Back in Business Bites!

Hello…..It’s me!

I’m back.

After a slight hiatus from A Teaspoon of Bliss, I am ready to get back to the kitchen and get creative for all of you. We are starting off with one of my signature favourites. I make these energy cookies every week to have as a grab-and-go snack. Life gets busy, our blood sugars drop, and we tend to crave sweets and treats! Instead of rolling through the drive-through, whip up a batch of these to have on hand during the busy work week. No time for baking? Trail mix works too…. BUT I think we’d all prefer a cookie… let’s be honest.

Why did I call these “Back in Business Bites”? 1) Because HEY I’m back 2) They really do satisfy your hunger and let you get back to business.

TRail Mix Cookies

I tend to add protein to almost all of my baking items lately to satisfy my tummy longer and balance out those macronutrients. Up to you! If you are not a protein powder fan you can use a regular flour or nut flour as a substitute. This is a very flexible recipe – if you want to add flax, chia, more nuts, m&ms… do as you please!

Ingredients (makes ~14 cookies): 

  • 1/3 cup mashed dates
  • 1 mashed ripe banana
  • 1 1/4 cup large flake oats
  • 3/4 cup unsweetened medium flaked coconut
  • 1 scoop Vanilla protein powder (~30g)*
  • 1/3 cup natural peanut butter
  • 1 tbsp powdered peanut butter
  • 1/4 cup egg whites
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp baking powder
  • Fold in: 1/4 cup trail mix (mixed nuts & raisins) & 1/4 cup dark chocolate chips!
  • Not sweet enough? Add 1 tsp. stevia or a dry sweetener of choice

Instructions: 

  1. Preheat your oven to 350F.
  2. In a microwaveable bowl, place ~1/2 cup packed/pitted dates (break them up) in 2 tbsp of water. Microwave for 1 minute until softened. Mash until the dates resemble a puree.
  3. In a large mixing bowl, combine the rest of the ingredients in the order above using a spoon or spatula. Fold in the whole nuts, raisins, & chocolate chips last.
  4. Bake at 350F for ~15-17 minutes until browning. Remove and allow to cool.
  5. Store these bites at room temperature for 2 days. After 2 days I would recommend placing them in the refrigerator to keep their freshness. Consume within 5 days.

*I do not have a preference of protein powder brand. Sometimes I choose vegan and sometimes I choose a whey-based protein. Choose what works best for you. However, choose a vanilla flavour for the best taste profile in this recipe. If you’re interested, for this recipe I used North Coast Naturals Vanilla Iso-Protein-100 (https://www.northcoastnaturals.com/iso-protein-100).

 

Comment below or send me a message if you have any recipe requests! I am always looking for your input.

xx

B

 

 

PB Oatmeal Chocolate Chip Energy Bites

Happy Friday followers! I created this recipe because I recently tried the “Energii Bites” at Freshii and fell in love. I had to re-create them! I think based on my taste investigation as to what they use to create their bites… I came up with a recipe that tastes almost identical.

I added in some chia and flax meal for an additional fibre and healthy fat source. This is my favourite energy bite recipe I’ve created so far (…..that’s not chocolate). It’s a quick one bowl recipe to whip up… with no cooking (winning!). These bites are a great way to curb your cravings during an afternoon work day or fuel you through a weekend hike.

Energii bites

Ingredients (makes ~20 bites):

  • 1 + 1/4 cup large flake oats
  • 3/4 cup shredded unsweetened coconut
  • 1/4 cup mini dark chocolate chips
  • 1/2 cup peanut butter
  • 1 tsp flax meal
  • 1 tsp chia seeds
  • 1/4 cup honey
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract

Instructions: 

  1. Add 1 cup oats into a large mixing bowl. Begin to mix in the rest of the ingredients one at a time. Save the remaining 1/4 cup of oats and chocolate chips to mix in at the very end.
  2. Roll into bite-sized balls and store in the refrigerator.
  3. Store up to 5-7 days.
  4. Enjoy chilled!

Nutrition information per bite:

~90 calories, 5g fat, 8.5g carbohydrates, 3g protein, 4g sugar

Sprouted Honey-O’s Trail Mix

Honey O Trail Mix

I absolutely love One Degree Organics products. They truly stand by their motto of using only #REAL ingredients. This trail mix was created using their Sprouted Honey O’s.. (QUIT THE CHEERIOS for the real good stuff!!!) Their products can be found…almost everywhere! Sobeys, Whole Foods, Loblaws, etc. The benefit of using a product such as this in the trail mix is that it will be much lower in fats than an all nut trail mix.

More about the Honey O’s ingredients and nutrition facts can be found on their website: Click Here: **Sprouted Honey O’s**

My trail mix recipe:
Ingredients:
2 cups Sprouted Honey O’s
1/2 cup shredded coconut
1/4 cup almonds
1/4 cup raisins
1 tsp cocoa powder
1 tbsp coconut oil
1/4 tsp vanilla
1/4 tsp ground sea salt
Optional: dark chocolate chips

Directions:
In a skillet on low-medium heat, add 1 tbsp coconut oil and melt it.
Once coconut oil is melted, add the rest of the ingredients in the skillet and mix.
Mix/stir the combination in the skillet until starts browning (~5-7 minutes).
Remove from heat. Let sit to cool and enjoy 🙂
Honey O Trail Mix 1

Raw Fruit and Nut Bites

Raw Fruit & Nut Bites

Ingredients needed (makes 14 bites): 

  • 1 cup dates, pitted & soaked
  • 3/4 cup dried apricots, chopped
  • 1/3 cup pumpkin seeds
  • 2 tbsp flax seeds
  • 2 tsp chia
  • 1/4 cup dark chocolate chips (69% cacao)
  • 1/4 cup raisins

Directions: 

1. Put 1 cup of dates in the microwave with 1 tbsp water for 40 seconds to soften.
2. Mash the dates in a bowl.
3. Combine all the other ingredients and mix together.
4. Form into mini cookie bites and store in refrigerator.
5. Eat cold 🙂

These are a great quick snack to grab on the go, cure your hunger and give you a boost of energy!

Oatmeal Almond Cran Coconut Energy Bites

These energy balls are a perfect bite-size snack to boost your energy and tie over your hunger until dinner!

Combine and mix (serves 15):
3/4 cup Almond Butter
1 1/4 cup Hilray Gluten-Free oats
1/4 cup honey
3 tbsp shredded coconut
2 tsp chia seeds
3 tbsp dried cranberries
2 tbsp raw whole almonds or 1 tbsp sliced almonds

Roll into 15 small bite-sized balls. Store in the refrigerator. Eat cold 🙂

I would like to thank Hilray Whole Grains for their generous donation of gluten-free oats to me!! Their facility is completely wheat free and they guarantee uncontaminated oats for all of you who are gluten-conscious/celiac! Hilray is strongly committed to their no risk ‘pure oat oath’, providing a trustworthy and pure product for all of their consumers.
AND the best yet…their company began right in my home town of Thorndale, ON!
Farm to table..Home grown pride 🙂

Check out their webpage here: Hilray Whole Grains

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