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Date Bliss 

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 I always call Medjool dates nature's caramel.  They are rich, creamy and naturally so sweet. Medjool dates are native to Morocco but are also grown in certain warm climate areas in the United States and around the world.  Compared to other types of dates, Medjool's are larger, squishy and sticky which makes it easy to form them into scrumptious Caramelly Date Bliss Balls.  These are great to just pop into your mouth for a quick energy boosting snack or to satisfy a sweet tooth after dinner. 


Aside from being so delicious, dates also come with many nutritional benefits. They contain calories mostly from natural sugars and are a great source of fiber. They also provide several vitamins and minerals like iron, calcium, and magnesium.  For this recipe, I added peanut butter powder for a protein boost along with a touch of 100% cacao and cinnamon for added flavor.  The crunchy toppings add texture, healthy fats and some more fiber to made this snack or treat extra satisfying!

Caramelly Date Bliss Balls Recipe


Servings: 6 balls 

Prep Time: 5 minutes 

Refrigerator/Freezer Time: about 30 minutes (optional)

Total Time: 5 minutes

Author: Huma Naz


  • 6 large soft medjool dates, pitted

  • 1 tbsp. peanut butter powder

  • 1/2 tbsp. 100% cacao powder

  • 1/2 tsp. cinnamon

  • 1/3 cup crushed granola 

  • 1/3 cup chopped almonds

  • 2 tbsp. water(optional)


  1. Toss the dates into a food processor and process until a creamy and sticky batter is formed( you may need to add in a dash of water to help form the texture). You can also just toss the pitted dates into a bowl and mash them together with clean hands or a potato masher.

  2. Combine peanut butter powder, cacao powder, and cinnamon into the mashed date. 

  3. Form about 6 balls with your hands. Coat 3 balls with the granola and 3 with the almond.

  4. Place each ball onto a sheet pan lined with parchment paper. Store in the fridge or freezer for about 30 minutes before serving. Enjoy!


Recipe Notes:

  • You can store these in an air-tight container in the refrigerator for about 10-14 days. 

  • It can be easier to mash the dates if they are at room temperature or if they are fresh and soft.  

  • For a gluten-free version, make sure to purchase a certified gluten-free granola. 

I'd love to see your recreations- Don't forget to tag
 @adoseofnutrition on instagram!
I will gladly drop a comment & share your recreation photo in my stories!
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