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Nut or seed balls sweetened with chopped fruit: Raw vegan snacks

Have you had raw vegan nut balls sweetened with chopped fruit lately? There are many kinds of raw vegan dessert balls that can be made -- with or without seeds and nuts with a basic 'dough' of flaxseed meal and/or oat bran meal and/or raw oat meal stirred with chopped fruit such as apples or peeled kiwi, goji berries, sliced bananas, and chopped prunes or raisins. Without nuts or seeds, you could add chopped apples. With added nuts, you roll the balls in sesame seeds to coat them just before chilling.

Nut or seed balls sweetened with chopped fruit: Raw vegan snacks.
Anne Hart, photography and video.

If you're on a reversal diet of a maximum of 10 percent oils or fats daily without added nuts or seeds, use raw rolled oats (raw oat meal), and oat bran, chopped apples, raisins, goji berries, a dash of cinnamon, two medium-sized sliced bananas and a dash of cloves and ginger. You can add chopped pitted prunes if desired.

You also can use one cup of rolled oats (raw oatmeal) to 1/2 cup of oat bran (fine). Another variation is a tablespoon of unsweetened cocoa powder to the mixture, but it will have a slightly bitter taste. So the chocolate flavor is optional.

Just chop your apples and dried fruit such as prunes, raisins, goji berries, and two sliced bananas and add the oat meal and oat bran. Don't cook anything. Moisten with 1/4 to 1/2 cup of almond milk if you're vegan. You can also moisten with Greek-style strained nonfat, unsweetened yogurt if you're into dairy products. If you're vegan, any milk substitute works whether it's almond milk or soy milk.

The finely chopped dried fruit and two sliced bananas sweeten the mixture enough

If you're cooking for kids and are not on a reversal diet where you strictly limit your daily oils, fats, nuts, and seed intake, you can make nutballs. Or you can roll the vegan balls in unhulled sesame seeds, if you're allowed to eat seeds. This dessert doesn't require baking. When it's chilled, the oat bran and oat meal keep the balls together so they don't quickly fall part when you pick one up and eat it. It's a great subsitute for cookies when kids come home from school asking for the more familiar commercial processed cookies and milk. A plus is the fiber.

Raw vegan cookie balls with fruit and raw oat meal

Here's a way you and your children can make healthier snacks together without cooking the raw vegan 'cookies.' Make nutballs with your kids. Why serve cookies and milk to kids as a snack when they arrive home from school?

As an alternative snack, ask your children to help you make make raw, vegan snack foods with you from nuts, oat bran, and oat meal moistened with a little soy or almond milk, and formed into balls. These snacks are great for including in lunch boxes. Just pack them in baggies next to the luncheon foods kids take to school.

The nuts and oat meal/oat bran combination with ground sesame seeds and a tablespoon or two of flax seeds (ground to a meal consistency) along with the almonds and walnuts supply some omega 3 fatty acids to help balance the dietary needs of people of all ages.

Instead of overloading on snacks containing too much omega 6 fatty acids, try a combination of nuts, seeds, and oats along with some dried fruit. Eat in moderation. It's healthier than eating a box of cookies between meals. Eat a handful, not a can full of the nuts and seeds or dried fruits. And these raw vegan nut balls also provide some fiber.


1 cup of raw almonds

1 cup of raw walnuts

1/4 cup of sesame seeds

2 tablespoons of flax seeds

1 cup of raw oat meal (Old Fashioned Quaker Oats is fine).

1/3 cup of raw coarse oat bran

1/3 cup raw oatmeal

1/2 cup of pitted prunes, chopped

1/2 cup raisins

1/3 cup chopped pitted dates and/or dried figs (optional)

1 organic banana, sliced in thin circles

(Optional) - 1/2 cup of finely chopped raw apples to mix in before you form the balls.

1/2 cup of liquid such as soy milk, juice, water, rice milk, almond milk, hemp milk, hazelnut milk, or any non-dairy milk substitute. If you eat dairy products, you can use Greek-style nonfat, unsweetened yogurt. Use enough to keep the grains sticking together.

Optional: Roll the formed dessert balls in sesame seeds to coat them before chilling in the refrigerator for a few hours so that they hold together better. The oat bran in the dessert balls helps keep the raw oatmeal moistened with almond milk sticking together as finger food.

You can substitute for the prunes dried nectarines or apricots for prunes. Or use your favorite flavors of chopped, dried fruits such as dried blueberries, dried cherries, or any dehydrated chopped fruit of your choice.


1. Grind the nuts and seeds in a dry grinder, coffee grinder, or other grinding machine, such as a Vita-Mix dry grinder, until the nuts and seeds combination is the consistency of meal. Place the ground nuts and seeds in a large glass bowl or other container.

2. Add the oat meal, oat bran, and chopped dried fruit.

3. Add the liquid, such as soy milk to create the consistency of a meat ball so that the nuts and oats stick together to form a ball. If too dry, add more milk substitute, juice of your favorite fruit, or water. If too wet, add more oat bran and oat meal.

4. Mix everything together and form into balls about the size of meat balls. You can add 1/2 cup of finely chopped apples spiced with a dash of cinnamon (optional).

5. Put the nut balls into a large covered glass bowl or similar container and refrigerate for two hours.

6. Serve chilled as a raw, vegan snack, dessert, or cookie substitute. Or serve with a cup of mint or decaf green tea on the side.

The ground nut balls can last in the refrigerator about two to three days. See my You Tube video on how to make vegan, raw nut balls.

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