No-bake date and oat energy balls (nut-free option)

Many packaged snack bars for kids contain added sugar. These energy balls get their sweetness from dates, so there’s no added sugar, and they hold together without baking. They’re handy for after-school snacks and as a homemade alternative to candy, and rolling them is a good job for small hands.

Steps

1. If your dates feel dry or firm, soak them in warm water for 10 minutes, then drain well. Soft, sticky dates blend more easily.
2. Pulse the oats in the food processor a few times until they’re roughly chopped but not powdery.
3. Add the dates, seed butter, flaxseed or hemp hearts (if using) and cinnamon. Process for 1 to 2 minutes, scraping down the sides, until the mixture clumps together.
4. Pinch some of the mixture. If it holds together, it’s ready. If it’s crumbly, add water a teaspoon at a time and pulse again.
5. Pulse in the chocolate chips just until mixed, so they stay in pieces.
6. Scoop tablespoon-sized portions and roll them into balls between your palms. Damp hands stop the mixture from sticking.
7. Chill on a parchment-lined plate for at least 30 minutes to firm up.

Tips

• Medjool dates work best. They’re soft and caramel-like. Smaller, drier dates (like Deglet Noor) work too, but soak them first.
• Roll them in something. Unsweetened shredded coconut, cocoa powder or extra oats stop them sticking together in a container.
• Make them smaller for younger kids. Teaspoon-sized balls are easier to handle, and you can cut them in half.
• Storage: keep them in a sealed container in the fridge for up to a week, or freeze for up to 3 months. Thaw for a few minutes before eating.

Good to know

• Dates are a dried fruit, so these still have plenty of natural sugar. They’re a snack, not a free-for-all. Our guide on how much sugar kids need has more context.
• Nut-free: use sunflower seed butter or another seed butter, and check that your oats, seed butter and chocolate chips don’t carry a “may contain peanuts or tree nuts” warning. Labels and facilities can change, so read the package each time. The photo above shows a version made with nuts; leave them out for a nut-free batch.
• Gluten-free: Celiac Canada says most regular oats sold in North America are contaminated with wheat, rye or barley. If your family needs gluten-free, buy oats labelled gluten-free.
• Health guidance lists nuts, seeds, raisins and thick spoonfuls of nut butter among the choking risks for children under 4. These balls are dense and sticky, so for toddlers, flatten or cut them into small pieces and leave out whole seeds and nut pieces. Always supervise young children while they eat.

More snack ideas: healthy lunchbox snacks and nut-free sunflower butter chocolate cups. Browse all make-it-at-home recipes.

Sources

• Preventing choking in small children, HealthLink BC
• Oats statement, Celiac Canada
• Preventing choking in toddlers and preschoolers, AboutKidsHealth (SickKids)