These energy bites are a fantastic way to fuel your day with protein, healthy fats, and fibre.
Feel free to customise them with your favourite ingredients!
Yields: 12 bites Prep time: 15 minutes Chill time: 30 minutes (optional)
Ingredients:
2 tablespoons nut butter of choice (such as almond butter)
35g protein powder chocolate or vanilla (Your choice)
Lemon juice (start with 1 teaspoon and add more gradually) OR apple juice (if preferred)
150g mixed seeds (sunflower, pumpkin, flax, etc.)
200g granola
3 tablespoons chia seeds
2 tablespoons goji berries
Optional: 80g dark chocolate (for melting)
Optional: 2 tablespoons dried fruit (such as yellow currants, cranberries, or raisins)
Optional additions: Collagen powder or probiotics (follow dosage instructions on the packaging)
Method:
Mix the Dry Ingredients: In a medium bowl, combine the protein powder, mixed seeds, granola, chia seeds, goji berries, and any dried fruit and optional collagen or probiotics you are using. Stir well to ensure everything is evenly distributed.
Bind the Mixture: Add the nut butter to the dry ingredients. Begin adding the lemon juice (or apple juice) a little at a time, starting with about 1 teaspoon. Mix thoroughly after each addition. Continue adding small amounts of liquid and mixing until the mixture just starts to stick together when you squeeze a small amount in your hand. You want it to hold its shape without being too wet.
Form the Bites: Once the mixture is cohesive, roll it into 12 equal-sized balls.
(Optional) Melt the Chocolate: If you’re using dark chocolate, gently melt it in a heatproof bowl set over a saucepan of simmering water (double boiler method) or in short bursts in the microwave, stirring frequently to prevent burning.
(Optional) Coat with Chocolate: Dip each protein bite into the melted chocolate, ensuring it’s evenly coated. Alternatively, you can drizzle the melted chocolate over the tops of the bites.
Chill : Place the protein bites on a parchment-lined plate or tray and refrigerate for at least 30 minutes to allow them to firm up, especially if you’ve added a chocolate coating.
Enjoy! Store your Bites in an airtight container in the fridge for up to 2 weeks.
Calories and Health Benefits (approximate and will vary based on specific ingredients used):
- Calories: Approximately 150 (without chocolate), depending on the specific ingredients and portion sizes. Adding chocolate will increase the calorie count.
- Protein: A good source of protein from the protein powder and nut butter, contributing to muscle repair and satiety.
- Healthy Fats: Rich in healthy monounsaturated and polyunsaturated fats from the nut butter and seeds, which are beneficial for heart health.
- Fibre: The oats in granola, seeds, and chia seeds provide a good amount of dietary fiber, aiding digestion and promoting fullness.
- Antioxidants: Goji berries and dark chocolate (if used) are sources of antioxidants, which help protect your cells from damage.
- Omega-3 Fatty Acids: Chia seeds and some seeds in the mix are excellent sources of omega-3 fatty acids, known for their anti-inflammatory properties.
- Vitamins and Minerals: The variety of ingredients contributes to a range of vitamins and minerals, supporting overall health.
- Customizable: You can easily adjust the recipe to suit your dietary needs and preferences by swapping nut butters, using different protein powders (whey, plant-based), or adding other ingredients like shredded coconut or spices.
Enjoy your homemade protein bites! Let me know if you have any other questions.
Maria
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