No-cook bites of soft dates, toasted almonds, oats and chia, rolled in coconut. Sweet, chewy and ready in fifteen minutes.
- Energy
- 195 kcal
- Protein
- 4 g
- Carbs
- 28 g
- Fat
- 7 g
Great for: Runner, Footballer, Batter, Gym & strength, Junior (12–18)
Why it works
Two balls give about 28 g carbohydrate, close to the roughly 25 g quick top-up suggested about an hour before exercise. During long sessions, guidance suggests 30–60 g carbohydrate per hour, and these are an easy, portable way to chip in alongside fluids.
When: 45–60 minutes before training or play, or at breaks during long sessions.
Ingredients
- 200 g (about 18) Premium dates (khajoor), seeded Panjeri House
- 60 g Almonds, lightly toasted Panjeri House
- 40 g Rolled oats, toasted Panjeri House
- 10 g (1 tbsp) Chia seeds Panjeri House
- 20 g Fresh grated coconut (for rolling)
- a pinch Cardamom or cinnamon
Method
- Dry-toast almonds and oats in a pan for 3–4 minutes. Cool.
- Pulse almonds and oats in a mixer to a coarse crumb.
- Add dates, chia and cardamom and pulse until the mixture sticks together when pressed.
- Roll into 12 balls and coat lightly in grated coconut.
- Refrigerate for 30 minutes to firm up.
Coach’s tips
- Keeps 5 days in the fridge; with fresh coconut, eat within 2–3 days in hot weather.
- If the dates are dry, soak them in warm water for 10 minutes first.
- Swap almonds for peanuts for a cheaper version.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.