If you haven’t made energy bites yet then you’re missing out on one of the quickest, easiest and healthiest snacks. With a few ingredients of your choice (just 6 for this recipe) this snack can be thrown together in less than ten minutes. Any closet cookie dough fans out there? Well, I think these will be right up your alley (without the scare of salmonella!).
Adding plant-based protein powder to energy bites can help manage blood glucose levels. Not only does this maintain energy throughout the day, but also helps prevent insulin resistance in the long-term. Protein is also necessary for muscle recovery, especially if we are physically active.
I often throw in a fat source like coconut oil which contains medium-chain fatty acids (MCTs). While some studies have found that coconut oil may increase LDL cholesterol, evidence also shows that it can increase HDL cholesterol and decrease inflammation due to its high antioxidant content. MCTs are unique as they are quickly metabolized and used for energy (as opposed to long-chain fatty acids found in olive oil, nuts, avocado, fish and animal meat).
Lastly, coconut flour is a gluten-free flour alternative that conveniently lowers the overall glycemic load of baked goods (while also adding extra coconut flavor). This recipe is already relatively low in glycemic load but the coconut flour can help counteract the sugar in the dates.
Ingredients (for 16 bites):
- 1 cup dates, pre-soaked for 15 min in water
- 2 scoops vanilla plant-based protein powder
- 1/2 cup coconut flour
- 1/2 cup unsweetened coconut
- 1 tbsp coconut oil
- 1 tsp vanilla
- 1/2 cup water (or as much as needed to blend)
- Blend all ingredients together using a food processor or high speed blender.
- Form dough into bite-sized balls and place on a cookie sheet lined with parchment paper.
- Eat immediately or store in the refrigerator.
- plant-based protein = helps decrease high cholesterol, manage blood sugar levels, helps build lean muscle mass
- coconut oil = while research is mixed, coconut oil has been shown to be anti-inflammatory, and may improve cholesterol profiles by increasing HDL cholesterol levels (the ‘good’ kind), may support weight management, may positively impact thyroid function
- coconut flour = high fiber, gluten-free alternative, decreases glycemic effect when added to baked goods