Wednesday, April 11, 2012

No Bake Energy Bites

I was challenged to have an interactive session with some high school aged track and field athletes last night.  The challenge was that we were in a hotel board room, not a kitchen, and the goal was to discuss snacks and hydration.  In the end I came across a few different recipes for energy bites and went with a simple/basic version.  The one I based the session off of was from Food Doodles.  It's a great recipe that I will have fun modifying and trying with different ingredients.  It's also relatively quick and involves fairly standard household ingredients. 

The goal was to create bites or balls, but many of the athletes ended up dishing it out and eating with forks and spoons.  It went over really well with the group and many wanted the recipe to make them at home.

Here is the recipe I provided them with:

Energy Bites
Makes approximately 2 dozen depending on size.

  • 1/2 C nut butter (almond butter, peanut butter, sunflower seed butter or any other nut or seed butter)
  • 1/3 C honey
  • 1 C old fashioned rolled oats (you can toast for a nuttier flavor at 350 degrees for about 10 minutes)
  • 1 C shredded unsweetened coconut (you can substitute any dry ingredients for this, wheat bran or germ, oat bran, some ground flax seed, any kind of ground nuts or seeds)
  • 1-2 tsp vanilla
  • 1/2 C other addins (any kind of whole or roughly chopped nuts or seeds, dried fruit, good, etc)
In a large bowl add the nut butter, honey, and vanilla. If all your ingredients are room temperature you should be able to stir to combine. If this is difficult you can warm in the microwave for a few seconds or even place the bowl in an inch or two hot water for a few minutes to soften everything. Once this is combined add the remaining ingredients. Chill for 15-30 minutes and roll into balls.  

Steph Langdon (Wheler), RD
something nutrishus counselling & coaching