Dessert

Energy Bites-A Healthy Snack

Nutrition Bites | Week 11

Welcome to Week 11 of Nutrition Bites! This week, we are going to focus on a fun recipe for Energy Bites. I am also going to share a blueprint for making different varieties of these bites, as well as some tips for healthy snacking and choosing protein powders. Let’s go!

Energy Bites

Ingredients:

• 2 ripe bananas
• ¼ cup almond butter
• 1 teaspoon vanilla extract
• 2 cups instant or rolled oats
• 2 tablespoons cacao powder
• 2 scoops chocolate protein powder (optional)

Directions:

1. Peel and mash bananas.
2. Combine all ingredients together and stir well.
3. Roll mixture into small balls using your hands. It helps to wet your hands slightly to keep the mixture from sticking.
4. Let sit in the fridge for 30-45 minutes. You can also freeze any extras and thaw when ready to eat.
5. Enjoy!

Energy Bites Blueprint 

Energy Bites are a great snack to make ahead and have on hand. They are also great because they are so versatile and can be made in so many different ways. You can get creative and combine different ingredients to make your own recipes. To do this, there are a few basic categories of ingredients that you will need. These include grains or flours, fruit (fresh or dried), nuts and seeds, nut/seed butters, spices and then any other add-ins. Check out this blueprint from Nutriciously for more tips and ideas.

Healthy Snack Tips

As I mentioned, Energy Bites can be a great snack. One of the reasons they can be so good is that they are a healthy, well-balanced snack. When choosing or making snacks, thinking of the phrase, “Produce + Protein” is helpful in order to build a healthy and satisfying snack. This means including a fruit or vegetable (produce) plus a protein source, and most recipes for Energy Bites satisfy these requirements! The “Produce + Protein” phrase can also apply to many other types of snacks. Some examples include:

• Carrots and hummus
• Leftover scrambled tofu with veggies
• Celery and peanut butter
• Grapes and almonds
• Roasted chickpeas and blueberries

For even more healthy snack ideas, check out our list of suggestions here.

Choosing a Protein Powder 

Because one of the optional ingredients in this recipe is protein powder, I thought it would be good to share some tips and tricks for choosing a protein powder. In my opinion, protein powders and supplements are not a requirement, but can be a good addition to an already healthy, well-balanced diet. Our priority should be to get all of our nutrients from whole plant foods, but sometimes convenience or access needs to be considered. If you feel like a protein powder would be a good addition to your diet, here are a few tips from an article in Today’s Dietitian when selecting one at the grocery store:

• Choose a plant-based protein powder
• Look for two or more sources of plant protein when possible, such as pea and soy
• Look for a short ingredient list to minimize fillers and additives
• Choose low or no added sugars
• Choose low or no artificial sweeteners or sugar alcohols (if these cause digestive issues for you)
• Look for options low in added fiber such as inulin (if these cause digestive issues for you)

Weekly Challenge 

This week, I want to challenge you to make a couple of batches of Energy Bites to have on hand as snacks. I encourage you to be creative with it! There are so many different ways to make them, so try experimenting in the kitchen to see what you come up with.

By Kelsie White Kelsie is passionate about helping others adopt healthy lifestyle practices through sharing nutrition education and setting goals. She believes that optimal nutrition is essential for health and well-being and may look different for each individual. This is why she values getting to know each of her patients and what motivates them. Kelsie grew up in Washington state and completed a Bachelor’s Degree in Health Promotion at Walla Walla University prior moving to Southern California. She most recently attended Loma Linda University, completing a Master of Public Health in Nutrition and Dietetics. Kelsie enjoys spending time with her husband and dog, and activities such as hiking, playing volleyball, cooking, baking, and reading