Easy Vegan Energy Balls Recipe (OF, GF) - 2ShareMyJoy

Easy Vegan Energy Balls Recipe (OF, GF)

Easy vegan energy balls recipe that are high in protein and fiber, oil free, and gluten free.

Searching for an easy to prepare snack that is also gut healing, heart healthy, and gives you energy?

Today, I would like to share an easy no-bake plant based energy ball recipe that is very adjustable and healthy. You can read all nutritional details and health benefits of the energy bites below.

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Super easy and healthy vegan energy balls recipe without refined sugar. These energy bites are no bake, vegan, oil free, gluten free, with peanut butter, dates, oats, chia seeds, flax seeds, high in protein and fiber, B vitamins, vitamin K, and minerals #nobake #energyballs #energybites #vegansnack

Health benefits of the easy vegan energy balls

1 single energy ball contains 136 calories, 6.4g fat, 3.2 g fiber, and 3.7g protein. The vegan energy balls are high in omega 3 fatty acids and have a high nutritional value. Below you can see how 2 of the vegan energy balls already covers 10% of my daily value for calcium, 15% iron, 14% zinc, 27% magnesium, and much more.

Note: The daily value shown above is my personal daily need. I calculate this with the tool cronometer.com.

The daily fiber intake should be 25g, most Americans eat about 10g of fiber per day and more than 90% of Americans do not eat the recommended amount of fiber (source). This is bad news, because there is proof that fiber reduces the risk of colon cancer (source), breast cancer (source), diabetes (source), heart disease (source), obesity (source), and stroke (source). It helps control cholesterol (source) and blood sugar levels (source). Fiber also binds toxins, lead, and mercury (source), which is mostly accumulated in animal fat.

Health benefits of oatmeal

Oats are a great food to include into your diet. They are whole grain, easy to prepare, and pretty affordable. 1/2 cup of oats contains 21 mg calcium, 1.7 mg iron, 55g magnesium, 1.5 mg zinc. Therefore, oats make a great post and pre-workout food.

Studies have shown that “Daily consumption of 3 portions of whole-grain foods can significantly reduce cardiovascular disease risk in middle-aged people mainly through blood pressure-lowering mechanisms.” (source)

Health benefits of chia and flax seed

Chia and flax seed are high in omega 3 fatty acids, fiber, and protein. They make the perfect superfood, boost your energy, and heal inflammation.

While there is data that suggests food from animal sources is linked to higher blood pressure (source), flaxseed plays a pretty significant role in lowering blood pressure. There is a seven point drop of blood pressure from consuming 1 tablespoon flaxseed a day (source). That means 46% less stroke risk and 29% less heart disease risk. Flaxseed prevents cardiovascular disease in general (source).

Health benefits of nuts

Nuts are high in omega 3 fatty acids which are known to help heal the heart and gut. They are also rich in minerals and vitamins.

Which nuts are the healthiest?

In this study they compared nine tree nuts and found that walnuts might be the healthiest:

“Walnuts had the highest total phenolic and flavonoid contents (1580.5 ± 58.0 mg/100 g, 744.8 ± 93.3 mg/100 g, respectively). Walnuts also possessed the highest total antioxidant activity (458.1 ± 14.0 μmol of vitamin C equiv/g of nut). Both soluble phenolic and flavonoid contents were positively correlated with total antioxidant activity”.

Another study shows that the consumption of unsaturated fatty acids found in nuts “is associated with improved lipid profiles, a lower potency of intermediate biomarkers of atherosclerosis and lesser incidence of cardiovascular diseases” while walnuts are especially rich in these unsaturated fatty acids.

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Easy Vegan Energy Balls Recipe

Easy vegan energy balls recipe that are high in protein and fiber, oil free and gluten free.

  • 1/2 cup oats
  • 1/2 cup nuts (almond, walnut, cashews,...)
  • 1/2 cup chopped dated (or other dry fruit)
  • 2 T chia seed
  • 2 T flaxseed
  • 3 T maple syrup
  • 1-2 T peanut butter
  1. Put everything except the syrup and the peanut butter in a food processor until ground to desire.
  2. Then add the rest of the ingredients and 'massage' it into the ground mix until everything is sticky enough to form the balls.
  3. If you have a hard time forming the balls simply add more syrup or peanut butter. This recipe makes 10 balls.

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Lisa
 

Hello, my name is Lisa Goodwin and I am the author of 2sharemyjoy.com. I am a christian, wife, mother, and I have a passion for simple food and fitness. I managed to lose 9 lbs. and 6 inches (waist) in 30 days and today I am here to help you reach your health and fitness goals. [read more...]