats.
- Experiment by adding different mix-ins such as chocolate chips, dried fruit, or nuts according to your preference.
Storing Recommendations: Store the energy balls in an airtight container at room temperature for up to 5 days, or refrigerate for up to 2 weeks. They can also be frozen for up to 3 months.
Nutritional Information:
- Calories: 95 kcal per ball
- Protein: 2.5 grams
- Carbohydrates: 11 grams
- Fat: 4.5 grams
- Fiber: 1.5 grams
FAQs:
- Can I use instant oats? Yes, instant oats can be used, though rolled oats provide a chewier texture.
- Can I make these without nuts? Absolutely! You can substitute the walnuts with sunflower seeds or just use more oats.
- Are these energy balls gluten-free? If you use gluten-free oats, then yes, they are gluten-free.
Recipe Summary:
- Total Calories: 1425 kcal (for all balls)
- Prep Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
- Servings: Makes about 15 balls