The fitness craze has made energy-boosting commercial supplements and protein shakes a trend. Nonetheless, after knowing about the homemade Protein Energy Balls, you would surely think twice before buying artificial energy supplements. These energy balls are nothing but our endearing traditional laddus made with a heavy and rich assortment of protein-rich dry fruits, peanuts, and seeds.
The roasted nuts and seeds give the needed rustic and delicious taste, while jaggery syrup ensures a thorough healthy package. Besides the fact that they can be made through extremely simple steps makes them an irresistible healthy food cum sweet option. You couldn’t have asked for more in a laddoo.
Our country has a rich culinary treasure, where many rich, beneficial and healthy ingredients are packed together in one ball known as Laddu. Since time immemorial various kinds of energy-rich laddoos have been made. Some of these include gondh laddoo made using edible gum, dry fruits and jaggery; mawa laddoo made using khoya and various dry fruits; til ke laddoo made with sesame seeds and jaggery; and ragi laddoo made with ragi, peanuts, almonds, and coconut.
Jaggery can be used in the home made energy balls | Picture credit : Pexels
Talking specifically of Protein Energy Balls, the health benefits of most of the ingredients including dry fruits, coconut and jaggery are well known and established. So, it would be interesting to know of a lesser-known ingredient, the white sesame seeds. These are a good source of fibre which is needed to support digestive health. About 30 gms or 3 tbsps of unhulled sesame seeds is said to provide 3½ gms of fibre and 5 grams of protein. Furthermore, to gain high protein availability, hulled and roasted sesame seeds should be consumed as these processes reduce oxalates and phytates, which obstruct the digestion and absorption of proteins.
Here’s the recipe for Protein Energy Balls.
Preparation time: 40 minutes
Cooking time: 15-20 minutes
Servings: 12-15
Ingredients:
- 1 cup peanuts
- ½ cup sesame seeds
- ¼ cup almonds
- ¼ cup pumpkin seeds
- ¼ cup melon seeds
- ⅛ cup walnuts
- ¼ cup raisins
- ⅛ cup chopped dates
- 1 cup jaggery
- ½ cup water
- ½ cup cardamom powder
Method:
- In a pan, dry roast the peanuts on medium flame until brown spots appear and the skin starts peeling off.
- Grind the peanuts on pulse mode to a coarse powder and transfer to a mixing bowl.
- Then, dry roast sesame seeds until the colour changes slightly, let them cool and grind into coarse powder and transfer into the mixing bowl.
- Dry roast almonds, walnuts, pumpkin, and melon seeds until crisp and grind them into a coarse powder and transfer into the mixing bowl.
- To this add raisins and chopped dates.
- Lastly, dry roast coconut for a few minutes and transfer this also to the mixing bowl.
- Then, prepare the jaggery syrup by heating the jaggery with water on medium flame.
- Cook until the jaggery dissolves completely. Let it boil until it becomes sticky and gains a one-string consistency.
- Turn off the flame. Transfer this syrup little by little into the mixing bowl and as required.
- Mix all the ingredients with a spoon, after pouring the syrup.
- Add ghee to this mixture, and mix again to incorporate ghee into it.
- Now take small portions of this mixture in hand and shape them like laddoos.
