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Energy Balls


The Perfect Snack

Energy Balls

Ingredients for 12-15 balls

  • 200g dates (normal or medjool dates, pitted)
  • 100g cashews
  • 2 tbsp goji berries
  • 3 tsp cocoa powder
  • Pinch of salt
  • 1-2 tbsp agave syrup
Ingredients for the toppings
  • Goji berries
  • Cocoa powder
  • Cocoa nibs
  • Coconut flakes
  • Other ideas: chopped nuts, matcha powder, freeze-dried fruits....


Step 1: First, put the dates of your choice in a food processor or large blender along with the cashews and goji berries. Blend everything until you get a rather sticky, chunky mass.

Step 2: Now add cocoa powder and salt. Mix everything again.

Step 3: Add the agave syrup and mix everything one last time. If the mixture is too dry, you can add a teaspoon of water. But be careful: too much water makes the energy balls sticky.

Step 4: Put the mixture into a bowl and form small balls. The best way to do this is to wet your hands first.

Step 5: Once the dough is used up, you can roll the balls in your favorite toppings. We used cocoa powder, goji berries, cocoa nibs and coconut flakes. 

Step 6: Put the balls in an airtight container and store them in the refrigerator. They will keep there for about 2 weeks. 

Energy Balls
We already learned in our “pimp your porridge” blog that eating before a workout is key. From performance slumps to stomach problems to not being able to perform at your best can be the result of not eating or not eating enough. The biggest problem is probably the time, in the gap between the three big meals (breakfast, lunch, dinner). People with a regular job usually go to the gym after work, at which point lunch is already digested and most are already starving. Filling this hunger gap is often not that easy, which causes that people reach for chocolate bars, cookies, or salted chips. This leads in turn to a bad conscience and doesn't really benefit the workout as the hunger comes back faster and thus the performance does not benefit from it either. So what's the solution? What can be named the perfect snack for in between and before a tough workout? 
Fresh fruits and vegetables, nuts, valuable proteins, good carbohydrates, legumes, proper,
healthy fats and plenty of sugar-free liquids are the best ingredients
for a snack. These foods have incredible nutritional benefits, make your body ready for the upcoming workout and help the body to regenerate quickly after an intense training session. But isn't it boring to eat all the products one by one? Yep, it can get monotonous very quickly. Therefore, we have the perfect solution! Energy Balls! Besides the fact that they quickly provide the body with energy, these balls contain many nutrients. They are packed with fiber of which most people take too little. The high proportion of protein provides the body, compared to industrial sugar, with an energy boost. It avoids the danger of the afternoon low. Furthermore, you avoid the worry of eating 10 balls at once, because you quickly reach the saturation by their proteins. However, it always depends on the food and the elements that are used by making the energy balls. But as long as you integrate the already mentioned healthy and nutritious foods in the energy balls, you are best prepared for your workouts!


Dates are rich in antioxidants (flavonoids, carotenoids and phenolic acid) which have been shown to minimize the risk of chronic diseases. The fiber content is extremely high, this can be highly beneficial to people who are suffering from health issues caused due to irregular bowel movements. The regular consumption of dates has been found to be beneficial in reducing the Interleukin-6 levels and thereby helping in reducing the risk of developing brain degenerative conditions such as alzheimer. On top of that, several studies revealed the presence of a compound called beta D-glucan, which is very advantageous in promoting an anti-tumor activity within the body. Additionally, dates are rich in nutrients such as potassium that is very beneficial for your neurological health. 


Dates are relatively high in calories and energy density so that they can contribute to unprecedented weight. Besides that, individuals with kidney disease should follow caution while having dates due to high content of potassium. 


The monounsaturated and polyunsaturated fatty acids found in cashews can help decrease LDL cholesterol and triglyceride levels, which reduce the risk of cardiovascular diseases and stroke. In addition to lowering rates of LDL cholesterol, cashews may help to prevent heart disease due to their high magnesium content. They are also low in sugar and contain almost the same amount of protein as an equivalent quantity of cooked meat. Besides that, they are rich in copper, a mineral that plays an important role in eliminating free radicals and is essential for energy production, healthy brain development and a strong immune system. Oleic acid and palmitic acid are also very present, two of many dietary fibers that aid in the digestion of food. 

Similar to the walnut, cashews have a high calorie content. This property is further enhanced when the cashews are roasted or salted. On top of that, cashews contain oxalate salts, which interfere with the absorption of calcium in the body that can result in the formation of kidney stones due to the accumulated calcium. 
Cocoa Powder

Several studies have found that polyphenols, such as those in cocoa powder, may reduce the risk of neurodegenerative diseases by improving brain function and blood flow. It's packed with flavonoids which help to lower blood pressure, improve blood flow to the brain and heart and aid in preventing blood clots. Further, cocoa powder contains phenylethylamine, which acts as a natural antidepressant on the brain and may improve mood. In addition to that, the fiber found in cocoa powder promotes healthy digestion and can reduce the risk and symptoms of irritable bowel syndrome and other digestive problems. In the same positive way, cocoa powder is high in potassium that has been shown to decrease risk of heart disease by reducing inflammation in the body and stress on cells. 


Cocoa powder may lead to sleep disorders as it contains caffeine, which also increases the excretion of calcium through urine. Added to that, it can affect blood sugar balances so that the consumption should be stopped at least two weeks before a surgical procedure. 

Goji Berries
Goji berries are especially rich in vitamins A and C, which strengthen the immune system and protect the body from diseases. They are a great source of plant-based protein and contain 18 amino acids. The antioxidants, such as betaine, carotene, zeaxanthin and ascorbic acid, contained in goji berries, prevent free radical damage and reduce oxidative stress. In addition to antioxidants, goji berries are also rich in phytochemicals, which is why they are used in traditional Chinese medicine to fight cancer. The polysaccharides contained in goji berries play an important role in lowering blood pressure and bad cholesterol levels while improving good cholesterol levels.