for Life's Holiday Energy Bites are rolled in coconut
before being served.
do you get when you cross a power bar with a no-bake cookie?
balls should ring a bell.
tempting little two- to three-bite-size grab-and-go snacks
are popping up at specialty coffee stores, juiceries and
scratch bakeries. Pinterest alone offers thousands of recipe
variations. But Chow Town discovered just how popular the
balls were during the Kansas City Royals’ run-up to the
World Series when we ran a blog post with a recipe from
Mitzi Dulan, the team’s nutritionist.
Kansas City Star’s Holiday Energy Bites are better for you
than a lot of flour-butter-sugar holiday sweets you might be
tempted by during the season of indulgence. For a nice
respite, try adding these sweet treats to a holiday cookie
are high in fiber and a good source of protein and iron.
These energy balls also work for a variety of special diets.
They are gluten-free, as long as you select ingredients
labeled gluten-free and processed in a gluten-free plant.
the bites are no-bake: Dates and dried apricots are pulsed
with toasted nuts and a bit of honey in a food processor and
rolled in more nuts or coconut.
tip: Toasting nuts intensifies the flavor. To toast pecans,
preheat oven to 350 degrees. Spread the pecans in a single
layer on a baking sheet. Bake 5 to 7 minutes or until
tip: These will keep several weeks in the refrigerator or
can be wrapped and placed in the freezer for up to 3 months.
If desired, add 1/4 teaspoon ground cinnamon to the mixture
when processing in the food processor.
pitted, dried dates (such as Medjool)
(6-ounce) package dried apricots, about 1 cup
pecan halves or chopped pecans, toasted
cup finely chopped nuts or shredded sweet coconut, optional
dates, apricots and pecans in the bowl of a food processor.
Process until finely chopped. Add honey and pulse to
heaping tablespoon to form the mixture into approximately 16
balls. Use your hands to roll balls and make solid.
desired, roll balls in chopped nuts or shredded coconut.
serving immediately, refrigerate. These can be enjoyed
straight from the refrigerator or allowed to stand at room
temperature 30 minutes.
ball, without optional nuts/coconut: 117 calories (38
percent from fat), 5 g total fat (trace saturated), no
cholesterol, 17 g carbohydrates, 1 g protein, 2 mg sodium, 2
g dietary fiber.
developed exclusively for The Star by Kansas City-based
professional home economists Kathryn Moore and Roxanne Wyss.