No Bake Energy Bites
One of the key ingredients in these protein balls are chia seeds - an edible seed that originates from a desert plant, salvia hispanica, grown in Mexico. Chia seeds are rich in omega 3 fatty acids, protein, fibre, and calcium. Just 2 tbsp of chia contains the same amount of calcium as 100 grams of yogurt and almost double the amount of omega 3 fats in 1/4 cup walnuts. This Omega Protein bite makes a great, low sugar granola bar alternative for on-the-go breakfast or snacks.
1 cup rolled oats, dried
2 tbsp pepitas (shelled pumpkin seeds), chopped into pieces OR 1.5 tbsp hemp seeds
*1/4 cup almonds, chopped into pieces
1/4 cup soaked chia seeds (take ~2 tbsp chia seeds and add ~1/2 cup water. Let soak until the chia absorbes the water)
1/2 cup natural peanut butter
*2-3 tbsp honey
1 tsp cinnamon, ground
1/2 tsp vanilla extract
*To make low FODMAP, switch out almonds for walnuts or pecans and honey for maple syrup
Get messy! Use your (clean) hands to mix and blend. Roll into 12 balls and place in the freezer on a cookie sheet for 5 minutes. Store in the fridge.
Makes 12-14 bites
Each bite contains ~ 125 calories, 6 grams mono- and polyunsaturated fats, 4.5 grams protein, 12 grams of carbohydrate, 3 grams fibre, and 3 grams sugar (based on 2 tbsp honey)
Submitted by Brooke Bulloch, RD