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
- 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)
- Mix the Seeds
- In a large bowl, combine sunflower and pumpkin seeds
- Add cocoa powder and salt
- Mix well to ensure even distribution
- 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
- 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
- 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.