Super Snacks; dates walnut, coconut flakes

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I usually make some sort of power ball or energy ball with dates and/or other dried fruits along with nuts/seeds, powered herbs, and honey. I never make it the same twice, but always comes out good every time 🙂  I am in the works of compiling a formula to serve as a base for any kind so you too can create your own. Be patient, it is a work in progress and I have many projects going on. I will share when complete, I promise 🙂

For now, I wanted to share this delicious super snack loaded with protein and  energy (along with other nutrients).

Each one contains approx. 96 calories. (see nutrition facts below) Don’t be scared by the calories, you will burn them with the energy they will give you minus the come down from a chocolate bar.

The ingredients are simple; dates, walnuts, and coconut flakes

What I did here was pit the dates, stuff with walnuts and dip it in the shredded coconut flakes. That’s it!

These snacks are great to enjoy in the afternoon with green or herbal tea, or put in snack packs for on the go. Just 2 or 3 of these will keep you going for hours.

 

Walnuts 

per 1 tbsp – 7 g (approx. 16 calories per tsp.)

Nutrient Value %DV
Nutrient Class: Basic Nutrition Facts
Calories (%DV based on daily intake of 2,000 kcal) 48.2 kcal 2.4%
Calories from Fat (italics if estimated) 41.4 kcal 207.1%
Kilojoules 201.6 kj
Pts (computed by CalorieLab; italics if fiber unknown) 1.5
Total Fat (DRI 65 g) 4.6 g 7.1%
Saturated Fat (DRI 20 g) 0.3 g 1.3%
Trans Fat NA
Cholesterol (DRI 300 mg) 0 mg 0%
Sodium (DRI 2,400 mg) 0.2 mg 0%
Total Carbohydrate (DRI 300 g) 0.8 g 0.3%
Dietary Fiber (DRI 25 g) 0.5 g 2.1%
Sugars (WHO recommended maximum daily intake 50 g) 0.1 g 0.2%
Net Carbs (italics if sugar alcohol content unknown) 0.2 g
Protein (DRI 50 g) 1.9 g 3.8%
Vitamin A (DRI 5000 IU) 3.1 IU 0.1%
Vitamin C (DRI 60 mg) 0.1 mg 0.2%
Calcium (DRI 1000 mg) 4.8 mg 0.5%
Iron (DRI 18 mg) 0.2 mg 1.4%

Coconut meat, dried (desiccated), not sweetened

per 1 oz – 28 g (approx. 15 calories per 1/2 tsp.)

Nutrient Value %DV
Nutrient Class: Basic Nutrition Facts
Calories (%DV based on daily intake of 2,000 kcal) 187.4 kcal 9.4%
Calories from Fat (italics if estimated) 164.9 kcal 824.7%
Kilojoules 784.1 kj
Pts (computed by CalorieLab; italics if fiber unknown) 4.5
Total Fat (DRI 65 g) 18.3 g 28.2%
Saturated Fat (DRI 20 g) 16.2 g 81.2%
Trans Fat NA
Cholesterol (DRI 300 mg) 0 mg 0%
Sodium (DRI 2,400 mg) 10.5 mg 0.4%
Total Carbohydrate (DRI 300 g) 6.7 g 2.2%
Dietary Fiber (DRI 25 g) 4.6 g 18.5%
Sugars (WHO recommended maximum daily intake 50 g) 2.1 g 4.2%
Net Carbs (italics if sugar alcohol content unknown) 2.1 g
Protein (DRI 50 g) 2 g 3.9%
Vitamin A (DRI 5000 IU) 0 IU 0%
Vitamin C (DRI 60 mg) 0.4 mg 0.7%
Calcium (DRI 1000 mg) 7.4 mg 0.7%
Iron (DRI 18 mg) 0.9 mg 5.2%
3R (Ratio of Recommended to Restricted Food Components – What’s this?) 0.3

Dates, medjool Nutrition Facts

1 date, pitted – 24 g 

Nutrient Value %DV
Nutrient Class: Basic Nutrition Facts
Calories (%DV based on daily intake of 2,000 kcal) 66.5 kcal 3.3%
Calories from Fat (italics if estimated) 0.3 kcal 1.6%
Kilojoules 278.4 kj
Pts (computed by CalorieLab; italics if fiber unknown) 1.5
Total Fat (DRI 65 g) 0 g 0.1%
Saturated Fat (DRI 20 g) NA NA
Trans Fat NA
Cholesterol (DRI 300 mg) NA NA
Sodium (DRI 2,400 mg) 0.2 mg 0%
Total Carbohydrate (DRI 300 g) 18 g 6%
Dietary Fiber (DRI 25 g) 1.6 g 6.4%
Sugars (WHO recommended maximum daily intake 50 g) 16 g 31.9%
Net Carbs (italics if sugar alcohol content unknown) 16.4 g
Protein (DRI 50 g) 0.4 g 0.9%
Vitamin A (DRI 5000 IU) 35.8 IU 0.7%
Vitamin C (DRI 60 mg) 0 mg 0%
Calcium (DRI 1000 mg) 15.4 mg 1.5%
Iron (DRI 18 mg) 0.2 mg 1.2%
3R (Ratio of Recommended to Restricted Food Components – What’s this?) NA

http://www.calorilab.com

 

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