Easy Energy Bite Recipes to Fuel Your Day

by Kristen Norton | Oct 22, 2024 | Well Balanced Wisdom

Looking for a healthy snack that’s easy to make, packed with nutrients, and perfect for busy days? Energy bites are the ultimate solution. They’re quick, customizable, and great for keeping you fueled on the go. Whether you’re craving something sweet, savory, or nutty, we’ve got you covered with these 6 delicious energy bite recipes and tips for perfecting your own versions tailored to you!

Why Make Your Own Energy Bites?

Energy bites are not only convenient but also allow you to control the quality of the ingredients and the amount of sugar/sweetness you want. Plus, they’re packed with nutrients to keep you fueled throughout the day, making them perfect for busy mornings, workout recovery, or an afternoon pick-me-up.

The Formula for Perfect Energy Bites

Creating the perfect energy bite is easy when you start with this simple formula:

1. Oats (old-fashioned oats will provide a slightly chewy texture or quick oats create a softer, smoother texture, and quicker prep. We do not recommend using steel-cut oats.)
2. Nut Butter or Seed Butter (any type works from peanut butter to sun butter)
3. Sweetener of choice (liquid sweeteners like honey, maple syrup, or agave work best, but you’ll see in some of our recipes we use dates)
4. Add-ins (dried fruit, nuts, flax meal, chia seeds, or even mini chocolate chips)

Once you’ve got the basics down, you can start experimenting with different combinations!

Base Recipe for Energy Bites

Here’s a basic recipe you can use as a starting point:

Ingredients:

• 1 cup quick oats (gluten-free, if needed)
• 1/2 cup peanut butter (or any alternative)
• 2 tablespoons sweetener (honey, maple syrup, or agave nectar)
• 1/2 cup flax meal (ground flax seeds)
• 1/2 cup chocolate chips (optional)
• Unsweetened coconut flakes (optional)

Directions:

1. Add all ingredients to a large mixing bowl and stir until everything is well incorporated.
2. If the mixture seems dry, add liquid (water will do) one tablespoon at a time until you reach the right consistency.
3. Using a small ice cream scoop or two spoons, portion out the mixture into 24 bites.
4. Serve and enjoy! This recipe makes 8 servings, and the bites can be stored in the fridge for a week.

Get Creative and Experiment with Different Mix-Ins

The beauty of energy bites is their versatility. You can switch out ingredients based on what you like or what you have on hand. Here are a few ideas:

• For the crunch: Add nuts like almonds, walnuts, or pecans.
  • Nutrition benefits: Nuts add protein, fiber, and healthy fats, keeping you full longer.
• For fruity sweetness: Toss in dried fruits like cherries, cranberries, raisins, or apricots.
  • Nutrition tip: Look for options with no added sugar.
• For a nutritional boost: Include chia seeds, flaxseeds, or hemp hearts.
  • Seeds boost fiber, protein, and healthy fats for steady energy.
• For protein: Add a scoop of protein powder or collagen powder to give your bites an extra nutritional punch.

Start with Small Batches

Making small batches (e.g., half or a quarter of a full recipe) allows you to try out different ingredient combinations without wasting too much if a batch doesn’t turn out as expected. Small batches make it easier to adjust flavors, sweetness, and textures. You can taste-test as you go and tweak ingredients incrementally, finding the right balance for your palate.

Don’t be discouraged by a batch that doesn’t turn out as you hoped. Each attempt is a step toward perfecting your recipe. If something doesn’t work, think about what might have gone wrong—was it too sweet, too dry, or lacking flavor? Over time, you’ll develop a sense of what works well together and how to adjust ratios for different flavors. This refinement process is part of the fun!

If you aren’t quite ready to get creative on your own and want a place to start, we’ve got you covered. Below you’ll find 6 different energy bite recipes with unique combinations.

Here’s 6 Combinations You’ll Want To Try

1. Almond Joy Energy Bites

Inspired by the classic candy bar, these bites combine chocolate, coconut, and almonds for a satisfying sweet treat.

Ingredients:

• 1 cup rolled oats (gluten-free if needed)
• 1/2 cup almond butter
• 1/4 cup shredded unsweetened coconut
• 2 tablespoons maple syrup
• 1/4 cup mini dark chocolate chips
• 1/4 cup chopped almonds

Directions:

1. Mix all ingredients in a bowl until well combined.
2. Add a splash of almond milk if the mixture is too dry.
3. Roll into bite-sized balls and refrigerate until firm.

2. Peanut Butter Banana Energy Bites

This combination of peanut butter and banana is a classic, perfect for a nutritious, naturally sweet snack.

Ingredients:

• 1 cup quick oats
• 1/2 cup peanut butter
• 1/4 cup mashed ripe banana
• 1 tablespoon honey or maple syrup
• 1 tablespoon chia seeds
• 1/4 teaspoon cinnamon
• Optional: 1/4 cup mini chocolate chips or dried banana chips for extra flavor

Directions:

1. Mash the banana in a mixing bowl, then add the oats, peanut butter, sweetener, chia seeds, and cinnamon.
2. Mix well until combined. Add a bit of almond milk if needed for consistency.
3. Roll into small balls and chill in the fridge for at least 30 minutes before serving.

3. Cranberry Pistachio Energy Bites

For a tart and nutty flavor combination, these bites feature dried cranberries and crunchy pistachios.

Ingredients:

• 1 cup rolled oats
• 1/2 cup cashew or almond butter
• 1/4 cup dried cranberries, roughly chopped
• 1/4 cup pistachios, chopped
• 2 tablespoons honey or agave syrup
• 1 tablespoon flax meal (ground flax seeds)

Directions:

1. Combine all ingredients in a large bowl and mix until everything is evenly distributed.
2. If the mixture seems too dry, add a tablespoon of water or milk until it holds together.
3. Roll into balls and refrigerate for about 30 minutes before enjoying.

The next three recipes are a little more complex. Instead of a liquid sweetener, they use dates and instead of mixing with your hands or a spoon, a food processor is recommended.

4. Pumpkin Pie Bites

Perfect for fall, these bites combine the warmth of pumpkin and spices with a chocolate drizzle.

Ingredients:

• 1/4 cup medjool dates, pitted
• 1/4 cup unsalted almond butter
• 1/4 cup pumpkin puree
• 2 tsp maple syrup
• 1 1/2 tsp pumpkin pie spice (ginger, nutmeg, cinnamon)
• 1/4 tsp salt
• 2 Tbs coconut flour
• 1 1/2 cups oats
• 1/4 cup dark chocolate, melted
• 1 tsp coconut oil
• 1 Tbs sliced almonds for garnish

Directions:
Soak dates in boiling water, then combine all ingredients (except chocolate and almonds) in a food processor. Once chilled, roll into balls and drizzle with melted chocolate. Garnish with almonds for an extra crunch!

5. Carrot Cake Bites

Like a bite-sized version of your favorite cake, packed with oats and shredded carrots.

Ingredients:

• 1/4 cup almond butter
• 1/2 cup medjool dates, soaked in boiling water
• 1 cup quick-cook oats
• 1/4 cup finely shredded carrots
• 1/2 tsp vanilla extract
• 1/4 tsp salt
• 1 tsp cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp nutmeg
• 1/4 cup finely chopped raw walnuts

Directions:
Blend all ingredients except walnuts in a food processor. Roll the mixture into balls and coat one side with chopped walnuts for a crunchy, satisfying texture.

6. Ultimate Coffee Energy Bites

For coffee lovers, this recipe brings a caffeine boost with every bite.

Ingredients:

• 1 1/2 cups raw pecans
• 4 medjool dates, pitted
• 1 Tbs chia seeds
• 1 tsp ground coffee beans
• 1 tsp cocoa powder
• 2 Tbs coconut oil
• 1 tsp vanilla extract
• Salt to taste

Directions:
Pulse pecans in a food processor, then add the rest of the ingredients and mix until smooth. Form into 12 bites and refrigerate until firm. Dust with extra cocoa powder for a rich finish.

PRO TIPS:

Adjusting Proportions Based on Ingredients

If you’re using ingredients with high moisture content, such as fresh fruits (like mashed bananas or pumpkin), you may need to reduce the amount of liquid or nut butter in your recipe to maintain the right consistency. If you find that your mixture is too soft, consider increasing the dry components, like oats or protein powder, to absorb some of the extra moisture.

How to Keep Energy Bites from Crumbling

On the other hand, sometimes energy bites can end up a little too dry and crumbly. If this happens, don’t worry—it’s easy to fix! You can bind the ingredients together by adding a bit more liquid sweetener, nut butter, or even just a small splash of water. Start with a teaspoon at a time until the mixture holds together when pressed.

TRY THIS – The mixture can be sticky but wearing gloves or spraying your hands with a non-stick spray can help!

How to Make Energy Bites Last Longer

If you want your bites to stay fresh as long as possible, store them in the freezer. Most recipes will last up to a month in the freezer, and they’re ready to eat after just a few minutes of thawing. If you plan to keep them in the fridge, they’ll last about 1-2 weeks.

TRY THIS – If you need a quick snack for the week, make a large batch of energy bites, freeze them, and grab a few as needed.

Time to try for yourself!

Now that you’ve got 6 mouthwatering energy bite recipes and some pro tips, it’s time to start creating! Whether you’re packing these bites for a busy workday, after the gym, or for a kid-friendly snack, they’re sure to hit the spot.

Do you have a favorite energy bite flavor? Let us know by tagging us or messaging us on Instagram!

Simple Ways to Recharge Your Energy: A Dietitian’s Guide to Fall

by Kristen Norton | Aug 28, 2024 | Well Balanced Wisdom

As September rolls in and the leaves start to turn, there’s a certain magic in the air. Fall brings cozy sweaters, pumpkin everything, and a fresh start. But it can also bring a dip in energy as the days get shorter and the pace of life picks up. Don’t worry; I’ve got some simple, fun tips to help you recharge your energy this fall. Let’s dive into how you can embrace the season, nourish your body, and feel your best as we head into autumn.

Savor the Season’s Harvest

Fall is bursting with delicious, nutrient-rich foods that can give your energy levels a natural boost. Apples, pumpkins, sweet potatoes, and Brussels sprouts are all in season and packed with vitamins, fiber, and antioxidants. According to a study published in Nutrition Reviews, foods rich in fiber and antioxidants can improve overall energy levels and metabolic health. You’ll likely see some of our fall favorites if you receive our weekly recipe in your inbox!

Spice It Up with Fall Flavors

Adding spices like cinnamon, nutmeg, and ginger to your meals not only enhances flavor but can also support energy and digestion. Cinnamon, for example, has been linked to improved blood sugar control, which helps maintain steady energy levels throughout the day. What’s more delicious than adding cinnamon to your oatmeal, coffee, muffins, toast, yogurt, or smoothie?

Stay Hydrated with a Fall Twist

As the weather cools down, it’s easy to overlook hydration. However, staying hydrated is crucial for maintaining energy levels. Herbal teas and warm beverages can be a great alternative to cold water. According to the Journal of Human Nutrition and Dietetics, adequate hydration is essential for physical and mental performance, and warm fluids can be just as effective in maintaining hydration as cold drinks.

Embrace Fall’s Cozy Comforts (Without Overindulging)

While it’s tempting to indulge in fall treats like sugary pumpkin spice lattes daily, moderation and balance are critical. If you want to enjoy a comforting latte daily – find ways to reduce the added sugar content and pair it with protein. Research in Nutrients reveals that combining protein with carbohydrates can help reduce the glycemic impact of sugary foods, stabilizing blood sugar and energy levels. So, pair your sugary treat with protein or fiber-rich foods to prevent energy crashes and tackle your morning strong.

Move with the Season

Fall is a beautiful time to get outside and enjoy the crisp air. Whether hiking to see the fall foliage or raking leaves, physical activity can boost your energy and improve your mood. The American Psychological Association highlights that physical activity, especially in natural settings, can reduce stress and increase energy levels. So, get outside and embrace the season as much as you can.

Adjust Your Sleep Routine

As the sun sets earlier, it’s important to adjust your sleep routine to maintain energy levels. Research published in Sleep Medicine Reviews indicates that maintaining a consistent sleep schedule and creating a calming pre-sleep routine can improve sleep quality and overall daytime energy.

Practice Gratitude and Reflection

Fall is a season of change, making it a great time for reflection and gratitude. Research in the Journal of Positive Psychology suggests that practicing gratitude can lead to increased energy, reduced stress, and improved overall well-being.

FOOD FOR THOUGHT

Fall is a season of warmth, change, and renewal. By embracing the season’s bounty, savoring fall flavors, staying active in nature, adjusting your sleep, and practicing gratitude, you can recharge your energy and enjoy all the beauty of autumn. Use these strategies to keep your energy and joy high all season long, and if you need support from a friendly dietitian, we’re just a phone call away!

References:

1. Nutrition Reviews. (2020). Dietary Fiber and Energy Metabolism. Nutrition Reviews, 78(3), 244-256.
2. Journal of Diabetes Science and Technology. (2018). Cinnamon and Blood Sugar Control: A Review of Clinical Trials. Journal of Diabetes Science and Technology, 12(5), 1022-1031.
3. Journal of Human Nutrition and Dietetics. (2015). Hydration and Health: A Review. Journal of Human Nutrition and Dietetics, 28(5), 590-601.
4. American Psychological Association. (2022). The Benefits of Physical Activity in Natural Settings. American Psychological Association.
5. Sleep Medicine Reviews. (2019). Sleep Hygiene and Sleep Disorders: A Review. Sleep Medicine Reviews, 43, 81-90.
6. Journal of Positive Psychology. (2016). Gratitude and Well-Being: A Review of the Literature. Journal of Positive Psychology, 11(2), 142-156.

The Truth About Organic Produce: Health Benefits, Costs, and Pesticide Risks Explained

by Kristen Norton | Aug 7, 2024 | Well Balanced Wisdom

A trip to the grocery store can feel like navigating a maze, especially when you’re in the produce department deciding between organic and conventional choices. With organic prices often higher, it’s natural to wonder if they’re really worth the splurge. For health-conscious individuals and families on a budget, knowing when to spend extra is key. In this blog post, we’ll explore these differences and help you figure out what matters most for your health and lifestyle.

What Does “Organic” Mean?

Understanding what organic really means can help you decide if it aligns with your health and environmental values. For many, choosing organic is about reducing exposure to synthetic chemicals and supporting sustainable farming practices.

Organic farming focuses on growing food in ways that benefit the environment and promote biodiversity. This means no synthetic pesticides, herbicides, or fertilizers are used. Instead, farmers rely on natural methods like crop rotation, composting, and biological pest control.

Is Organic Produce Healthier?

You might think that organic produce is more nutritious due to the natural farming practices. However, studies have shown that there is no significant difference in vitamin levels between organic and conventional produce. On the other hand, some research suggests that organic produce often contains higher levels of beneficial plant compounds, such as antioxidants and polyphenols, which can contribute to better overall health.

When it comes to reducing your risk of pesticide exposure, organic produce definitely wins. A comprehensive review conducted by researchers at Stanford University analyzed 237 studies comparing organic and conventional foods. They found that organic produce had a 30% lower risk of pesticide contamination compared to conventional produce​.

While the FDA sets limits on pesticide residues to ensure food safety, there is ongoing concern about the cumulative effects of these residues. Chronic exposure to pesticides, even at low levels, may cause significant health issues over time, including hormonal imbalances and genetic damage. Some pesticides can disrupt the endocrine system, potentially affecting hormone regulation and leading to reproductive and thyroid issues. They can also impact the gut microbiome, affecting digestion and immune function. Children, pregnant women, the elderly, individuals with chronic illnesses, and farm workers are most vulnerable to these potential issues.

Cost of Organic. Is it worth it?

Organic foods often come with a higher price tag due to more expensive farming practices and certification processes. If the higher cost of organic produce is a barrier, buying conventional fruits and vegetables is better than not consuming produce at all. In many cases, the health benefits of eating more fruits and vegetables, regardless of their organic status, outweigh the potential drawbacks.

Prioritizing organic versions of certain fruits and vegetables that are higher risk for pesticides is another way to limit your exposure while not completely blowing your grocery budget. A review done by Consumer Reports helps us know which fruits and vegetables are worth splurging on.

Unlike the Dirty Dozen list, which only considers the number of pesticide types, Consumer Reports evaluates the risk of each fruit and vegetable by looking at the number of pesticides found, how frequently they appear, their concentrations, and their toxicity. They also determined how many servings a day would be safe to consume.

Their extensive review of seven years’ worth of USDA data found that 20% of fruits and vegetables tested had significant pesticide risks, especially imports from Mexico. While some produce showed a concerning level of pesticide levels, nearly two-thirds of the foods tested had minimal risks. This is really positive news. It means we can selectively purchase organic, and safely enjoy conventional versions of all the rest of the produce department.

Fruits and vegetables with the highest risk from pesticides

So, which conventionally grown fruits and vegetables did Consumer Reports find to be the most risky? According to their ratings, bell peppers, blueberries, and white potatoes are very high risk if you eat a lot of them or eat them often. To minimize your pesticide risk, eat less than a serving a day or choose organically grown versions. Furthermore, strawberries, green beans, hot peppers, kale, mustard greens and spinach were high risk. It is recommended that you limit your servings of these to 1 a day or choose organically grown versions.

Some produce samples, like celery and strawberries, had more pesticide risk when imported rather than U.S.-grown. This is just a good reminder that buying locally grown can have great benefits.

In Summary

Choosing between organic and conventional produce involves balancing health benefits and costs. While organic options reduce pesticide exposure and support sustainable practices, conventional produce still provides essential nutrients and is often more affordable. Awareness of high-risk fruits and vegetables can help you can make informed choices that align with both your budget and health goals. Ultimately, the best decision is the one that fits your lifestyle and helps you maintain a healthy, balanced diet.

References & Resources

1. Stanford University Study on Organic Foods:
   • Smith-Spangler, C., et al. (2012). “Are Organic Foods Safer or Healthier Than Conventional Alternatives?: A Systematic Review.” Annals of Internal Medicine.
2. Consumer Reports: Produce Without Pesticides:
   • Consumer Reports. (2023). “Produce Without Pesticides.”
3. Environmental Working Group’s Dirty Dozen List:
   • Environmental Working Group (EWG). (2024). “EWG’s 2024 Dirty Dozen™: Top Fruits and Vegetables with the Most Pesticide Residues.”
4. FDA’s Pesticide Residue Limits:
   • U.S. Food and Drug Administration (FDA). “Pesticide Residue Monitoring Program.”
5. Health Implications of Pesticides:
   • Zhang, L., et al. (2020). “Chronic Exposure to Pesticides and Human Health: A Systematic Review.” International Journal of Environmental Research and Public Health.
6. Sustainable Farming Practices:
   • Bourn, D., & Prescott, J. (2002). “A Comparison of the Nutritional Value, Sensory Qualities, and Food Safety of Organically and Conventionally Grown Food.” Critical Reviews in Food Science and Nutrition.
7. Research on Nutritional Differences Between Organic and Conventional Foods:
   • Barański, M., et al. (2014). “Higher Antioxidant Content and Lower Cadmium Levels in Organic Compared with Conventional Crops: A Systematic Review and Meta-Analysis.” British Journal of Nutrition.