Oats are grains, too!
In fairness to grains that are not wheat, this recipe is dedicated to the good, ol’ oat! Furthermore, since it’s summer in Texas and temperatures are climbing to 98 degrees with 98 percent humidity, I felt it proper to offer a recipe that does not require firing up the oven! Hallelujah!
There are a million variations floating around for this type snack, so I’m unsure whom to attribute the original recipe. At any rate, this version is the way we eat them in our house. Beyond satisfying my sweet tooth, these little guys have some redeeming nutritional qualities!
Refuel After Your Workout
These bites make a balanced post-workout snack as they have adequate ratios of carbohydrate (which replenishes used up glycogen stores) and protein (to repair and build muscle mass). It’s helpful to eat 1.5 grams of carbohydrate (as found in the oats) per kilogram of body weight within thirty minutes of finishing your cardio workout (1). A little bit of protein (provided by the peanut butter), is helpful after resistance training.
Of course, the amount of refueling depends on the duration and intensity of your workout.
Marathoner? Order up!
Walk around the blocker? Maybe just a nibble…
Need to be gluten free?
Oats can be cross contaminated with gluten. If you desire gluten-free, oats can be found labeled “gluten free” at most any health minded grocer. If not specially labeled as such, the oats probably are laced with gluten so choose accordingly. Furthermore, unless you’re medically diagnosed with Celiac Disease, gluten may not be your enemy. Explore my post about that for further education; Glyphosate: A Link to Gluten Problems? .
Six ingredients = exponential nutrition benefits
Each energy bite ingredient packs a punch. Here’s the nutritional breakdown:
- OATS: Source of soluble fiber, best when sprouted, and can offer protection against heart disease, diabetes and excess body weight.
- CACAO: A crunchy, dried cocoa bean that, when raw, can provide stellar amounts of minerals like magnesium, calcium, sulfur, zinc, iron, copper, potassium, and manganese. Cacao nibs also contain polyphenols called flavonoids, which give antioxidant properties (2). They’re a good source of monounsaturated, heart-healthy fats as well as energy boosting B Complex vitamins.
- RAW HONEY: Raw, unprocessed honey is rich with active enzymes. Enzymes are the helpers that serve as catalysts for important, vital bodily functions including digestion and nutrient absorption.
- COCONUT: Coconut is popular these days for its healthy saturated fat (saturated fat has gotten a bad rap, but it’s actually quite healthful) as well as its Laurie acid, which can combat pathogens in the body.
- PEANUT BUTTER: Packed with Vitamin E, potassium, protein and mono-unsaturated fatty acids. MAKE SURE your peanut butter is ORGANIC! You know me, I encourage going 100% organic. With peanut butter, it’s an especially important consideration as non-organic varieties contain questionably harmful aflatoxins. Aflatoxins are proven connected to liver cancer in rodents and, presumably, humans (3). NO JIFFY!
- SEA SALT: In moderation, sea salt provides trace minerals and electrolytes we need for good circulation, hydration, thyroid and adrenal function (4).
- SMOOTHIE MIX: I enjoy adding a greens-rich smoothie mix to energy balls for added nutrition (and chocolately flavor).
And now for the good stuff!
Post-Workout oatmeal energy bites
- 2 cups sprouted, rolled oats
- 1 cup cacao nibs
- 1 cup shredded coconut
- 1 cup sprouted nut butter such as almond or pecan
- 2/3 cups raw honey
- Dash of sea salt
- 1/4-1/2 cup collagen powder, as desired
- Do NOT preheat oven (Hallelujah!)
- Mix dry ingredients, thoroughly.
- Add wet and again, mix throughly.
- Refrigerate for twenty minutes (this will help the batter hold together for shaping).
- Remove from fridge and roll into walnut sized balls.
- Store in refrigerator.
Nehemiah said, “Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared. This day is holy to our Lord. Do not grieve, for THE JOY OF THE LORD IS YOUR STRENGTH!” Nehemiah 8:10 NIV
With love and butter,
1. American Council on Exercise. ACE Health Coach Manual. San Diego: ACE, 2013. Print.