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Banana-Cashew Balls

June 4, 2010 By Susan Voisin 104 Comments
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If you like Banana Bread Lara Bars or sun-dried bananas, you’ll love these banana-cashew balls. Easy to make, they contain no refined sugar, flour, or oil.

Banana-Cashew Balls

Summer’s here, and my daughter is spending large parts of her days swimming instead of sitting in a classroom.  E’s on two swim teams, one that practices first thing in the morning and another that practices late in the afternoon.

During the middle of the day, she’s constantly in the kitchen trying to replace the calories she’s burning off, and I’m finding it hard to keep enough food in the house to satisfy her.  She’s not fond of snack food–she tends to prefer “real” food like pasta, baked potatoes, and samosas–but I like to keep a few healthy treats on-hand that she can grab on her way to or from swimming practice.

The key word is healthy, and most packaged snacks just don’t fill the bill.  When you’re looking for snacks that don’t have refined sugar, flour, or oil, the only option is to make them yourself.  Fortunately, with a food processor and a microwave, it’s easy to make these banana-infused treats.

If you like banana Larabars or sun-dried bananas, you’ll love these banana-cashew balls.  I start with overripe bananas and “quick-dry” them in the microwave to remove their moisture, preserve them, and concentrate their flavor.

You may find that one batch of these is just not enough, so feel free to double the ingredients.  But be aware that they are a very concentrated source of fat and calories (no fat-free this time!), and if you aren’t a skinny 13-year-old who swims twice a day, you may want to eat them in moderation.

Note: For information about the safety of microwave cooking, see Bryanna Clark Grogan’s excellent compilation of research.
Banana-Cashew Balls

Banana-Cashew Balls
5 from 4 votes
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Banana-Cashew Balls

Prep Time 15 minutes
Cook Time 7 minutes
Total Time 22 minutes
Servings 10
Author Susan Voisin

Ingredients

  • 1 overripe banana
  • 1/4 cup raw cashews (about 1.5 ounce)
  • 1 tablespoon flax seeds , ground
  • 3 tablespoons oatmeal (regular or quick oats)*
  • 2 medjool dates , pitted
  • 1/4 vanilla bean , split and scraped
Prevent your screen from going dark

Instructions

  • Cut the banana into slices about 3/4-inch thick and place them on a microwave-safe plate. Microwave on 60% power for about 7 minutes, until most of the moisture has boiled out of the banana:
    Dehydrated Bananas
  • Scrape the banana off the plate while it is still hot (makes cleanup easier) and allow to cool.
  • Pulse the cashews in the food processor until coarsely ground. Add the flax seed and oatmeal and pulse a few more times.
    Ground Cashews
  • Add the banana and dates, and scrape the seeds from the vanilla bean into the processor. Blend into a thick paste.
  • Moisten your hands. Scoop up the paste by heaping teaspoons and form into 10 small balls. Place each one on a plate, not touching. Cover and keep refrigerated.

Notes

*Be sure to use certified gluten-free oats if gluten is a concern.
Nutrition Facts
Banana-Cashew Balls
Amount Per Serving (1 ball)
Calories 65 Calories from Fat 23
% Daily Value*
Fat 2.6g4%
Sodium 1mg0%
Carbohydrates 10g3%
Fiber 1.4g6%
Sugar 5g6%
Protein 1.7g3%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Course Dessert, Snack
Cuisine Oil-Free, Vegan
Keyword date nut balls, homemade larabars
Have you made this recipe?Mention @SusanFFVK and tag #fatfreevegankitchen in your photos on Instagram.
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Banana-Cashew Balls: If you like Banana Bread Larabars or sun-dried bananas, you’ll love these banana-cashew balls. Easy to make, they contain no refined sugar, flour, or oil.

Filed Under: Desserts, Recipes, Snacks Tagged With: Eat-to-Live, Gluten-free, Higher-fat

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Reader Interactions

Comments

  1. Daniela

    June 22, 2010 at 1:22 pm

    I made this on the weekend. I didn’t have cashews so I used walnuts and it was really, really good. By making this, I found out I really love dates on their own! They are very yummy, but so sweet.

    Reply
  2. Amy

    June 23, 2010 at 11:12 pm

    Made these today, then made them with almonds for my Dad, because he likes those better. I’ll be re-re-making them over the weekend with dried blueberries because he likes them better than anything! (again with the almonds, but just now thinking I might do blueberry/banana/almond…I’d been planning to sub the blueberries for the bananas and keep the dates, but – well, I’ll just have to ponder that!). Thanks for a super idea for a variant on “the date/nut bar” recipe!

    Reply
  3. Azahara

    June 27, 2010 at 1:39 am

    So sweet! I added the whole vanilla bean (it was smallish, though) and I don’t regret it a bit. The combination of flavors was fantastic.

    Thanks!

    P.S.: Michelle, I froze them and they were perfectly fine.

    Reply
  4. Kip

    June 29, 2010 at 8:49 am

    This is one of the rare occasions where I wish I didn’t ditch our microwave! I’m sure, as you mentioned in comments above, there’s an oven alternative. I can’t wait to give something a try, anyway as these look super yummy.

    Reply
  5. Nikki

    June 30, 2010 at 9:29 pm

    I am SO glad I found your blog. I am eagerly awaiting these in the fridge right now & my kids are very excited!

    Reply
  6. VEGirl

    July 1, 2010 at 7:17 pm

    Hi Susan,
    I’ve been a lurker for a while– but always lovin’ your blog. I am fourteen
    (say “HI” to E for me!), and I have been vegan since I was eleven. I am also gluten-free and am now low-fat. I follow the diet set by Dr. Neal Barnard (pcrm.org), which he states is optimal for teenagers. I have a blog and I hope you check it out! I love to cook and create recipes, especially baked goods. I alternatively sweetened by baked goods and use no added oil. I feel SO MUCH BETTER eating this way, and I really appreciate your blog, recipes, and thoughts.

    VEGirl

    Reply
  7. Igirl

    July 2, 2010 at 10:13 am

    I tried this recipe yesterday. I substituted cashews with almonds. It came out great. Thanks for this healthy recipe.

    Reply
  8. Krista

    July 4, 2010 at 6:25 am

    I’ve been making these with prunes instead of dates and my 13 mo old LOVES them, and I don’t feel guilty about letting him indulge. He will eat an entire batch if I let him! Thanks so much for the healthy snack option!!

    Reply
  9. Susan Jory

    July 8, 2010 at 12:27 pm

    Hi Susan
    Thank you for a wonderful website – sensible nutritional advice, and really delicious recipes!
    As someone who has been vegan for some years, and who also loves cooking (and eating!), this is a great resource for new and inspiring ideas.
    I made the eggplant Parmesan last night and it was delicious!
    Thanks
    Susan

    Reply
  10. Marilou

    July 9, 2010 at 12:08 pm

    Fantastic recipe, especially for kids. My picky toddler loves them, and I just love the microwaving bananas trick! I was also wondering if you could recommend a software for calculating nutritional information? I’d love to whiz my favorite recipes through one, and always prefer getting a reference before purchasing something. Sorry to bother with the request, and thank you once again for a superb recipe.

    Reply
    • SusanV

      July 9, 2010 at 12:24 pm

      I’m so glad they were a hit with your toddler! For calculating nutrition, I use the Living Cookbook software at http://livingcookbook.com/. Check their website for a free 30-day trial.

      Reply
  11. Yvonne

    July 11, 2010 at 12:48 pm

    Wonderful recipe. My kids love them. Thanks for sharing.

    Reply
  12. ~Nilu~

    July 19, 2010 at 12:23 pm

    Made these today and they turned out fantastic! I have recently been having Larabars and these are a close cousin. Can’t wait for you to post more versions and for me to try ’em out. Thank you! One note though : Its REALLY hard not to go for seconds (or thirds!)

    Reply
  13. clizbiz

    July 26, 2010 at 12:29 pm

    Tried these last week and they were perfect to take along for hiking. Thanks, Susan! Hope to see you again at BlogHer this year.

    Reply
  14. kathryn

    August 5, 2010 at 9:19 pm

    hey! i just came accross your blog and i absolutely love how you have weight watchers points! this looks delicious, i’ll definitely be trying it 🙂

    Reply
  15. Anna

    August 22, 2010 at 2:35 pm

    Thanks so much for this recipe! I was looking for gluten & dairy free and raw-vegan options and this one fits the bill if I dehydrate instead of microwave. Thanks for all the posters who posted their variations because that really helps me adjust, too.

    Reply
  16. Best Vegan

    September 5, 2010 at 7:27 pm

    Loving it. I have recently become a vegan and completely stopped artificial process food as well. It is a challenge and I find Banana Cashew balls is a good option for me.
    Thanks

    Reply
  17. Sandi

    September 28, 2010 at 2:23 pm

    These were great! The only problem is stopping with just one or two. Thanks, Susan. I’ll be trying the cherry ones next.

    Reply
  18. Cecilia

    December 3, 2010 at 12:13 am

    I just had my husband make these and there were amazing. Our microwave is more powerful than most and dried the bananas a bit too much even with less time so we used four dates to compensate. I love how you can taste each ingredient in this and they are all yummy. I don’t know how anyone could eat just a serving of these, we ate the whole batch!

    Reply
  19. recettes de perte de poids

    January 25, 2011 at 10:07 am

    Sounds delicious!! YUMMY!! Thanks for sharing

    Reply
  20. Laura

    February 26, 2011 at 10:29 pm

    I have made these twice now and have not been able to make them very sticky either time. I slightly burned the bananas this time around, and last time I am not sure they cooked enough. Also, last time I used a blender, and this time a food processor. I even added an extra date this time, and still they were just crumbling. What is the secret? They are still quite delicious, but I imagine if they were stickier, would be far tastier. [This time I also rolled half the batch in cocoa powder, just for fun.] Any suggestions to make them smoother and stickier? Perhaps you process them for a long time?

    Reply
    • Kaitlyn

      April 23, 2011 at 7:22 am

      Make sure you’re using RAW cashews, you can’t use roasted or it won’t be the right consistency and be too crumbly. Using a super high power blender makes all the difference too! Hope that helps!

      Reply
    • SusanV

      April 23, 2011 at 9:34 am

      Another thing to consider is the moistness of the dates. Dates grow drier the longer they sit, so try to find the freshest ones you can. They’re much stickier when they are new and plump.

      Reply
  21. Corielle

    May 24, 2011 at 1:47 pm

    I made these using frozen bananas instead of dehydrated ones. I also added a little cinnamon because I don’t have any vanilla beans right now and if you use vanilla extract in a raw recipe you can taste the alcohol. (yuck) After processing I quickly made balls with a small cookie scoop and popped them into the freezer to firm back up. Ice cream balls!

    Reply
  22. Veena

    June 5, 2011 at 3:41 pm

    Interesting recipe, I intend to try it sometime. I do not use a microwave so do you think I can dry the banana in oven or stovetop? I never thought one could have oatmeal/oats uncooked, good to know.

    Reply
    • SusanV

      June 5, 2011 at 4:20 pm

      You could probably dehydrate the banana in a very low oven. Leave the door cracked open and cook for several hours until the banana slices have reached the right consistency.

      Reply
  23. Mildred

    October 5, 2011 at 11:48 am

    Hello,

    Is there another way to dry the bananas for this recipe because I’m not too fond of microwaves and I also donot have a dehydrater but if I can’t find another way I guess I’ll utilize the microway to dry out the banana.

    The recipes looks amazing so I will most definitely try it.

    Thanks so much !!!

    Mildred

    Reply
    • SusanV

      October 5, 2011 at 12:10 pm

      You could try setting your oven on a very low temp and dehydrating them that way. I would do a Google search to find out the correct time and temp for dehydrating bananas in the oven.

      Reply
  24. A

    November 13, 2011 at 7:56 pm

    Thank you so much for this recipe! I made it for my family and it was a hit! We don’t eat any form of sugar (including raw sugar, brown sugar, molasses, maple syrup, agave nectar) and we don’t eat flour either (what a bummer, huh?) So when we have a craving for something sweet, there’s usually not much out there. But this recipe REALLY hit the spot! Thank you!! 🙂

    Reply
  25. Morgan

    February 8, 2012 at 10:45 am

    Quick question: Did you grind the flax before putting into the food processor? It looks like whole seeds in there but I can’t really tell. Also, do you think chia seeds would work as a replacement?

    Thanks!

    Reply
    • Susan Voisin

      February 8, 2012 at 10:49 am

      Yes, I had already ground the flax seeds before I used them. I think chia seeds would work too, and you probably won’t need to grind them (but it wouldn’t hurt).

      Reply
  26. Kathy

    June 2, 2012 at 3:34 pm

    Any reason they need to stay refrigerated? I’m looking for some healthy snacks to throw into a bag when mountain bike riding.

    Reply
  27. Corrin Radd

    August 17, 2012 at 9:00 pm

    Just wanted to say thanks for the idea because we made these today and loved them.

    Reply
  28. hayward

    September 28, 2013 at 1:16 am

    This is a great site and I am really glad I found it. I am living in Tasmania, and on the 5:2 diet. Your under 200 cal recipes are just perfect for this diet. Today vegan friends visited and I made your eggplant and chickpea curry-really nice. Thanks so much.

    Reply
  29. Julia

    May 23, 2014 at 10:24 pm

    These sound yummy and easy to make. However, are the bananas necessary? I note a lot of vegan/vegetarian recipes use bananas as a sweetener, but I’m allergic to them so miss out on lots of treats ‘cos I can’t think of a substitute. Any ideas? (And I’m highly allergic to avocados, too, another vegan favourite.) Thanks!

    Reply
  30. Betty Muraoka

    February 21, 2015 at 8:32 pm

    just a question, can I use vanilla extract instead of the actual bean, I have all the
    ingredients except for the vanilla bean. Thanks for your feed back.

    Reply
    • Susan Voisin

      February 21, 2015 at 9:10 pm

      Yes, just add it drop by drop to taste.

      Reply
  31. Bev

    April 9, 2020 at 1:44 pm

    What can I sub for the flax and do I need it at all ?

    Reply
    • Susan Voisin

      April 9, 2020 at 1:59 pm

      You can leave it out. If it seems too sticky, add a little more oats.

      Reply
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