4 minute read
cook-at-home
power up!
with snack bars and energy balls
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It’s back-to-school time, and that means snacks are front and center. Students aren’t the only ones that get midafternoon hunger pangs. We can all benefit from nutrient-rich, energy-filled snacks—no matter the time of day.
Snack Bars
When making snack bars at home, you can control the ingredients and the flavors that go into them.
Oats are one of the most popular healthy ingredients found in homemade snack bars. Rich in fiber, protein, potassium, magnesium, and omega-3 fatty acids, oats are filling and wholesome and easily bind with other ingredients. Wheat germ is another nutritious addition.
Nuts, seeds, and natural sweeteners fuel the body with good carbs, fats, and protein. Dried fruit adds chewiness and sweetness. Some favorites include shredded coconut, raisins, dried cranberries, dried cherries, dried apricots, dates, and dried figs.
Protein powder is sometimes added to snack bars to boost their nutritional value and flavor.
Honey, peanut butter, almond butter, or coconut oil bind everything together.
Spices may be added to boost flavor. Cinnamon, cardamom, nutmeg, and ginger are some favorites.
Energy Balls
Bite-sized energy balls are easy to transport, making them a favorite for lunchboxes, car trips, and outdoor excursions.
Like snack bars, energy balls can be customized with your favorite nuts, seeds, spices, and sweeteners. They’re easier to make than snack bars since they don’t require any baking.
Here’s a simple base recipe that can be customized: 1. Start with 2 cups of rolled oats. (If you’re gluten free, be sure the oats you select are labeled gluten free on the product packaging.) Add 1 cup of creamy nut or seed butter. 2. Drizzle in ½ cup of honey, agave nectar, molasses, or maple syrup. These items add sweetness and moisture, and act as a binder. 3. Customize the flavor by adding no more than ½ cup total of any of the following: shredded coconut, dried fruit, chocolate chips, sunflower seeds, or nuts (be sure items are chopped). 4. Add a pinch of salt and/or a few sprinkles of ground cinnamon, cardamom, or ginger to boost flavor without adding calories. 5. Stir all ingredients together until well blended or use a food processor or blender to combine. 6. Scoop out a tablespoon of mixture and roll into a ball. Repeat until all mixture has been formed into balls. Refrigerate up to 5 days in an airtight container. ●
SELECTED SOURCES “The easiest formula to follow to make a week’s worth of healthy energy balls” by Joy Howard, www.EatingWell.com, 7/28/20 • “How to make your own snack bars” by Bob’s Red Mill, www.BobsRedMill. com, 4/10/21
From Bliss Bites by Kate Bradley ($14.99, Hardie Grant Books, 2018) 1½ c (5½ oz) walnut halves 8 Medjool dates (about 5½ oz), pitted 1½ oz almond butter ¼ c (1 oz) raw cacao powder Finely grated zest of 1 orange 1 tsp orange extract
1. Place all ingredients in a food processor or blender and pulse until combined. 2. Take about 1 tablespoon of the mixture at a time and roll into 1-inch balls.
3. Place balls in an airtight container. Refrigerate or freeze the balls. They will keep for up to 2 weeks in the fridge, and a couple of months in the freezer.
10 min
prep time makes 14
Kitchen Note: These bliss balls are a Jaffa orange lover’s delight. Try them as a great afternoon snack or as a midmorning pick-me-up. They’ll keep your day balanced and your sweet tooth satisfied. Add some chocolate protein powder (about 2 tablespoons) for some extra energy, or drizzle them with melted chocolate for a delicious dessert-time treat.
Per serving (2 balls): 128 Calories, 3 g Protein, 24 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 4 g Fiber, 4 g Total fat (1 g sat), 1 mg Sodium, ★ Vitamin E, Magnesium, Phosphorus
Choc Mint Bliss Balls
From Bliss Bites by Kate Bradley ($14.99, Hardie Grant Books, 2018) 1½ c (5½ oz) walnut halves 8 Medjool dates (about 5½ oz), pitted 1½ oz almond butter ¼ c (1 oz) raw cacao powder 1 tsp vanilla extract or ½ tsp vanilla powder 1 tsp peppermint extract
1. Place all ingredients in a food processor or blender and pulse until combined well. 2. Take about 1 tablespoon of the mixture at a time and roll into 1-inch balls.
3. Place balls in an airtight container, and then refrigerate or freeze them. They will keep for up to 2 weeks in the fridge, and a couple of months in the freezer.
10 min
prep time makes 14
Kitchen Note: A simple, delicious, and fresh-tasting snack to have while you’re on the go, these little grain-free bites will keep your brain fueled and those sweet cravings satisfied. Think of this no-guilt treat as a chocolate-mint cookie replacement, or if you’re old school, an after-dinner mint replacement.
Per serving (2 balls): 127 Calories, 3 g Protein, 24 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 4 g Fiber, 4 g Total fat (1 g sat), 1 mg Sodium, ★ Vitamin E, Magnesium, Phosphorus
