Healthy No-Bake Date and Seed Energy Roll

Ingredients

For one 12-inch (30 cm) roll (approximately 15 servings)

• 2 cups (500g) soft Medjool dates, pitted
• ¾ cup (100g) raw sunflower seeds
• ¾ cup (100g) raw pumpkin seeds
• 2 tablespoons (15g) unsweetened cocoa powder
• ¼ teaspoon sea salt
• ½ cup (75g) sesame seeds, for coating

Step-by-Step Instructions

1. Prepare the Dates

• Remove pits from dates if not already pitted
• Place dates in a food processor
• Process until they form a smooth, sticky paste (about 1-2 minutes)

1. Mix the Seeds

• In a large bowl, combine sunflower and pumpkin seeds
• Add cocoa powder and salt
• Mix well to ensure even distribution

1. Combine Ingredients

• Add the date paste to the seed mixture
• Using clean hands or a sturdy spatula, mix thoroughly until well combined
• The mixture should be sticky but manageable

1. Shape the Roll

• Spread sesame seeds on a clean work surface
• Transfer the date-seed mixture onto a piece of parchment paper
• Shape into a log approximately 12 inches (30 cm) long
• Roll the log in sesame seeds until completely coated

1. Chill and Serve

• Wrap the roll tightly in parchment paper
• Refrigerate for at least 2 hours or overnight
• Slice into ½-inch (1.25 cm) rounds when ready to serve

Nutritional Information

Per serving (1 slice)

• Calories: 185
• Protein: 5g
• Carbohydrates: 23g
• Fiber: 4g
• Healthy Fats: 9g
• Iron: 1.5mg
• Magnesium: 92mg

Timing:

• Prep Time: 15 minutes
• Chilling Time: 2 hours
• Total Time: 2 hours 15 minutes

Pro Tips and Tricks

• Use room temperature dates for easier processing
• If dates are dry, soak them in warm water for 10 minutes before processing
• Lightly oil your hands when shaping the roll to prevent sticking
• Use a sharp, serrated knife for clean slices
• Chill the roll thoroughly before slicing to prevent crumbling

Variations and Substitutions

• Seed Options: Replace any seeds with chopped nuts like almonds or walnuts
• Sweetener Alternatives: Use figs or prunes for a different flavor profile
• Flavor Additions:
• Add 1 teaspoon vanilla extract
• Include 1 tablespoon orange zest
• Mix in 1 teaspoon cinnamon or cardamom
• Coating Options: Use shredded coconut or crushed nuts instead of sesame seeds