RECIPE: Apple Energy Balls

09 September 2018

Crunching on an apple, skin and all, could be the healthiest way to eat this super fruit, with new research providing more evidence that the peel has powerful health benefits. Several studies published in the past year have highlighted the wide-ranging health benefits of apple polyphenols – a large group of natural, plant chemicals that are more concentrated in the apple skin.

Nutrition scientist Dr Joanna McMillan said we were just beginning to discover the potential of these powerful plant chemicals.

“Apples are full of nutritional goodness, and apple polyhenols are becoming the stand-out compound that holds the key to many of the fruit’s health benefits,” said Dr McMillan. “The latest science has found apple polyphenols may have a role to play in weight loss and stopping the growth of cancer cells.

Emerging research also shows they may even slow the progression of Osteoarthritis. “Like green tea and blueberries, apples are rich in polyhenols. The polyphenols are found in both the white flesh and the skin of apples. However, there are two and a half times as many antioxidants, including polyphenols, in the apple skin. “So crunching on a juicy apple, skin and all, could actually be the healthiest way to eat this super fruit.”

If you are looking for a way to get more apples into your family's diet, here's a great recipe that's simple to make and perfect for lunchboxes!


  • 1.5 cups of walnuts
  • 1 tablespoon vanilla essence
  • 1/4 cup almond meal
  • 1 cup dried apricots
  • 1 apple, cored
  • 1.5 cups of desiccated coconut
  • 1/4 cup water
  • 1 tablespoon maple syrup


  1. Place walnuts, apple, vanilla essence, water, almond meal, half of the coconut and dried apricots into a food processor.
  2. Blend this mixture for 2-3 minutes or until it has come together.
  3. Take a small about of this mixture into the palm of your hand and roll into a small ball.
  4. Repeat until all the mixture is gone! 
  5. Roll each ball in the remaining desiccated coconut.
  6. Leave in the fridge for 30 minutes before eating! These can last up to a week in the fridge (if they last that long in your house....certainly not mine!!)

Makes: 12-14 balls (depending on size)

Credit: Leah Itsines for Aussie Apples

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Kids on the Coast/Kids in the City
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