Healthy No-Bake Date and Seed Energy Roll

Discover the perfect blend of natural sweetness and nutritious seeds in this wholesome date roll recipe. This no-bake treat originated from Middle Eastern cuisine, where dates have been a staple food for thousands of years. Today, this modern adaptation combines traditional ingredients with superfood seeds to create an energy-packed snack that’s perfect for health-conscious individuals, athletes, and busy families alike.

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

Frequently Asked Questions

Q: Can I make this recipe nut-free?
A: Yes, this recipe is naturally nut-free when made with seeds as specified in the original recipe.

Q: How long does the date roll last?
A: When stored properly in the refrigerator, it keeps for up to 2 weeks.

Q: Can I freeze this roll?
A: Yes, it freezes well for up to 3 months. Wrap tightly in plastic wrap and aluminum foil.

Q: Is this recipe vegan?
A: Yes, it’s naturally vegan, gluten-free, and contains no added sugars.

Storage and Make-Ahead Tips

  • Store in an airtight container in the refrigerator for up to 2 weeks
  • Pre-slice before freezing for easy portion control
  • Place parchment paper between slices when freezing
  • Allow frozen slices to thaw in the refrigerator for 2-3 hours before serving
  • For best texture, remove from refrigerator 10 minutes before serving

This nutrient-dense date and seed roll is not just a healthy alternative to processed snacks, but also a delicious way to fuel your day with sustained energy. Perfect for meal prep, these rolls make an excellent addition to lunchboxes, pre-workout snacks, or afternoon energy boosters.