Snack Power: Oatmeal Energy Bites

In our busy culture, there are times when snacks are used in place of a well-balanced meal, but they don’t always provide the nutrient-dense power we need to refuel.   Finding a nutritious option is important, but finding something tasty that’s also easy to prepare can be a challenge. The new trend of making and eating energy bites is a perfect solution to this snacking dilemma.

Energy bites are a homemade combination of whole grains, nuts and seeds, dried fruit, and other ingredients rolled together into a little ball of deliciousness. They require no cooking, so it is an easy recipe for those who lack culinary skills and an activity in which to have kids participate.  Energy bites begin with oatmeal, a whole grain that provides a healthy dose of energy in the way of complex carbohydrates, and a number of B vitamins that provide energy at the cellular level.  The rest of the ingredients are up to you, based on the recipe below.  I have also created two sample recipes for you to try before crafting: Peanut butter and chocolate chips for your sweet tooth, or a more savory version with tart cherries and sunflower butter (I also like to add a bit of minced raw ginger for a kick).  Use the following formula to create your own energy bites, or try one of the sample recipes:

Energy bites with honey and chopped dried cherries

Energy bites with peanut butter and mini chocolate chips

Batter mixture

When making your own energy bites, you can choose a binder ingredient such as nut butter or Nutella, and real maple syrup, agave, or honey as sources of sweeteners. The add-in list is never-ending with ingredients such as flax seeds, chia seeds, dried cranberries, raisins, chopped nuts, cocoa powder, chocolate chips (for a treat), shredded coconut, and chopped dates. You can choose more than one add-in by making the total amount of add-ins equal to ¾ cups. For an extra kick of flavor, experiment with adding a pinch of spice, such as cinnamon, nutmeg, or cayenne pepper.

Once you have all of your ingredients selected, place them all in a large bowl and mix until blended. Using your hands, roll one tablespoon of the mixture into a ball and place it onto a cookie sheet lined with waxed paper. Repeat with the rest of the mixture.  If the mixture is difficult to roll, moisten your fingers with a little water to get them to stop sticking to your hands.  Place the tray in the freezer for one hour. Remove and enjoy. Save the leftovers in a sealable container, either in your refrigerator or freezer, depending on the texture you prefer.

Chock full of nutrients, fiber, vitamins, and minerals, (not to mention, oatmeal), energy bites can be eaten in place of granola bars, cookies or any other snack.  They work well to fuel you before a workout or help you repair when you are through.  Energy bites can even replace your breakfast!

Energy Bites

Print

Prep Time 10 minutes

Chilling time 1 hour

Total Time 10 minutes

Author Beth Rosen MS, RD, CDN, CSDH

Ingredients

• 1 cup quick oats
• ½ cup sunflower butter or peanut butter
• ¾ cup add-ins
• ¼ cup chia seeds
• 1/2 cup LF mini chocolate chips
• 1/4 cup ground flax seed
• 1/3 cup honey or maple syrup (LF)

Instructions

1. When making your own energy bites, you can choose a binder ingredient such as nut butter or Nutella, and real maple syrup, agave, or honey as sources of sweeteners. The add-in list is never-ending with ingredients such as flax seeds, chia seeds, dried cranberries, raisins, chopped nuts, cocoa powder, chocolate chips (for a treat), shredded coconut, and chopped dates. You can choose more than one add-in by making the total amount of add-ins equal to ¾ cups. For an extra kick of flavor, experiment with adding a pinch of spice, such as cinnamon, nutmeg, or cayenne pepper.
2. Once you have all of your ingredients selected, place them all in a large bowl and mix until blended. Using your hands, roll one tablespoon of the mixture into a ball and place it onto a cookie sheet lined with waxed paper. Repeat with the rest of the mixture.  If the mixture is difficult to roll, moisten your fingers with a little water to get them to stop sticking to your hands.  Place the tray in the freezer for one hour. Remove and enjoy. Save the leftovers in a sealable container, either in your refrigerator or freezer, depending on the texture you prefer.