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If you’re looking for a low‑sodium, DASH‑friendly snack that satisfies your sweet tooth and supports heart health, these Blueberry‑Lemon Energy Bites are a must‑try! Made with whole, heart‑healthy ingredients like walnuts, oats, dried blueberries, and a hint of fresh lemon, this no‑bake treat is ideal for anyone looking to lower their blood pressure naturally.
With a balance of fiber, natural sweetness, and wholesome fats, these energy bites are a delicious way to stick to a heart‑healthy lifestyle while enjoying a tasty snack. Plus, they’re quick to make and stay fresh for up to two weeks!
Why These Energy Bites Are Perfect for High Blood Pressure
The DASH diet encourages whole grains, nuts, fruits, and low‑sodium choices — making these energy bites a perfect fit. Here’s why:
- Low in sodium: No added salt means these treats won’t cause blood pressure spikes.
- High in heart‑healthy fats: Walnuts are rich in omega‑3 fatty acids that can support cardiovascular health.
- Rich in fiber: Oats and dried blueberries help stabilize blood pressure and support overall heart health.
- Naturally sweet: Pure maple syrup and dried fruit give these energy balls a delicious sweetness, with no refined sugar.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Blueberry‑Lemon Energy Bites Recipe: A No‑Bake, Low‑Sodium Treat
Active time: 10 minutes
Total Time: 10 minutes
Serves: 6 servings
Ingredients
¾ cup walnuts
½ cup pitted dates
¼ cup dried blueberries
¾ cup old‑fashioned rolled oats
2 tablespoons pure maple syrup
1 teaspoon grated lemon zest
1 tablespoon lemon juice
Instructions
- Prep the mixture: In a food processor, combine the walnuts, dates, and dried blueberries. Process for 7–10 seconds until finely chopped and combined.
- Add remaining ingredients: Add the oats, maple syrup, and lemon juice, and process for 20–30 seconds until a smooth, thick paste forms.
- Form the bites: Transfer the paste to a small bowl, add the lemon zest, and mix well. Use your hands to form and roll the mixture into 18 small bites.
- Store: Refrigerate in an airtight container for up to 2 weeks.
Nutrition Information (Per Serving) – 3 Energy bites
Calories: 190
Total Fat: 9g
Sodium: 1mg
Total Carbohydrates: 27g
Sugars: 15g
Protein: 4g
Dietary fiber: 4g
Potassium: 207mg
Magnesium: 32mg
Nutrition & Health Benefits
Each Blueberry‑Lemon Energy Ball is packed with:
- Heart‑healthy unsaturated fatty acids from walnuts
- Fiber from oats and dried blueberries
- Antioxidant-rich lemon zest and dried fruit
- No added salt or refined sugar
These energy balls are a delicious, guilt‑free treat that supports lower blood pressure and overall heart health — making them an ideal snack for anyone following the DASH diet.
Frequently Asked Questions
Are these Blueberry‑Lemon Energy Balls low in sodium?
Yes! These energy balls have no added salt and use only whole, natural ingredients, making them ideal for a low‑sodium or DASH‑friendly snack.
How long do they stay fresh?
Store them in an airtight container in the refrigerator for up to 2 weeks.
Can I substitute another dried fruit?
Absolutely! Try dried cranberries, raisins, or cherries for a different flavor while keeping them heart‑healthy.
These Blueberry‑Lemon Energy Balls are an easy, delicious way to stick to a low‑sodium, heart‑healthy DASH diet. Packed with fiber, natural sweetness, and wholesome ingredients, they’re a treat you can feel good about — every bite brings you closer to better heart health.
