Ingredients with Measurements:
- 1 cup dried mango, chopped
- 1 cup unsweetened shredded coconut
- 1/2 cup raw cashews
- 1/2 cup pitted dates
- 1/4 cup chia seeds
- 1/4 cup coconut oil
- 1 tsp vanilla extract
- Pinch of salt
Special equipment needed:
- Food processor
- Measuring cups and spoons
- Mixing bowl
- Baking sheet
- Parchment paper
Step-by-step instructions:
1. In a food processor, pulse the dried mango, cashews, and dates until they are finely chopped.
2. Add the shredded coconut, chia seeds, coconut oil, vanilla extract, and salt to the food processor. Pulse until everything is well combined and the mixture starts to stick together.
3. Transfer the mixture to a mixing bowl and use your hands to form small balls, about 1 inch in diameter.
4. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
5. Once the energy bites are firm, store them in an airtight container in the refrigerator for up to 2 weeks.
- Time:
Preparation time: 15 minutes
- Refrigeration time: 30 minutes
Temperature:
- Refrigerate at 40°F or below.
Serving size:
- Makes about 20 energy bites.
Nutritional information:
- Serving size: 1 energy bite
- Calories: 90
- Total fat: 6g
- Saturated fat: 4g
- Cholesterol: 0mg
- Sodium: 10mg
- Total carbohydrates: 9g
- Dietary fiber: 2g
- Sugars: 6g
- Protein: 1g
Substitutions for ingredients:
- Dried apricots or pineapple can be substituted for the dried mango.
- Almonds or walnuts can be substituted for the cashews.
- Raisins or prunes can be substituted for the dates.
- Flax seeds can be substituted for the chia seeds.
- Melted butter or ghee can be substituted for the coconut oil.
- Almond or coconut extract can be substituted for the vanilla extract.
Variations:
- Add 1/4 cup of cocoa powder for chocolate mango coconut energy bites.
- Roll the energy bites in additional shredded coconut or chopped nuts for extra texture.
- Add a pinch of cinnamon or ginger for a spicy twist.
Tips and tricks:
- If the mixture is too dry, add a tablespoon of water or orange juice to help it stick together.
- If the mixture is too wet, add a tablespoon of coconut flour or almond flour to absorb the excess moisture.
- Store the energy bites in the freezer for longer shelf life.
Storage instructions:
- Store the energy bites in an airtight container in the refrigerator for up to 2 weeks.
Reheating instructions:
- No reheating necessary.
Presentation ideas:
- Serve the energy bites on a platter with fresh fruit and nuts for a healthy snack.
- Pack the energy bites in a lunchbox or backpack for a quick and easy snack on-the-go.
Garnishes:
- Sprinkle additional shredded coconut or chopped nuts on top of the energy bites for added texture.
Pairings:
- Serve the energy bites with a glass of coconut water or a cup of herbal tea.
Suggested side dishes:
- Fresh fruit salad
- Greek yogurt with honey and berries
- Roasted sweet potato wedges
Troubleshooting advice:
- If the energy bites are too dry, add a tablespoon of water or orange juice to help them stick together.
- If the energy bites are too wet, add a tablespoon of coconut flour or almond flour to absorb the excess moisture.
Food safety advice:
- Wash your hands and all equipment thoroughly before preparing the recipe.
- Store the energy bites in an airtight container in the refrigerator to prevent spoilage.
Food history:
- Energy bites are a popular snack among athletes and health enthusiasts for their high nutrient content and portability.
Flavor profiles:
- Sweet, tropical, nutty, and chewy.
Serving suggestions:
- Serve the energy bites as a snack or dessert.
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