Oat & Date Energy Bites (No-Bake, Sugar-Free)

These naturally sweet, no-bake bites are packed with fiber, healthy fats, and plant-based energy. Perfect for pre-workout snacks, lunchboxes, or on-the-go treats.

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Prep Time:

• Preparation: 10–15 minutes
• Chilling: 20–30 minutes (optional for firm texture)
• Total Time: 15–45 minutes

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Ingredients (Makes 12–14 bites):

• 1 cup rolled oats (gluten-free if needed)
• 1 cup pitted Medjool dates (about 10–12 dates)
• 2 tablespoons natural peanut butter or almond butter
• 1 tablespoon chia seeds or ground flaxseed (optional, for fiber & Omega-3)
• ½ teaspoon cinnamon
• 1 teaspoon vanilla extract
• A pinch of sea salt
• (Optional additions):
  – 2 tablespoons unsweetened cocoa powder for chocolate flavor
  – 2 tablespoons shredded coconut
  – 1 tablespoon mini dark chocolate chips (sugar-free)

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Utensils/Tools:

• Food processor or high-speed blender
• Measuring cups and spoons
• Spatula
• Bowl for mixing and shaping
• Airtight container (for storage)

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Instructions:

1. Soften the dates (if needed):
   If the dates are dry or firm, soak them in warm water for 5–10 minutes, then drain well.
2. Blend the base:
   In a food processor, blend dates until they form a sticky paste.
   Add oats, nut butter, vanilla, cinnamon, and salt. Blend again until the mixture starts to come together.
3. Adjust texture:
   If the mix is too dry, add 1–2 teaspoons of water. If too wet, add a bit more oats.
   Stir in any optional add-ins by hand if desired.
4. Form the balls:
   Using clean hands, roll the dough into small balls (about 1 inch in diameter). You should get 12–14 bites.
5. Chill (optional):
   Place in the fridge for 20–30 minutes to firm up. Store in an airtight container in the fridge for up to 7 days.

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Nutritional Value (per bite, approx.):

• Calories: 90 kcal
• Carbs: 12 g
• Natural sugars: 7–8 g (from dates)
• Fiber: 2 g
• Protein: 2 g
• Fat: 4 g

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Health Benefits:

• No refined sugar: Dates provide natural sweetness and fiber.
• Whole grain oats: Great source of sustained energy and beta-glucan fiber.
• Healthy fats: Nut butters provide protein and satiety.
• Quick energy: Ideal for athletes, kids, or busy lifestyles.
• Vegan and gluten-free option: Just use certified gluten-free oats.

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Tips & Variations:

• Roll in coconut flakes or crushed nuts for extra texture.
• Make a double batch and freeze half for future snacks.
• Add a touch of espresso powder for an energizing twist.