Recipe with Rebecca - Energy Bites and Protein Balls

Energy Bites and Protein Balls

Fit For Life Physical Therapy

Rebecca Youngs, MS, RD, LD

Quick, easy, and packed full of nutrition!  These variations on energy and protein balls are great snacks to keep for on the go, or to have before a run.  Most of these recipes have dried fruit in them, which is a great source of simple carbohydrates, so they will digest fast and give you energy within 30 minutes!  Want to have them after a run or workout?  Pair with a protein source like chocolate milk, a protein shake, beef jerky, or crunchy edamame.

Birthday Cake Energy Balls

Ingredients

• ½ cup cashew butter
• ½ cup peanut butter
• ¼ cup maple syrup
• 1 scoop of unflavored collagen or protein powder
• 3 Tbsp. coconut flour
• 1 tsp. vanilla extract
• ½ tsp almond extract
• ¼ tsp. salt
• 5 Tbsp. rainbow sprinkles

Directions

1. In a large bowl, combine all ingredients. Place in the refrigerator for 30 minutes to set.
2. Remove the bowl and using a mini-ice cream scooper or a small spoon, scoop out a tablespoon sized amount of batter and roll into a ball.
3. Freeze for an additional 30 minutes.
4. Store on parchment paper in an airtight container.

Chocolate Chip Peanut Butter Energy Balls

Ingredients

• 1 cup old-fashioned oats
• 2/3 cup toasted shredded coconut
• 1/2 cup creamy peanut butter
• 1/2 cup ground flaxseed
• 1/2 cup semisweet chocolate chips
• 1/3 cup honey
• 1 tablespoon chia seeds
• 1 teaspoon vanilla extract
• Dash of salt

Directions

1. Stir all ingredients together in a large mixing bowl until combined.
2. Cover the bowl and chill in the refrigerator for 1-2 hours, or until the mixture is chilled and firm.
3. Roll into mixture into 1-inch balls.
4. Refrigerate in a sealed container for up to 1 week or freeze for up to 3 months.

Berry Bites

Ingredients

• 1 ½ cups cashews
• 10-12 dates, pitted and soaked in warm water for 20 minutes
• 3 large Tbsp. raspberry preserves
• 1 Tbsp. chia seeds
• 2 tsp. flax seeds
• 1/3 cup + 2 Tbsp. coconut flakes

Directions

1. In a food processor or high-powered blender, combine the cashews and dates. Pulse until the nuts have started to break down, and then blend on high until a paste forms.
2. Add in the raspberry preserves, chia seeds, flax seeds, and coconut. Pulse until the ingredients are combined.
3. Line a pan with parchment paper. Scoop out the date mixture. Roll into bite sized balls and refrigerate for 4-6 hours.
4. Store individually in small bags or wrapped in parchment paper lined container in the refrigerator.

Chocolate Energy Balls

Ingredients

• ½ cup pumpkin seeds
• ½ cup sunflower seeds
• ½ cup oats
• 1 Tbsp ground flax seed
• ½ tsp cinnamon
• 1 cup pitted fresh packed dates (soak in warm water for 10 minutes if too hard)
• ½ cup dried cranberries
• 2 Tbsp cocoa powder
• 1-2 Tbsp water
• Pinch of salt

Directions

1. In a food processor, combine all ingredients except water.
2. Process until ingredients are a fine crumb.
3. With food processor running, slowly drizzle in only as much water as needed to bring ingredients together to form clumps.
4. Scoop out one tablespoonful at a time. Using slightly damp hands, roll into ball shape about 3/4 to 1 inch in size.
5. Place the ball on tray or plate and cool in refrigerator for at least 2 hours.
6. Store in fridge or freezer.

Classic Energy Balls with Chocolate Chips

Ingredients

• 1 cup quick oats
• 1/3 cup flax meal (or ground flax seed)
• 1/2 cup sunflower seed butter (sub any seed or nut-free butter)
• 1/4 cup maple syrup
• 1/8 cup raw or toasted sunflower seeds
• 1/8 cup Enjoy Life mini chocolate chips (allergen friendly)

Directions

1. Place the oats and flax meal in a medium sized bowl. Stir to combine. Add the seed butter and maple syrup and stir to combine. Stir in the sunflower seeds and chocolate chips.
2. This mixture should form a dough that is easy to form into balls that stick together. If the mixture seems too dry, add a splash more maple syrup, or add a drizzle of coconut oil.
3. Using a small cookie scoop or tablespoon, roll the dough into balls. Transfer to a small storage container and keep in the refrigerator.

Coconut Date Balls

Ingredients

• 20 medjool dates (fresh)
• 2 tablespoons cocoa powder
• 2 tablespoons maple syrup
• 2/3 cup coconut flour 
• Toppings (optional)
• shredded coconut
• sprinkles
• sesame seeds

Directions

1. Cover dates with boiling water and let them sit for 10 minutes.
2. Shaking excess water off the dates, transfer to a food processor along with the cocoa powder, maple syrup, coconut flour and salt. 
3. Blend on low until everything is completely mixed and blended.
4. Use a cookie scoop to form 1 tablespoon sized balls and roll in the palm of your hand.
5. To get toppings to stick, you can immerse in the soaking liquid for a second, shaking extra liquid off before rolling in the toppings.
6. Store in an airtight container in the refrigerator.

Apricot and Coconut balls

Ingredients

• 5 cups of dried apricots
• ½ cup of coconut flakes
• Water

Directions

1. Place the dried apricots and coconut into your food processor and blend until sticky and in small pieces. This should take around 30 seconds.
2. Add water in teaspoon amounts if needed to combine the mixture.
3. Set in the refrigerator for 30 minutes.
4. Using a spoon, scoop out small balls of the mixture and roll. Store in an airtight container in the refrigerator to freezer.

Registered & Licensed Dietitian Rebecca Youngs is an avid marathoner, loves to work out, and has specialized her practice in gastrointestinal health, as well as sports nutrition and fueling athletes of all levels. She is available for individual consultations at Fit For Life Physical Therapy or through zoom video conference.

Fit For Life Physical Therapy cares for people of all activity levels - to help prevent, recover from, or rehabilitate sports & orthopedic injuries.  We are proud to move people every day.

Please visit our website https://www.fitforlifephysicaltherapy.com/, email us at info@fitforlifephysicaltherapy.com, or call or text us at any of the phone numbers for our three convenient locations inside Fleet Feet/FrontRunner stores:

Polaris:  1270 East Powell Road Lewis Center, Ohio 43035 ~ 614-981-2065

Upper Arlington:  1344 West Lane Avenue, Columbus, Ohio 43221 ~ 614-981-1979

New Albany:  5792 North Hamilton Road, Columbus, Ohio 43230 ~ 614-581-7441