Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Date and Walnut Balls with Carob Powder

Our date and walnut balls with carob powder are naturally sweet, very quick to prepare, and a nice healthy snack.


8% 34/13/53 
Ω-6 (LA, 28.6g) : Ω-3 (ALA, 6.8g) = 4:1

Ingredients (for servings, )


  • coffee grinder, electric or food processor or shredder
  • hand-held blender / immersion blender or blender

Type of preparation

  • chop or grind
  • food preparation without heating
  • blend
  • cool


  1. Wash the dates and finely purée using an immersion blender.

  2. Grind the walnuts in an electric coffee grinder, food processor, or shredder.

  3. Combine the ground walnuts with the carob powder, add the puréed dates, and mix well.

  4. Shape the date and walnut mixture into balls and then serve immediately or refrigerate until serving.

Nutritional Information per person Convert per 100g
2000 kcal
Energy567 kcal28.4%
Fat/Lipids49 g70.0%
Saturated Fats4.6 g23.0%
Carbohydrates (inc.dietary fiber)32 g11.7%
Sugars19 g21.3%
Fiber8.2 g32.8%
Protein/Albumin12 g24.3%
Cooking Salt (Na:3.0 mg)7.7 mg0.3%
A serving is 103g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 6.8 g341.0%
FatLinoleic acid; LA; 18:2 omega-6 29 g286.0%
MinManganese, Mn 2.6 mg132.0%
MinCopper, Cu 1.3 mg126.0%
ProtTryptophan (Trp, W) 0.13 g53.0%
VitBiotin (ex vitamin B7, H) 27 µg53.0%
ProtThreonine (Thr, T) 0.47 g50.0%
ElemPhosphorus, P 277 mg40.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 79 µg40.0%
ProtIsoleucine (Ile, I) 0.49 g39.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 6.8 g341.0%
Linoleic acid; LA; 18:2 omega-6 29 g286.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.13 g53.0%
Threonine (Thr, T) 0.47 g50.0%
Isoleucine (Ile, I) 0.49 g39.0%
Leucine (Leu, L) 0.91 g38.0%
Valine (Val, V) 0.60 g37.0%
Phenylalanine (Phe, F) 0.55 g35.0%
Methionine (Met, M) 0.18 g20.0%
Lysine (Lys, K) 0.34 g18.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 277 mg40.0%
Magnesium, Mg 131 mg35.0%
Potassium, K 519 mg26.0%
Calcium, Ca 94 mg12.0%
Sodium, Na 3.0 mg< 0.1%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 2.6 mg132.0%
Copper, Cu 1.3 mg126.0%
Zinc, Zn 2.4 mg24.0%
Iron, Fe 2.5 mg18.0%
Selenium, Se 4.6 µg8.0%
Iod, I (Jod, J) 2.2 µg2.0%
Julia (Yuliya) Velitschko, picture from the year 2017
Julia (Yuliya) Velitschko, Russia
Notes about recipe

Our date and walnut balls with carob powder are naturally sweet, very quick to prepare, and a nice healthy snack.

Dates: Combining dates with nuts makes for an ideal snack. The fructose contained in the dates gives you an energy boost that lasts longer thanks to the fat in the nuts. Dates provide many nutrients, and the fiber they contain stimulates digestion. The date variety Deglet Nour tastes especially sweet and has a honey-like flavor. This is why they work well for baking and preparing desserts, for example, this Raw Chocolate Cream with Carob Powder and Avocado.

Walnuts: English walnuts (also called Persian walnuts or Circassian walnuts, Juglans regia) are the most common type of walnut in Central Europe. Walnuts are used in a wide range of dishes and desserts and also to make walnut oil. Walnuts are the nuts that have the highest content of linolenic acid, an omega-3 fatty acid that is healthy for the heart. They are rich in tocopherols, a group of four different forms of vitamin E. They are also a good source of macroelements and trace elements.


Carob powder: Carob powder has a fruity, caramel flavor and is a good alternative to cocoa. Carob powder is obtained by grinding carob pods. Carob powder is very low in fat and free of the stimulating substances contained in caffeine. To obtain high-quality carob, only the middle parts of the pods are used since the ends are often too bitter. The middle parts are then coarsely chopped, roasted, and ground into St John’s-bread (carob powder). If it isn’t labeled as such, carob powder is not raw!

Storing dates correctly: Dried dates can be stored considerably longer than fresh dates. Whereas fresh dates need to be used within a few days, dry dates can be stored for up to a year. They should be kept in an aerated, dry place at cool temperatures. Storing them in a basement works best.

Alternate preparation

Alternative to walnuts: As an alternative to walnuts, you can also use hazelnuts, macadamia nuts, or almonds. If you decide to use almonds, it is best to soak them for 2–4 hours before using so that they are easier to digest.

Spices: If you want to add a little variety to the Date and Walnut Balls, you can add additional spices. Cinnamon and vanilla give the balls a sweeter flavor whereas cayenne pepper makes them taste spicy.