These little energy balls are not only deliciously chocolatey but also packed with iron.

Black sesame seeds, pumpkin seeds, and cocoa are among the plant-based foods particularly rich in iron. Here, they are combined with sweet Medjool dates and the juice of half an orange. The vitamin C from the orange also helps enhance the absorption of plant-based iron.

The result is a nutrient-rich snack that’s easy to prepare ahead of time and store in the refrigerator.

Iron-Rich Energy Balls

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Ingredients

Makes 10–15 balls, depending on size

• 50 g black sesame seeds (ideally sprouted)
• 50 g pumpkin seeds (ideally sprouted)
• 5 Medjool dates
• 1 heaped tbsp raw cacao powder
• Juice of ½ orange
• ½ tsp vanilla
• 20 g blanched almonds

Preparation

1. Finely grind the sesame seeds and pumpkin seeds.
2. Place all ingredients except the almonds in a food processor fitted with an S-blade and process until a smooth, uniform mixture forms.
3. Shape the mixture into 10–15 balls, depending on your preferred size.
4. Finely grind the almonds and roll the energy balls in them until evenly coated.
5. Store in the refrigerator until ready to enjoy.

Tip

When making pumpkin seed or sesame milk, nutrient-rich pulp remains after straining. There’s no need to throw it away – it’s perfect for making these energy balls!

Simply use the leftover pulp instead of the ground pumpkin seeds or sesame seeds. Since the pulp still contains moisture, you may need a little less orange juice and possibly some ground almonds until the mixture is easy to shape.

How Much Iron Do These Energy Balls Contain?

Roughly calculated based on standard nutritional values:

If you make 10 energy balls, each ball provides approximately 1.5 mg of iron.

This means that just 2 energy balls would provide almost 20% of the daily iron requirement for an adult woman before menopause (16 mg/day). The orange juice also provides vitamin C, which helps enhance iron absorption.

*These figures are estimates. The actual iron content depends on the ingredients used. The percentages refer to the iron content of the energy balls, not the amount of iron actually absorbed by the body.

Nutrient-Rich Snacks Instead of a Candy Drawer

Instead of filling your usual candy drawer with chocolate, cookies, and other sweets, why not build up a little stock of nutrient-rich snacks? Energy balls, raw food bars, and homemade crackers are easy to prepare ahead of time, so you’ll always have something delicious on hand whenever a craving strikes.

With nuts, seeds, dried fruits, and cacao, your snacks become more than just a sweet treat. They also provide valuable minerals, healthy fats, and plant-based protein. 🌱

More Recipe Ideas:

• Three Varieties of Energy Balls
• Oat Energy Balls
• Lemon Bliss Balls
• Broccoli Balls
• Carrrot Balls

 

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