When the evenings draw in, I want something warming. Something that feels like a hug in snack form.

These fig, walnut and orange energy balls are exactly that. Sticky figs, toasty walnuts, a little cinnamon and plenty of orange zest. The whole kitchen smells like autumn while you make them.

They're made from simple whole foods you'll recognise from your own cupboard. Figs, oats and flaxseed bring the fibre. Walnuts bring the good fats. And they're sweetened only with figs and dates.

No baking, about 15 minutes, and they keep all week in the fridge.

So pop the kettle on, put some music on, and let's get rolling.

[Image: the finished balls]

What you'll need

Makes about 18 balls (22g each). You'll need a food processor and some kitchen scales.

• 120g dried figs, stalks removed
• 50g Medjool dates, stoned
• 95g walnuts
• 40g gluten-free rolled oats
• 50g hemp hearts
• 20g ground flaxseed
• Zest of 1 large orange
• 4g ground cinnamon (about 2 tsp)
• A pinch of Celtic sea salt

How to make them

1. Blitz the walnuts and oats in a food processor until finely chopped, but not powdery.
2. Add the figs, dates, hemp hearts, flaxseed, orange zest, cinnamon and salt.
3. Blitz until the mixture starts to clump together. Press a little between your fingers. If it holds, it's ready.
4. Weigh out 22g portions and roll each one firmly between your palms.
5. Chill for 30 minutes to firm up, then enjoy.

My tips

• Too crumbly? Add a splash of fresh orange juice and blitz again. It also lifts the orange flavour.
• Too sticky to roll? Slightly damp hands make it much easier.
• No hemp hearts? Swap in sunflower or pumpkin seeds.
• Oats: always check the pack says gluten-free. Regular oats are often processed alongside wheat.
• Fancy a vitamin C boost? Swap 10g of the oats for 10g baobab powder. Baobab is naturally rich in vitamin C, and its sherbety tang works beautifully with the orange.
• Fancy a finish? Roll them in a little cacao or desiccated coconut.
• Storage: keep in an airtight container in the fridge for up to a week, or freeze for up to 3 months. They thaw in about 20 minutes.

Allergens: walnuts (tree nuts). Made with gluten-free oats.

Why these ingredients?

I chose these ingredients with midlife in mind. Here's what each one brings honestly.

• Ground flaxseed: fibre, plant omega-3 and lignans, a type of plant oestrogen. The British Dietetic Association lists linseed as a source of plant oestrogens, but research on whether they ease menopause symptoms is mixed.
• Walnuts: one of the best nut sources of plant omega-3, plus unsaturated fats and magnesium.
• Hemp hearts: plant protein, magnesium and essential fats. The BDA highlights protein, alongside calcium and vitamin D, as important for keeping bones strong through menopause.
• Oats and figs: wholegrain fibre, and figs bring a little calcium too.
• Dates, orange and cinnamon: these are here for flavour and texture. I'm not going to pretend otherwise!

This isn't a cure or a miracle. It's simply good, whole food that's genuinely lovely to eat.

If menopause symptoms are affecting you, your GP is the best place to start. The NHS menopause pages are a helpful first read. 

Source: British Dietetic Association, Menopause Food Fact Sheet (April 2025).

Short on time? Let me roll them for you

Some weeks, there's no time to get the food processor out. I completely understand.

That's why we produce our energy balls in small batches here in Marlow, from the same kind of simple, whole ingredients. Most of our flavours are high in fibre, and they've won awards for their taste.

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Happy rolling,

Claire