I’ve developed these nutrient-dense energy rolls as a perfect alternative to processed snacks. Combining the natural sweetness of dried fruits with protein-rich nuts and seeds, these rolls provide sustained energy throughout the day. After numerous iterations, I’ve found the perfect balance of ingredients that holds together well while delivering maximum nutrition.
Prep & Setting Time
- Prep Time: 20 minutes
- Setting Time: 2 hours
- Total Time: 2 hours 20 minutes
- Yield: 24-30 slices
Ingredients
Dry Ingredients
- 30g (¼ cup) flax seeds
- 50g (½ cup) raw sunflower seeds
- 100g (¾ cup) walnuts
- 100g (¾ cup) rolled oats
- 25g (¼ cup) sesame seeds, plus extra for coating
Dried Fruits
- 150g (1 cup) dried figs
- 150g (1 cup) prunes
- 100g (¾ cup) raisins or cranberries
Instructions
- Prepare Dried Fruits
- Soak figs in warm water for 10 minutes
- Drain thoroughly
- Pat dry with paper towels
- Remove any tough stems
- Process Seeds
- Grind flax seeds in food processor until fine
- Add sunflower seeds
- Pulse until coarsely chopped
- Transfer to large bowl
- Process Nuts
- Add walnuts to processor
- Pulse until finely chopped
- Add to seed mixture
- Mix well
- Create Fruit Paste
- Process dried fruits until sticky paste forms
- Add oats to processor
- Pulse until well combined
- Combine Mixtures
- Add fruit-oat mixture to nut-seed mixture
- Knead with clean hands until uniform
- Adjust texture if needed:
- If too sticky: Add more oats
- If too dry: Add water by teaspoons
- Shape and Set
- Divide mixture into 2-3 portions
- Roll each into 2-inch diameter log
- Coat thoroughly with sesame seeds
- Wrap in parchment paper
- Refrigerate minimum 2 hours
Expert Tips
- Use sharp knife for clean cuts
- Wipe blade between slices
- Keep ingredients cool while working
- Choose soft, fresh dried fruits
- Process nuts to preferred texture
Storage Instructions
- Refrigerator: 2 weeks in airtight container
- Freezer: Up to 3 months, wrapped well
- Thaw in refrigerator overnight
Nutrition Information (per slice)
- Calories: 125
- Total Fat: 7g
- Saturated Fat: 1g
- Omega-3 Fatty Acids: 0.8g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 3g
- Iron: 1mg
- Calcium: 35mg
- Potassium: 180mg
Health Benefits
Nutritional Powerhouses
- Flax seeds: Omega-3 fatty acids, lignans
- Walnuts: Brain-healthy fats, antioxidants
- Dried fruits: Natural fiber, minerals
- Oats: Sustained energy, beta-glucans
- Sesame seeds: Calcium, zinc
Functional Benefits
- Sustained energy release
- Blood sugar regulation
- Digestive health support
- Heart-healthy fats
- Protein for muscle maintenance
Variations
Alternative Coatings
- Shredded coconut
- Ground nuts
- Cacao powder
- Hemp seeds
- Chia seeds
Flavor Variations
- Chocolate Lover’s
- Add 2 tablespoons cacao powder
- Use dried cherries instead of raisins
- Tropical
- Add dried mango
- Use macadamia nuts
- Coat with coconut
- Spiced
- Add 1 teaspoon cinnamon
- Include ¼ teaspoon cardamom
- Pinch of ginger
These energy rolls are perfect for:
- Pre-workout fuel
- Afternoon snacks
- School lunchboxes
- Hiking trips
- Post-exercise recovery
The key to perfect energy rolls lies in achieving the right texture – not too dry to crumble, not too sticky to handle. The mixture should hold together when pressed but still maintain some texture from the nuts and seeds.
Remember to store these in a cool place, as the natural oils in nuts can become rancid if kept at room temperature for too long. These make excellent meal prep snacks and can be made in larger batches for freezing.
