Harvest Fruit & Nut Energy Bites
A satisfying blend of toasted walnuts, wholesome black beans, and naturally sweet dried fruits creates a fudgy, truffle-like texture in these convenient snacks. Inspired by DASH diet principles, these bite-sized treats are lightly dusted with coconut for a delightful finish, offering a nutrient-dense option for busy days or post-workout refueling.
Servings 10 (2 bites per serving)
Calories 280kcal
Ingredients
- 1 ⅓ cups raw walnut halves
- 1 ½ cups one 15-oz can no-salt-added black beans, well-rinsed and drained
- ¾ cup pitted Deglet Noor dates roughly chopped
- ⅓ cup golden raisins unsweetened
- ⅓ cup chopped dried apricots unsweetened
- ⅓ cup dried tart cherries unsweetened
- 2 tablespoons chia seeds
- 2 tablespoons ground flaxseed
- ¼ cup unsalted creamy almond butter no added oil
- ½ teaspoon ground cinnamon
- 3 tablespoons toasted unsweetened shredded coconut for light dusting
Instructions
- Toast the Walnuts: In a dry skillet set over medium heat, gently toast the walnut halves for 3–5 minutes, stirring frequently to prevent burning. Remove from heat as soon as they become fragrant and let them cool completely.
- Create the Base: In a high-power food processor, combine the rinsed black beans, chopped dates, unsalted almond butter, and ground cinnamon. Process for 60–75 seconds, scraping down the sides of the bowl halfway through, until the mixture forms a thick, smooth, cohesive paste.
- Incorporate Mix-Ins: Add the cooled walnuts, golden raisins, dried apricots, dried tart cherries, chia seeds, and ground flaxseed to the processor. Pulse in 10–12 short bursts. You want the nuts broken down and distributed, but the dough should remain chunky and textured, not pureed.
- Portion the Dough: Using a tablespoon or small cookie scoop, divide the mixture into 20 equal portions.
- Shape and Coat: Roll each portion firmly between your palms to form a smooth ball. Place the toasted coconut in a small shallow dish. Lightly roll each ball in the coconut, pressing gently to apply a thin, even dusting.
- Chill: Arrange the bites on a parchment-lined baking sheet or in a container. Refrigerate for at least 10 minutes to allow them to firm up before serving.
Notes
- Storage: Keep these bites in an airtight container in the refrigerator for up to 5 days. They can also be frozen for up to 2 months; simply thaw in the fridge before eating.
- Dough Texture: If the mixture sticks to your hands while rolling, lightly dampen your palms with water or chill the dough for 15 minutes prior to shaping. If it seems too dry, add a teaspoon of water and pulse once more.
- Nut Swap: Walnuts are used here for their heart-healthy omega-3 fatty acid profile, but pecans or cashews can be used if preferred.
- Calories: 280 kcal
- Total Fat: 16 g
- Saturated Fat: 2 g
- Polyunsaturated Fat: 9 g
- Monounsaturated Fat: 3 g
- Cholesterol: 0 mg
- Sodium: 5 mg
- Potassium: 420 mg
- Total Carbohydrate: 32 g
- Dietary Fiber: 7 g
- Total Sugars: 17 g
- Added Sugars: 0 g
- Protein: 7 g
- Calcium: 70 mg
- Magnesium: 60 mg
- Iron: 2 mg