This snack is easy to prepare and everyone in the family can enjoy! Try adding chia seeds for added fiber and heart-healthy omega-3 fats. Remember, when buying peanut butter aim for something natural with peanuts and salt as the only ingredients to cut down on added sugars and oils.
Watch community nutrition educator Bridgette Bostic, R.D.N., make energy bites:
Ingredients:
Basic dough:
3/4 cup nut butter (peanut, almond, sunflower)
1 cup rolled oats, old-fashioned or quick
1/3 cup honey
1/3 cup dried whole milk
1 teaspoon vanilla extract
Mix-ins:
1 tablespoon chia seeds or poppy seeds
Unsweetened coconut, toasted or untoasted
Mini chocolate chips
Diced dried fruits
Ground nuts
Wheat or oat bran
Crushed cookies or graham cracker crumbs
Sunflower or pumpkin seeds
In a large bowl mix together the nut butter, oats, honey, dry milk and vanilla.
Using 2 cups total as your guideline, add in your mix-ins. If you are using chia seeds or poppy seeds, use only about 1 tablespoon as part of your mix-ins. Chia seeds especially can cause gastric distress if consumed in too large a quantity.
Use your hands to blend and mix together all the ingredients. If the mixture is a bit dry, you can add more honey; add more oats if the mixture is a bit too sticky. This “recipe” is very flexible; consider it simply a starting point.
Using your hands, two spoons or a tablespoon cookie scoop, portion the dough out to the size of ping-pong balls. Place on a parchment-lined sheet pan to rest and firm up for about 20 minutes. Store in an airtight container in the fridge for up to 2 weeks. Makes about two dozen.
Nutritional Information per energy bite:
Calories: 140; Total Fat: 7g; Saturated Fat 2.5g; Trans Fat 0g; Cholesterol 0 mg; Sodium 45mg; Total Carbohydrate 19g; Dietary Fiber 2g; Total Sugars 13g; Protein 3g
Printable recipe available at: https://www.kingarthurflour.com/recipes/no-bake-energy-bites-recipe
