Healthy Recipes Ingredients Healthy Fruit Recipes Healthy Fig Recipes These Gut-Friendly Energy Balls Taste Just Like a Fig Newton 4.8 (4) 3 Reviews These Fig Newton–inspired energy balls feature chewy figs just like the original snack bar. Here, we combine them with dates, almond butter and fiber-boosting oats for a gut-healthy snack to start your morning or beat an afternoon slump. By Marianne Williams Marianne Williams Marianne Williams has been a test kitchen professional for Dotdash Meredith since 2016. Her recipes have been featured in many publications, including Food & Wine, Real Simple, Southern Living, Health, Rachael Ray and other print and digital brands. EatingWell's Editorial Guidelines Published on October 9, 2024 Tested by Amanda Stanfield Tested by Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman Active Time: 15 mins Total Time: 1 hr 35 mins Servings: 8 Nutrition Profile: No Added Sugar Sesame-Free Dairy-Free Soy-Free High-Fiber Heart-Healthy Healthy Cholesterol Vegan Vegetarian Egg-Free Gluten-Free Gut Healthy Jump to Nutrition Facts Jump to recipe These Gut-Friendly Energy Balls will make you think you’re eating a Fig Newton. They pack a hefty punch of fiber from the figs, dates, oats and flaxseed—which helps to keep your gut healthy and regulate your digestive system. Read on to discover why softening the dates before throwing them in the food processor is so important. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Softening the dates is necessary to form a paste and bind the remaining ingredients.There is no substitute for a food processor here, because you need to combine everything evenly.For more of a Fig Newton feel, mix some toasted oats with roughly ground oats and then roll the energy balls in it. Nutrition Notes Figs and dates are a source of natural sweetness, but they also contribute fiber to this recipe, which may help improve the good bacteria in the gut while reducing the harmful bacteria. Oats contain a special type of fiber, called beta-glucan, which is not only great for maintaining regularity with your digestion, but also helps remove bad cholesterol from your body, benefitting your heart health. Flaxseed is a rich source of both soluble and insoluble fiber, making it easy to add to smoothies, baked goods and yogurt to improve digestive health. Almond butter is a delicious source of protein and fiber in this recipe. Almond consumption may help increase the production of postbiotics in the gut, which can benefit overall health. Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman Cook Mode (Keep screen awake) Ingredients 1½ cups dried figs, stemmed 1 cup pitted dried dates 1½ cups old-fashioned rolled oats 3 tablespoons unsalted smooth almond butter 2 tablespoons flaxseed 1 tablespoon orange juice 1 tablespoon vanilla extract ¾ teaspoon ground cinnamon ¾ teaspoon salt Directions Place 1½ cups figs and 1 cup dates in a medium heatproof bowl; cover with hot water. Let stand at room temperature until slightly softened, 20 to 30 minutes. Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman Line a baking sheet with parchment paper. Drain figs and dates; transfer to a food processor. Pulse until coarsely chopped, about 5 pulses. Add 1½ cups oats, 3 tablespoons almond butter, 2 tablespoons flaxseed, 1 tablespoon each orange juice and vanilla and ¾ teaspoon each cinnamon and salt; pulse until well combined, about 25 pulses, stopping to scrape down sides of bowl as needed. Using a cookie scoop or your hands, scoop the mixture into about 1½-tablespoon portions; roll with your hands into smooth balls. Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman Place the balls on the prepared baking sheet. Cover and refrigerate until chilled, at least 1 hour. Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman To make ahead Refrigerate in an airtight container for up to 1 week. Frequently Asked Questions Do I need to refrigerate fig energy balls, and can I freeze them? Refrigerate fig energy balls in an airtight container to keep them fresh for about 1 week. For long-term storage, you can freeze them in airtight freezer-safe bags for up to 3 months. When you’re ready to enjoy them, simply thaw as needed. What else can I do with the dried fruit? If you have leftover dried fruit from this recipe, you can slice it up and add it to salads, yogurt, overnight oats, cakes, breads, bars, trail mix—or simply snack on it as is. Does it matter what kind of oats I use? The type of oats you use is important. We recommend using old-fashioned rolled oats, as they are thinner and easier to eat in recipes where you are using uncooked oats for the best texture. EatingWell.com, October 2024 Rate It Print Nutrition Facts (per serving) 234 Calories 6g Fat 44g Carbs 5g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Serving Size 3 energy balls Calories 234 % Daily Value * Total Carbohydrate 44g 16% Dietary Fiber 7g 25% Total Sugars 26g Protein 5g 10% Total Fat 6g 7% Saturated Fat 1g 3% Cholesterol 0mg 0% Vitamin A 0µg Vitamin C 1mg 2% Vitamin D 0µg Vitamin E 2mg 11% Folate 17µg Vitamin K 5µg Sodium 204mg 9% Calcium 90mg 7% Iron 2mg 10% Magnesium 74mg 18% Potassium 436mg 9% Zinc 1mg 10% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines