GOOD TO GO

ENERGY BALLS ARE PLEASINGLY ROUND, PACK A PUNCH AND THEY’RE EVERYWHERE. KATE TURNER, WHO LOVES INVENTING, MAKING AND EATING THEM, EXPLAINS WHY THEY ARE WORTH A TRY

Simple to make and very, very tasty, energy balls are brilliantly handy ball-shaped snacks – just the job in a lunchbox, for picnics in the woods, to fuel some digging in the garden, or as a little boost before bed! They can be sweet or savoury, any size you fancy, packed with healthy ingredients or just a few simple leftovers, but always full of natural energy.

I’ve been making energy balls for years, as a fun way of getting nutrient-dense ingredients into family meals and as a healthier alternative to pre-packaged goodies. The kids love to get involved, especially when it comes to the handson rolling, and it’s great fun trying out different combinations of ingredients.

For sweet balls, use any nut or seed you fancy, any dried fruit you have to hand, and roll them in an endless variety of toppings. Simply blitz in a food processor or blender, then get creative with extra goodies – cacao powder for energy, hemp seeds for protein or bee pollen for some colour and wow factor. There’s no added sugar as they are naturally sweet and moreishly delicious.

Savoury balls can be either baked or raw, depending on the ingredients you choose. They can be part of a bigger meal with salads, roasted veg, dips and dressings or good on their own as a simple snack. I choose to use gluten-free, vegetarian ingredients with no refined sugars, but what you choose to include is up to you. It’s great fun to experiment with flavours and textures and a very easy way to make tasty, healthy snacks for the whole family.

Spicy black bean burrito balls

Very tasty on their own as an energy-boosting snack or as part of a bigger ‘burrito’ meal

Makes 10–12 balls

1 tbsp coconut oil 1 small onion, chopped 2 garlic cloves, crushed 2 tsp red chilli, finely chopped 2 tsp cumin seeds 400g black beans, ready to eat 30g fresh coriander, roughly chopped Linseeds to coat Brown basmati rice, cherry tomatoes, guacamole, sour cream and a lime wedge to serve (optional)

1 Preheat oven to 200C/Fan 180C/400F. Line a baking tray with baking parchment.

2 Heat the oil in a frying pan over a medium heat. Add the chopped onion and cook for around 5 mins until soft. Add the garlic, chilli and cumin and continue cooking for a further 2 mins. Add the beans and cook to heat through, stirring occasionally.

3 Put the bean mixture in a food processor with the coriander and whizz until roughly combined. Season to taste, then take small handfuls and roll into balls.

4 Put the linseeds on a separate plate and roll the balls around to coat them. Put them on the lined baking tray and bake in the oven for around 15 mins.

5 Leave to cool on the tray to firm up before eating. These balls will keep in an airtight container in the fridge for around a week.