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Energy Bites

I’m Kayli Anderson, dietitian and natural foods chef. PBM is your headquarters for empowering, woman-centered plant-based nutrition and lifestyle guidance. 

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Homemade Energy Bites are one of my favorite snacks to make at home and have on hand. They’re much cheaper than store-bought energy bars, they don’t come with wasteful packaging, and you can pack them with healing foods and still make them delicious. These Energy Bites are easy to make and a joy to eat. They’re packed with healing ingredients with unique health benefits for women – dates, cocoa, tahini, flaxseed, coconut, oats, and spices. Make a big batch and store in the freezer for easy snacks.

Follow along as I make them!

Healing Ingredients:

Dates

Dates are truly nature’s candy! They’re sweet, caramely, and delicious. Eating dates in late pregnancy can help with on-time, healthy labor and delivery. The general recommendation for this is about 4-6 dates per day.

Tahini

Tahini paste is made from sesame seeds. Tahini is high in calcium, and it’s a great seed butter option for people with nut allergies.

Flaxseed

Flaxseeds are rich in fiber and omega-3 essential fatty acids. Eat 2 tbsp. per day to get your dose of omega-3s. Flaxseeds have also been shown to regulate hormones like estrogen and progesterone. Because of this, they can be helpful for PCOS and PMS and menopausal symptoms. They can also be helpful for regulating blood sugar and for constipation. Make sure you grind them first or buy ground flaxseed so your body can absorb their nutrition.

Oats & Coconut

Old-fashioned oats are an excellent source of soluble fiber which helps support healthy bowel movements, feeling satisfied after a meal, steady energy, and lower cholesterol. Coconut flakes also contain fiber.

Related:  Green Goddess Gazpacho

Cacao Powder

Cacao powder is just raw cocoa powder. It’s especially rich in antioxidants, so it fights inflammation. It’s also been shown to be mood-boosting and supportive of symptoms of depression. If you can’t find cacao powder, feel free to substitute unsweetened cocoa powder.

Cinnamon

Cinnamon is a wonderfully warming spice that you probably already know and love. But cinnamon has some super powers you might not know about. Some research indicates that it may help improve insulin sensitivity, making it a good choice for anyone with insulin resistance. It’s also anti-inflammatory and anti-microbial.

Nutmeg & Cardamom

Nutmeg and cardamom are also warming spices. Aside from lending delicious flavor, both of these spices are also helpful for digestion.

Energy Bites

Energy Bites

Yield: 36 bites

Author: Kayli Anderson MS RDN
Prep time: 15 Mininactive time: 1 HourTotal time: 1 H & 15 M
These Energy Bites are easy to make and a joy to eat. They’re packed with healing ingredients with unique health benefits for women – dates, cocoa, tahini, flaxseed, coconut, oats, and spices. Make a big batch and store in the freezer for easy snacks.

Ingredients

  • ½ cup Pitted Medjool Dates, packed
  • ½ cup Ground Flaxseed
  • ¾ cup Old-fashioned Oats
  • ½ cup Coconut Flakes
  • ¼ cup Cocoa powder
  • ½ tsp Cinnamon
  • ¼ tsp Cardamom
  • ¼ tsp Nutmeg
  • ½ cup Tahini
  • ½ cup dark chocolate chips (optional)

Instructions

  1. Line a casserole dish with parchment paper and set aside.
  2. Soak the dates in water for at least 30 minutes, or overnight in the refrigerator.
  3. In a food processor, combine ground flaxseed, oats, coconut, coconut, cocoa powder, cinnamon, cardamom, and nutmeg. Pulse until the coconut and oats are broken into small pieces. Transfer to a separate bowl and set aside.
  4. Drain dates and add to the food processor with the tahini. Blend until the mixture forms into a well-incorporated paste.
  5. Add the dry mixture back into the food processor with the paste. Blend until fully incorporated. The mixture should easily stick together when you squeeze it between your fingers. Add optional chocolate chips, and pulse a few times to incorporate.
  6. Transfer mixture into the lined dish, and press it firmly and evenly into the dish. Allow it to sit in the refrigerator for 30 minutes. Cut into 36 bites. Store bites in the refrigerator or freezer.
Related:  Pumpkin Omega Muffins

Calories

67.94

Fat (grams)

3.99

Sat. Fat (grams)

1.10

Carbs (grams)

7.32

Fiber (grams)

1.59

Net carbs

5.72

Sugar (grams)

3.70

Protein (grams)

1.55

Sodium (milligrams)

5.93

Cholesterol (grams)

0.19

Created using The Recipes Generator


energy_bites.jpg


+ References

Alam Khan, Mahpara Safdar, Mohammad Muzaffar Ali Khan, Khan Nawaz Khattak, Richard A. Anderson
Diabetes Care Dec 2003, 26 (12) 3215-3218; DOI: 10.2337/diacare.26.12.3215

Crawford P. Effectiveness of cinnamon for lowering hemoglobin A1C in patients with type 2 diabetes: a randomized, controlled trial. J Am Board Fam Med. 2009;22(5):507-512. doi:10.3122/jabfm.2009.05.080093

Deutch B. Menstrual pain in Danish women correlated with low n-3 polyunsaturated fatty acid intake. Eur J Clin Nutr. 1995;49(7):508-516.

Dew TP, Williamson G. Controlled flax interventions for the improvement of menopausal symptoms and postmenopausal bone health: a systematic review. Menopause. 2013;20(11):1207-15.

Dodin S et al. Flaxseed on cardiovascular disease markers in healthy menopausal women: a randomized, double-blind, placebo-controlled trial. Nutrition. 2008;24(1):23-30.

Dodin S, Lemay A, Jacques H, Legare F, Forest JC, Masse B. The effects of flaxseed dietary supplement on lipid profile, bone mineral density, and symptoms in menopausal women: a randomized, double-blind, wheat germ placebo-controlled clinical trial. J Clin Endocrinol Metab. 2005;90(3):1390-7.

Joerg Gruenwald, Janine Freder & Nicole Armbruester (2010) Cinnamon and Health, Critical Reviews in Food Science and Nutrition, 50:9, 822-834, DOI: 10.1080/10408390902773052

Razali N, Mohd Nahwari SH, Sulaiman S, Hassan J. Date fruit consumption at term: Effect on length of gestation, labour and delivery. J Obstet Gynaecol. 2017;37(5):595-600. doi:10.1080/01443615.2017.1283304

Scholey AB, French SJ, Morris PJ, Kennedy DO, Milne AL, Haskell CF. Consumption of cocoa flavanols results in acute improvements in mood and cognitive performance during sustained mental effort. Journal of Psychopharmacology. 2010;24(10):1505-1514. doi:10.1177/0269881109106923

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