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Energy Balls aux dattes et beurre de cacahuètes

Energy balls sur une planche, avec du chocolat

Vous recherchez une collation saine et énergétique pour vous accompagner tout au long de la journée ? J’ai ce qu’il vous faut ! Ses energy balls aux dattes et au beurre de cacahuètes sont parfaites pour combler vos petits creux tout en rechargeant vos batteries. 

Ces petites bouchées ultra saines et gourmandes sont une excellente alternative aux barres de céréales parfois très sucrées ou aux biscuits industriels. Elles sont rapides à préparer, pratiques et regorgent de nutriment essentiels. Alors, préparez-vous à faire le plein d’énergie !

3 raisons de les aimer

  1. Pour leurs bienfaits : Leur popularité réside dans leur incroyable combinaison de saveurs et de bienfaits nutritionnels. En plus d’être délicieusement sucrées grâce aux dattes, elles sont aussi crémeuses grâce au beurre de cacahuètes. Ce mariage entre le sucré et le salé, le moelleux et le croquant, en fait une collation irrésistible. De plus, l’avoine et les dattes apportent de bonnes fibres, tandis que le beurre de cacahuètes et les noix sont une excellente source d’acides gras essentiels, de protéines végétales et de divers micro nutriments.
  2. Pour leur polyvalence : Vous pouvez personnaliser la recette selon vos goûts en ajoutant des ingrédients supplémentaires tels que des pépites de chocolat, des graines de chia, des noisettes, de la noix de coco râpée ou même des épices comme la cannelle. Cela vous permet de créer des variations infinies pour satisfaire vos envies du moment.
  3. Pour leur praticité : Enfin, les energy balls sont faciles à emporter partout avec vous. Que ce soit au travail, avant ou après une séance de sport ou pour un goûter healthy à glisser dans le sac des enfants, ces petites bouchées sont toujours prêtes à combler vos petits creux.
4 ingrédients seulement : de l'avoine, des noix, des dattes et du beurre de cacahuètes

5 astuces pour bien réussir vos Energy Balls aux dattes et beurre de cacahuètes

  1. Utiliser des ingrédients de qualité : Choisissez des dattes de Medjool fraîches et moelleuses. Et optez pour un beurre de cacahuètes naturel, sans ajout de sucre ni d’huile de palme. Assurez-vous qu’il soit bien mélangé et assez liquide avant de l’incorporer à la recette.
  2. Tremper les dattes : Afin de les ramollir et de faciliter le processus de mixage, trempez vos dattes dans de l’eau chaude pendant quelques minutes avant de les égoutter et les mixer. 
  3. Bien combiner tous les ingrédients : Assurez-vous que tous les ingrédients sont bien mélangés et que la pâte est uniforme avant de former les energy balls. Cela garantira une répartition égale des saveurs et des textures. Si la mixture est trop humide, ajoutez des flocons d’avoine. Si c’est trop sec, ajoutez du beurre de cacahuètes.
  4. Laisser reposer la pâte au réfrigérateur : Avant de former les energy balls, laissez reposer la pâte au réfrigérateur pendant environ 30 minutes. Cela la rendra plus facile à manipuler.
  5. Varier les plaisirs : Avec ou sans chocolat, avec du cacao en poudre, des noisettes, de la poudre protéinée, du beurre d’amandes, tentez de nouvelles variations en fonction de vos envies.
préparation des energy balls au mixeur
recette des energy balls au

Comment conserver vos energy balls ?

Pour préserver la fraîcheur et la saveur de vos energy balls aux dattes et au beurre de cacahuètes, vous pouvez les conserver quelques jours dans un récipient hermétique au réfrigérateur. Cela permettra de maintenir leur texture et d’éviter qu’elles ne ramollissent ou ne se dessèchent. 

Si vous avez préparé une grande quantité d’energy balls, ou si vous souhaitez les conserver plus longtemps, vous pouvez aussi les congeler. Disposez-les sur une plaque tapissée de papier sulfurisé et placez-les au congélateur pendant environ une heure. Une fois congelées, transférez-les dans un sac de congélation hermétique. Elles se conservent ainsi pendant plusieurs mois. Avant de les déguster, laissez-les décongeler au réfrigérateur pendant quelques heures ou à température ambiante pendant environ 30 minutes.

Comment faire des energy balls sans mixeur ou sans dattes ?

Vous n’avez pas de mixeur sous la main ou vous préférez une option sans dattes ? Pas de souci ! Pour préparer une recette de base toute simple des energy balls, sans utiliser de mixeur, le principe reste le même : mélanger les ingrédients secs et humides dans un bol à l’aide d’une cuillère ou, de préférence, avec vos mains. 

Les ingrédients secs tels que les flocons d’avoine, les noix hachées ou les graines sont combinés avec des ingrédients humides comme le beurre de cacahuète, le miel ou le sirop d’érable. 

En pétrissant le mélange à la main, les ingrédients se lient progressivement pour former une pâte collante. Une fois que la texture est homogène, vous pouvez former des boules compactes. Cette méthode simple et pratique permet de réaliser rapidement des energy balls sans avoir besoin d’équipement supplémentaire.

Donnez-moi de vos nouvelles sur @healthylemonlife si vous essayez cette recette ! C’est un plaisir de voir vos créations et de savoir que mes recettes vous plaisent. Vous pouvez aussi laisser un commentaire et noter cette recette. Et maintenant : régalez-vous !

Energy balls aux dattes et au chocolat dans un bol

Energy Balls aux dattes et beurre de cacahuètes

Une recette d'energy balls aux dattes et au beurre de cacahuète pour profiter d'un snack énergétique, healthy et gourmand. Au goûter ou avant un entrainement de sport, elles sont parfaites à emporter, vegan, sans gluten et avec des ingrédients naturels.
3.26 from 158 votes
Imprimer la recette Pin Recipe
Temps de préparation 10 minutes
au frigo 30 minutes
Temps total 40 minutes
Type de plat Goûter
Portions 8 boules

Equipment

  • 1 mixeur

Ingrédients
  

  • 50 g de noix (noix, amandes, noisettes, etc.)
  • 50 g de flocons d’avoine
  • 4 dattes de Medjools
  • 2 c. à s. de beurre de cacahuètes
  • 1 c. à c. d'extrait de vanille (facultatif)
  • 15 g de chocolat noir (facultatif)

Instructions
 

  • Dénoyautez les dattes et les faire tremper au moins 5 min dans de l’eau chaude.
  • Dans un mixeur ou un robot culinaire, mixez dans un premier temps légèrement les noix et les flocons d'avoine.
  • Ajoutez les dattes égouttées, le beurre de cacahuète et la vanille. Puis mixez à nouveau jusqu'à obtenir une pâte homogène et collante.
  • Prélevez des petites portions de pâte et roulez-les entre vos mains pour former des boules de la taille d'une bouchée.
  • Vous pouvez les laisser tel quel ou les rouler dans du chocolat préalablement fondu.
  • Placez les energy balls ainsi formées sur une assiette ou une plaque recouverte de papier sulfurisé, puis mettez-les au réfrigérateur pendant environ 30 minutes pour les raffermir avant de les déguster.

Notes

Si votre mélange est trop collant, n'hésitez pas à rajouter un peu de flocons d'avoine. À l'inverse, s'il est trop sec, rajoutez du beurre d'oléagineux ou du sirop d'érable par exemple. Un autre conseil pour former vos boules plus facilement est d'humidifier légèrement vos mains, et/ou de placer le mélange 15 minutes au réfrigérateur pour le raffermir. Une fois prêtes, conservez-les au réfrigérateur dans une boîte hermétique pour qu'elles restent fraîches.
Keyword beurre de cacahuètes, cacao, chocolat, datte de Medjool, dattes, energy balls, flocon d'avoine, snacks healthy

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