No-Bake Coconut Balls [vegan, gluten free, FODMAPs friendly]
Ingredients:
- 2 cup shredded unsweetened coconut
- 8 dates, pitted
- 3 tbsp brown rice syrup
- 1 tbsp water
- 1/8 tsp salt
Directions:
Pulse coconut and dates in a food processor. Add in syrup and salt and continue to pulse. Add water if needed (it will depend on the freshness of your dates). I needed 1 tbsp water for the dough to stick.
Roll into balls. Store in fridge or freezer.
These were so simple and so good. I plan on making different versions in the future with peanut butter, cocoa, etc.
These are basically nut free Larabars. They’re not overly sweet and yet, they are definitely a perfect dessert option. Or on-the-go snack. Or stay-at-home snack. :) Whatever you want.
I have been eating them straight out of the freezer and they are AMAZING.
Notes:
Brown rice syrup could be swapped with honey, agave syrup, or maple syrup. [Maple syrup is FODMAPs friendly, agave is vegan]
Add a pinch of instant coffee and cocoa powder for a mocha flavor.
Swap in dried blueberries, cranberries, and/or raisins for part of the dates for more fruity flavor options.
Are dates low fodmap? I have been confused about this before! These look amazing!
I’ve been looking for some easy and healthy snack options! This is a great one. Looks good!
These look great. Are dates FODMAP friendly? I’m just starting the elimination diet, and I’m really missing my dried fruit (esp. prunes, which are responsible for keeping things moving, if you know what I mean; without them the whole C part of IBS-C is only getting worse!)
Another question about the FODMAPs, if you have a minute: have you ever tried soaking or sprouting grains, beans, or lentils to see if you digest them better? I often read that the sprouting improves digestibility, but I don’t know if that applies to the fructose malabsorption issue.
I just made these and love them! My “dough” didn’t look as tight as yours though but the balls held together fine when I rolled them. I added in a little ground espresso and cocoa powder and used honey. Thanks for the quick snack!
im just as confused…ive heard they are and arent so many times it must just be a personal tolerance.
the monash app says they have fructans, but i swear i tolerate them and im sensitive to fructans. so i dont know…
hi sarah, check out my response above re dates.
for the record they’re one of only a few dried fruits i tolerate.
ive heard soaking and sprouting both help in increasing the digestibility of grains and legumes (and nuts too!). it makes sense since the part that tends to cause an inflammatory reaction in those sensitive is released as its soaking (so pouring off the water with these antinutrients helps).
thats also why canned lentils are considered low fodmaps…making your own from dried beans doesnt allow for adequate soaking time apparently. unless you soak or sprout them first.
ive never done it, so i cant comment from personal experience.
Thanks, I think I’ll try it (later – now I’m just doing the elimination the way I’m supposed to). I’ll let you know how it goes.
These look perfect! Love that they’re nut free, too! Coconut and dates is a fab combo 🙂
I love the idea of storing these in the freezer and eating them straight from the freezer. I will have to try that! They would be a nice treat during the Summer!
Sad face, I cannot tolerate dates or even a few raisins:(. Looks good!
How are you doing on operation starve bacteria? Me ehh not good, I had my friend’s vegan birthday cake and vegan white flour empanadas almost daily and did not care. Today was good though. Going to try to keep up with the grain free low sugar plan for 3 weeks starting today and then just go straight low fodmaps strict for another 2 months and hope it heals me.
Interesting prunes make the constipation worse for me. All dried fruit does which made no sense until I understood fodmaps.
ive been doing ok. its hard because i relaly like carbs and my meals do tend to revolve around them. also, cooking for both of us at the same time is harder now. im still eating grains, but im trying to do so minimally. meh. at least im being WAY better about being strict w fodmaps.
sad face!
yum! glad you made it work. i found the amount of water to be variable as i just made another batch and the dough was drier. must have to do with variability in the size and plump-ness of the dates.
ditto. prunes and dried fruit (while delish) makes me bloated and gassy. no help in the constipation department either.
That’s the funny thing about this whole FODMAPs thing – I am really learning that it’s true that each body is different! I can down all the metamucil in the world and no diff, but 5 prunes a day and I’m truly regular. I don’t think I can’t live my whole life prune-free: it’s been a rough week so far! Other symptoms are clearing up, though, so hopefully I can eventually figure out what the problem is and hopefully put back prunes.
These look sooo good! I was searching for some snacks to bring on a camping trip (car camping, haha, so will have a cooler) and will try these out. Thanks for the idea!
Hmm interesting, do other fodmaps affect you?
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Hard to really tell yet – I’m only a week into the elimination diet. I think wheat affects me, and I’ve long known that lactose does, but I’m trying to figure out if all the rest of the healthful foods I eat regularly are the things causing the unresolved problems.
I just discovered your blog and am loving it! My mom has IBS and regularly incorporates dates into her diet. I made the coconut balls with cocoa powder and they’re delicious!
I love coconut anything! These looks like the perfect snack. Can’t wait to try them!
yay! glad you found me christina 🙂
i hope you love them melissa!
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