Coconut Dates

Vegetarian
Vegan
Dairy Free
Health score
54%
Coconut Dates
10 min.
4
149kcal

Suggestions


Welcome to a delightful journey into the world of Coconut Dates, a quick and easy recipe that is not only tantalizing to your taste buds but also packed with wholesome ingredients! Perfectly suited for those following a vegetarian, vegan, or dairy-free lifestyle, these little bites serve as an ideal side dish or a sweet treat for any occasion.

Imagine biting into a soft, chewy date, filled with the subtle crunch of puffed-wheat cereal and enveloped in a layer of sweet, shredded coconut. It's a fusion of textures and flavors that will undoubtedly impress your friends and family. Ready in just 10 minutes, this recipe makes it effortless for you to whip up a delightful snack or dessert without spending hours in the kitchen.

With only 149 calories per serving, Coconut Dates are an excellent guilt-free indulgence. They boast a varied nutritional profile, featuring a balance of proteins, fats, and carbohydrates, making them suitable for those mindful of their health. Whether you're looking for a quick energy boost or a tasty addition to your meal prep, these bites will not disappoint.

So gather your ingredients, roll up your sleeves, and let's create something special that celebrates the rich sweetness of dates and the tropical flair of coconut. It’s not just cooking; it’s an experience of joy and creativity!

Ingredients

  • tablespoons coconut or shredded
  •  dates pitted
  • tablespoons puffed-wheat cereal 

Equipment

  • bowl

Directions

  1. Place dates in a large bowl. Mash with fingers until dates form a ball.
  2. Add cereal; knead into dates.
  3. Form into 8 balls; roll each in coconut to coat.

Nutrition Facts

Calories149kcal
Protein8.42%
Fat8.06%
Carbs83.52%

Properties

Glycemic Index
15.5
Glycemic Load
4.89
Inflammation Score
-7
Nutrition Score
16.983478246824%

Flavonoids

Cyanidin
0.24mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:149kcal
7.45%
Fat:1.52g
2.34%
Saturated Fat:0.75g
4.67%
Carbohydrates:35.42g
11.81%
Net Carbohydrates:30.3g
11.02%
Sugar:12.18g
13.53%
Cholesterol:0mg
0%
Sodium:170.67mg
7.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.57g
7.14%
Vitamin D:25.16µg
167.74%
Folate:254.99µg
63.75%
Iron:9.26mg
51.47%
Zinc:3.37mg
22.47%
Fiber:5.12g
20.47%
Vitamin B6:0.34mg
16.95%
Vitamin B3:3.34mg
16.69%
Vitamin B1:0.24mg
16.33%
Vitamin B2:0.28mg
16.3%
Vitamin B12:0.94µg
15.73%
Phosphorus:105.87mg
10.59%
Magnesium:31.98mg
8%
Calcium:68.71mg
6.87%
Vitamin A:315.92IU
6.32%
Potassium:207.71mg
5.93%
Vitamin C:3.91mg
4.74%
Manganese:0.07mg
3.71%
Copper:0.04mg
1.99%
Source:My Recipes