Discover the perfect blend of natural sweetness and nutritious seeds in this healthy date roll recipe. This no-bake treat originates 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.
Ingredients
Makes one 12-inch roll (approximately 15 servings)
2 cups (500 g) soft Medjool dates, pitted
¾ cup (100 g) raw sunflower seeds
¾ cup (100 g) raw pumpkin seeds
2 tablespoons (15 g) unsweetened cocoa powder
¼ teaspoon sea salt
½ cup (75 g) sesame seeds, for coating
Step-by-step instructions
Prepare the dates
Remove the pits from dates if they are not already pitted
Place the dates in a food processor
Process until a smooth, sticky paste forms (approximately 1-2 minutes)
Combine the seeds
In a large bowl, combine the sunflower and pumpkin seeds
Add the cocoa powder and salt
Mix well to ensure even distribution
Combine the ingredients
Add the date paste to the seed mixture
Mix together with clean hands or a sturdy spatula thoroughly until well mixed. The mixture should be sticky but manageable
Shape the roll
Spread the sesame seeds on a clean work surface
Place the date-seed mixture on a piece of parchment paper
Shape into a log about 12 inches long
Roll the roll in the sesame seeds until completely covered
Chill and serve
Wrap the roll tightly in parchment paper
Refrigerate for at least 2 hours or overnight
Cut into 1/2 inch slices when ready to serve
Nutritional information
Per serving (1 slice)
Calories: 185
Protein: 5g
Carbs: 23g
Fiber: 4g
Healthy fats: 9g
Iron: 1.5 mg
Magnesium: 92 mg
Time:
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