Tag: energy bites

Masala Nuts and Seeds Bites

Our melting pot of cultures that makes up our diverse country allows us to bring an array of exotic foods and spices from lands far away right into our kitchens. In India, millions have enjoyed masala chai for many generations. Masala chai has made its way into our coffee and tea shops and is commonly sold in grocery stores to make at home. It is a spiced, sweetened black tea mixed with milk, by the classical Indian definition. It is sold in India by chai wallahs, or tea vendors, who pour this aromatic tea from big iron kettles into small cups. Americans have incorrectly shortened to just “chai”, which is not necessarily correct since the word chai alone simply means “milk tea.”  “Masala” refers to the unique combination of spices that our taste buds adore. Masala spices often include cardamom, cinnamon, ginger, cloves, pepper, fennel, and star anise.

Masala can also be a fantastic match for nuts and seeds. The combination of this earthy aromatic spice blend highlights the nutty taste of almonds, peanuts, cashews and other nuts and seeds, perfectly. Since we like to focus on cooking with a purpose around here, let’s not forget to mention how this blend of spices delivers many health benefits. Cinnamon, cardamom, ginger, cloves each have unique nutritive value and have each been studied and linked to various ways they can impact our health. A common theme is their ability to help our body fight off inflammation. Another is their ability to help our metabolism stabilize blood sugar levels.

The recipe below combines masala spices, honey, seeds, raw nuts and our Once Again Almond Butter into a bite sized portions that you can enjoy just about any time of the day. They are hearty enough to be a part of your breakfast and help you stay satiated until your next meal.  They can also be deliciously paired with a cup of hot tea for an afternoon snack —or perhaps they can work too for you as a  post- workout snack to replenish lost energy stores and kick start muscle healing, helping you avoid excessive inflammation. Regardless of when you choose to eat them, they are phenomenal, and you might just find yourself making them week after week. Feel free to share this recipe with friends and adapt it to include your favorite nuts, seeds, or dried fruits!

Masala Nuts and Seeds Bites

Masala Nuts and Seeds Cups

½ cup of raw cashews

½ cup of roasted sunflower seeds

1 teaspoon of cinnamon

½ teaspoon of powdered ginger

¼ teaspoon of ground cardamom

½ cup of shredded unsweetened coconut

¼ cup of currants

2 tablespoons of Once Again Creamy Almond Butter

2 tablespoons of honey

¼ cup applesauce

1 tablespoon of ground flaxseeds

Add all ingredients to a food processor, except for the currants. Once well mixed (do not over process), add in the currants and mix again. Then distribute the mixture evenly among 12 mini-muffin cups and refrigerate to set. You may place the bites in the freezer for 20 minutes for quicker results. Keep these delights in the refrigerator for up to 2 weeks.

Cherry Bombs: Greens Energy Bites

Every once in a while, I have an aha moment in the kitchen, and something surprisingly creative emerges! These Cherry Bombs Energy Bites were something of  an accident. They are similar to the previously shared Chocolate Energy Bites recipe (here). I was separating out all my ingredients to make a batch of those since my supply was running low. I like to have a few in the freezer at all times; they are convenient snacks to grab before a long run or work out. When reaching for the chopped cashews can in the pantry, I accidentally grabbed the greens powder container instead. I looked at it, and that was when the light bulb above my head went on! What a great opportunity to add some greens to my diet in an unexpected way! It was then that I mixed   four tablespoons of greens powder into the whole batch since I did not want a strong greens flavor in these bites. But feel free to add more in if you are looking to maximize your greens intake. The results were fantastic!

We believe that you should eat greens  as much as possible in their natural raw state. But for those days when you just don’t have time to prepare a salad, or make a smoothie with fresh greens, turning to green powders is an effective  way to supplement your diet. Until I created these bites, the only way I had previously utilized my greens powder was in smoothies. I have seen some recipes that incorporate them into cookies or baked goods, but I had  never had the opportunity to try them . These energy bites are a well suited vessel for greens powder. They are sweet enough due to the naturally occurring sugar in dates,  covering any bitterness that you may taste from the  greens powder formula.

Another new addition to these energy bites are the chopped tart cherries. As mentioned a few posts ago, (see link here), tart cherries have incredible properties that benefit in muscle recovery and lower inflammation, when consumed post exercise. Their tart flavor added  a bright fruity touch in these super-chocolaty bites, as well. Moreover, you can use any of your favorite Once Again nut butters  instead of cashew butter. The chopped cashews and pecan meals required for this recipe are also easily swapped for other nut flavors you prefer or may have available in your kitchen. Since I always keep a supply of most nuts, I usually get to pick which one to use, but while at a friend’s  house, I decided to show her how to make this recipe when  all she had were  Brazil nuts. We used those instead of the cashews and the final results were delicious.. Just pulse the Brazil nuts a few times in  the food processor to break them up into smaller bits before adding them to the energy bites mixture.

It’s a delight to watch how children love these energy bites.  I sometimes pack a few  in my children’s lunch boxes, and inevitably they come back asking me to write out the recipe because they shared the bites  with a friend who now also wants to make them. That’s partly why I first made the video of the original energy bites recipe (see video here). It’s much easier to show people how to make them than  trying to write it all out. Do you add any fun twists to your energy bites at home? Share them with us in the comments’ section below!

Cherry Bombs Energy Bites

Cherry Bombs Energy Bites

16 ounces of dates

2 tablespoons of cacao powder, unsweetened

4 tablespoons of pecan meal

¼ cup chopped of cashews

¼ cup of chopped tart cherries

2 tablespoons of Once Again Creamy Cashew Butter

4 tablespoons of a greens powder of your choice

Start by adding dates to your food processor. Even though you can purchase dates without the pits, I always recommend checking each one by hand before adding them to the food processor. Pulse them several times until you achieve a ball-like consistency. Next add cashew butter, greens powder, pecan meal and cashews. Lastly, remove dough from food processor and mix in the tart cherries. You may use your hands to fold in the cherries, just make sure to wet your hands so the mixture doesn’t stick to them. Roll the mixture  into balls and keep them in the refrigerator for up  to 10 days. Or freeze them for up to 45 days. (They may last longer, but so far I have only savored  their flavor and consistency after having them stored for a maximum of 45 days.)

Chocolate Energy Bars/Bites Recipe

What’s the difference between a candy treat and a power-packed  energy snack? It’s a difficult line to draw. Both options are high in sugar, but the quality of ingredients may be the deciding factor. This recipe brushes pretty close between the lines of being an energy snack and/ or  a  candy treat. No need to panic though, it works as both extremely well. But let’s back up a little  and explore  why I developed this recipe and have shared it multiple times already before I was even able to post it! The second I made it, and I snapped  picture of it for Instagram, requests came flooding in for the recipe. Not only my fellow runner friends wanted this magical energy treat but also my friends from our moms’  group. They just had to have this “cleaner and better version” of “candy” that they could offer to their kids.

I have been looking for a quick energy drop that is so easy to digest that one could eat it before going out on a job or an endurance workout . I have some energy bites that I have shared on this blog before, and I still make them often as well. But I wanted one that didn’t have any grains this time for the sake of variety, as well as  having a differently sourced form of  energy. Our body requires energy to run, but how we ingest that energy creates  different  routes  for our body to process it. Carbohydrates and sugar provide this quick energy that our body can burn through while we exercise and or run. It is up to us to find just the right ones for our bodies that result in the best performance. That’s right! This is not a one answer fits all puzzle. Some athletes, for example, rely on a tablespoon  of  honey right before a 5 mile run in order to achieve better running times,  while conversely others prefer a banana with peanut butter.. In the end, they all contain about the same amount of carbohydrates, but how your body digests each and breaks the food  down to “usable energy” remains  a bit different. Therefore, finding the ones that work for you is a matter of trying and keeping track of  performance.

These energy bites are made up mainly of dates. Dates have a high sugar content, making them   a   energy booster. They are also rich in potassium and fiber. In just one cup of chopped dates, you’ll find a combined 12 grams of soluble and insoluble fiber, as well as around 415 calories and 3.6 grams of protein. By adding the pecan meal (which can be substituted for any other nut finely ground up into a powder consistency) and cashew butter, the flavor and nutrients are enhanced as well. And since chocolate is my friend always, I added some cacao powder and chocolate chips, which are completely optional. Instead you can add vanilla extract and chopped dry cherries for a new flavor..

The other super fans of these bars or drops —  it all depends on how you choose to prepare them — are kids! Our goal is, of course,  to decrease the amount of  processed sugar in children’s diets. The unfortunate numbers for childhood chronic diseases are  related to their overwhelming intake of sugar, which  is still much higher than desired in our country. These treats, on the other hand, provide a satisfying sweet flavor with added benefits. The nutrients found in these energy drops are not present in the vast majority of candy marketed to children. Although they may contain the same grams of sugar, these will provide vitamins and minerals, fiber, protein and no added artificial preservatives. It is what I like to call a “clean candy.1’ This way we still understand they are high sugar and not something you’d want to provide as a daily afternoon snack, allowing  your child to pop five or six at a time into their mouths. But instead of gum, candy coated chocolate, hard sugar candy,, these are without a doubt a better choice for your kids!

Not sure you can make them at home? Grab the ingredients and watch the video below, so we can make them together!

Energy Bites from Once Again Nut Butter Blog, Carolina Jantac, MS, RD LD

Chocolate Energy Bars/Drops

 1 pound of dates

½ cup pecan meal (ground pecan to a fine powder consistency)

1 tablespoon cacao powder

1 tablespoon Once Again Nut Butter Cashew butter

½ cup dark chocolate chips

Add half of the dates to food processor and pulse on high until the mixture forms into a ball, and then add in the other half of the dates and pulse again. Now add pecan meal and cacao powder to the food processor and pulse until well mixed. Last, add the cashew butter and chocolate chips. The mixture will be very sticky. By slightly dampening your hands with water, it  will be  much easier to work with this “dough.”  Place it on  parchment paper, and place another piece of parchment paper on top of it. Roll it out using a rolling pin until it reaches desired thickness. One half inch of dough  makes a great sized bar. Then cut and place bars in lined pan to set in refrigerator for 15 minutes. You may also roll them into bites. Store in refrigerator for up to 10 days or freeze for up to 30 days. This recipe makes about 18 bars.

Estimated calories: 110 per bar when making 18 bars total.

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