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

Fudgey Chocolate Chip Protein Bites!

Lately I’ve been in need of a pick me up mid-afternoon. I think I’m probably not the only one who might get a mid-afternoon slump of energy on a busy day? I created this recipe to give you a burst of nutritious energy and protein to keep you satisfied during your busy day. Of course.. I used my favourite Genuine Health Fermented Vanilla Vegan Protein Powder (I just can’t get enough of it!)

In all honesty, if I made these bites solely for myself I definitely would add in shredded coconut or coat them in it buutttttt.. not everyone likes coconut. So, I thought I would relax on the coconut today. However, if you love coconut like me… feel free to add in a tablespoon of coconut (or two) or roll them in coconut at the end before refrigerating. Chocolate and coconut is just too good to be true…

fudgey protein bites

Ingredients (makes ~18-20 bites): 

  • 1 1/2 cup large flake oats
  • 1 tbsp + 1 tsp cocoa powder
  • 1.5 tbsp maple syrup
  • 1 scoop Genuine Health’s Fermented Vegan Vanilla Protein Powder*
  • 1 tbsp Kirkland natural almond butter (at room temperature)
  • 1 tsp natural vanilla extract
  • 1/2 cup pitted packed dates**
  • 2 tbsp Silk Unsweetened Almond Milk
  • 1 tbsp coconut oil, melted (may swap for an alternative oil e.g. flax oil)
  • 1 tbsp psyllium seed husk (adds a fibre boost – you can swap for ground chia or ground flax)
  • 2 tsp ground flax
  • 1/3 cup dairy-free or dark chocolate mini chocolate chips

Instructions: 

  1. In a large mixing bowl, combine 1 cup large flake oats, cocoa powder, protein powder, and flax meal. Mix.
  2. In a small microwavable dish, add 1/2 cup dates with 2 tbsp water. Heat on high for 40 seconds to soften the dates. Mash the dates.
  3. Add the dates to the mixing bowl.
  4. In the same microwavable dish, melt the coconut oil. Add to the mixing bowl when it has turned liquid.
  5. Pour this mixture into your food processor, Vitamix, or Ninja. Add the maple syrup, vanilla, and almond milk. Blend.
  6. Remove the pureed mixture from the processor and add back into the mixing bowl. Stir in the remaining 1/2 cup large flake oats and psyllium seed husk using a spatula. It should be dense and hard to mix. Use your muscles!
  7. Last but not least, fold in your dark chocolate chips and shredded coconut if desired.
  8. Roll into bite sized balls (make sure each bite has some chocolate chips! They tend to fall to the bottom of the bowl). Store in the refrigerator.
  9. Enjoy chilled. Store in the refrigerator and enjoy for up to 5 days. 

 

*I use Genuine Health’s Vegan Protein powder because of its great taste and vanilla flavour it adds to recipes. It is also fermented so your body will absorb a great percentage of the proteins! If you swap this protein powder for another I cannot guarantee the flavour or consistency will stay the same. Feel free to swap at your own risk!

**I buy dates in pitted and packed blocks. To make it easier for blended and even distribution in recipes, I always heat the dates to soften them with 1 tbsp water per 1/4 cup pitted packed dates. This makes for easier mashing. 

Nutrition Facts Per bite:

Calories: 67 caloriesCarbs: 9.6g, Fibre: 2g (Net Carbs: 7.6g), Fat: 2.3g, Protein: 3g, Sugars: 3.8g

fudgey protein bites 2

 

One-Minute Chocolate Mug Cake (Vegan-friendly)

Tomorrow night I will be running a class for a group of single ladies. “Cooking for one!” We all need something a little sweet and sometimes its hard to come up with the time and energy to whip up a treat when it’s just for yourself. Well…very little time and energy is required for this tasty treat! Get excited…you can whip this delicious dessert up in just a minute in the microwave or 14 minutes in the oven.

I tried the recipe in the oven and microwave. Both options work equally as well. So it is really up to you. If you have a microwave you can save some time and do it this way. If you want to make more than one (you’ll probably want to) I recommend mixing up a few to bake in a muffin tray.

This mug cake can hardly even be considered a cheat as it’s made with wholesome and limited ingredients. I adapted this recipe from Chocolate Covered Katie’s recipe. Absolutely love how it turned out. Ooooey goooey, moist, and delicious. I topped ours with SoDelicious Coconut Whip Cream  (heaven) and a little shredded unsweetened coconut. You can also add dark chocolate chunks (>70% cacao) for an antioxidant boost!

chocolate mug cake 1 min

One-Minute Chocolate Mug Cake

Ingredients:

  • 1 tbsp cocoa powder
  • 3 tbsp spelt flour (Bob’s Red Mill)
  • 1/8 tsp salt
  • 1.5 tsp sugar
  • ¼ tsp baking powder
  • Pinch of stevia (1/8 tsp)
  • 3 tsp coconut oil, melted
  • 3.5 tbsp unsweetened vanilla almond milk

Directions:

  1. In a microwave-safe mug or small bowl combine the dry ingredients. Mix thoroughly.
  2. Melt the coconut oil.
  3. Add all liquid ingredients and mix thoroughly with a spoon.
  4. Microwave in mug for 40-45 seconds.
    1. OR if you choose to bake this item. Preheat the oven to 350F.
    2. Spray a muffin tin with coconut oil spray or desired greasing ingredient.
    3. Pour into greased muffin tin.
    4. Bake for ~10-14 minutes.
    5. Remove from the oven and allow to cool.
  1. Enjoy warm or cooled. Top with melted chocolate, shredded coconut, coconut whip cream, whatever your heart desires!chocolate mug cake minchocolate mug cakee

Coconut Chocolate Chunk Energy Bites

oat chocolate coconut

Ingredients (serves ~20 bites):

  • 1 ½ cup Quick Cooking Oats
  • ½ cup natural almond butter
  • 3 ½ tbsp maple syrup
  • 1 ½ tbsp coconut oil, melted
  • 3 tsp hemp hearts
  • ½ cup shredded unsweetened coconut
  • ¼ cup dark chocolate chunks, chopped
  • 1 tsp vanilla extract
  • ¼ tsp ground sea salt

Directions:

  1. In a large mixing bowl, combine oats and room temperature almond butter. Mix thoroughly.
  2. Add in the melted coconut oil. Mix thoroughly.
  3. Combine the rest of the ingredients with regular mixing. Fold in the chocolate chunks last.
  4. Roll in to bite-sized balls and store in the refrigerator.
  5. Enjoy chilled.  🙂

THE BEST Southwest Dressing (Wholesome Ingredients, Vegan, & Delicious!)

I tried out Vegenaise for the first time back in December…. and fell in love! It is an egg-free mayonnaise. You can opt to use regular mayo or ..I would recommend trying out Vegenaise for this recipe. You won’t regret it. I think it tastes better than the traditional egg mayo. No need to be vegan to enjoy this dip.. it will be a hit with the whole family!

mayo

Ingredients:

  • 1 cup Vegenaise “egg-free mayonnaise”
  • 2 tbsp water
  • 1 tbsp honey or agave
  • 2 tsp apple cider vinegar
  • 2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1 tsp fresh minced garlic
  • 1 tsp onion powder
  • 1 tsp ground cumin
  • 2 tsp lime juice
  • Pinch of cayenne

Directions: Mix ingredients together, in the order above, using a whisk. When all ingredients are combined, store in the refrigerator to chill. Serve cold.

*You can top this creamy dressing on salads, sandwiches, use it as a dip for chips, veggies, and much more! It is by far my favourite dressing I have created. Try it out!* This is the same dip that I featured in my sweet potato fry recipe. Great for dipping 🙂

image

Chocolate Chunk Energy Bites… with a surprise ingredient!

Guess what these energy bites are made of?! Primarily CHICKPEAS! Who would have thought?

Chickpeas are a low fat alternative to use in many recipes. Chickpeas are also a great plant-based source of protein, fibre, B vitamins, and iron. Tonight I am hosting a class on this Versatile Bean at our Sobeys Stratford. This is one of the few recipes I came up with to demonstrate this little bean’s great versatility! More recipes will be coming your way after our class.

chocolate chunk energy bites

Ingredients (Makes ~ 24 small bites):

  • 1 ½ cups canned unsalted chickpeas, rinsed and drained
  • ½ cup natural almond butter
  • 3 tbsp natural honey
  • ½ tsp cinnamon powder
  • 1/3 cup + 2 tbsp Bob’s Red Mill Gluten-free Quick Cooking Oats
  • 1 1/3 cup oat flour (gluten-free Bob’s Red Mill)
  • ½ tsp vanilla extract
  • 3 tbsp pure maple syrup
  • 70% cacao dark chocolate chunks

 

Directions:

  1. In a food processor, combine the rinsed/drained chickpeas, almond butter, honey, cinnamon powder, and vanilla.
  2. Process these ingredients until completely combined into a thick puree.
  3. Using a spatula, scrap the mixture from your food processor into a large mixing bowl.
  4. In the large mixing bowl, add the oats (a small amount at a time) and mix in thoroughly.
  5. Next add the maple syrup and mix.
  6. Finally, add your flour. Add ¼ cup at a time with regular mixing. (It is difficult to combine so the smaller amount at a time, the better).
  7. Fold in your dark chocolate chunks.
  8. Form the mixture into bite sized bites and place in the refrigerator for storage.
  9. Eat chilled and enjoy 🙂

Cauliflower Pizza Crust

 *This recipe is a low carbohydrate alternative to regular pizza dough.  It can also be made gluten-free.*

TIP: If you do not want to end up eating your pizza with a fork and knife, I recommend going light on the cheese or cooking both sides of the crust before doing your toppings. How? Cook the crust for ~10-15 minutes until browning and then use a plate to remove the crust from the parchment paper. Slide/place the cauliflower crust back on the parchment paper so that the bottom side is now turned up. Bake for ~10-15 minutes again until this side is browning. After both sides are baked – add your toppings and put in the oven one last time.

cooked final pizza
Prep time: 10 minutes.
Crust Cook time: 10-15 mins (more if you are cooking both sides)
Total time: ~40 minutes

Ingredients:

  • 1 bag of fresh or frozen cauliflower florets (500g)
  • 1/3 cup grated parmesan (from container)
  • 2 tbsp spelt flour (or gluten-free flour of choice.. e.g. almond meal)
  • 1 tsp nutritional yeast
  • ½ tsp garlic powder
  • 1 tsp oregano
  • 1 tsp basil
  • ¼ tsp ground sea salt
  • ¼ tsp ground black pepper
  • 1 egg
  • 1 cheese cloth

Instructions:

  1. Preheat the oven to 450F.
  2. Place the chopped cauliflower florets in the food processor. Pulse for approximately 30 seconds until the cauliflower resembles snow.
  3. Place the ground cauliflower in the microwave-safe container. Microwave for 3 minutes covered.
  4. Remove from the microwave and allow to cool.
  5. Place cauliflower on the cheese cloth and ring out as much water as you possibly can. (Squeeze as hard as you can! The more water removed the better your crust will turn out).
  6. When finished removing the water, place the cauliflower in a large mixing bowl.
  7. Add every ingredient except for the egg. Mix.
  8. Add the egg last and stir until the mixture is fully blended together.
  9. When evenly combined, spread and pack down the mixture onto a baking sheet lined with parchment paper. Make into your desired shape.
  10.  Bake for ~10-15 minutes until browning. Remove from the oven.
  11.  Add your favourite pizza sauce, toppings, and whatever your heart desires!
  12.  Bake for 5-10 minutes. Enjoy 🙂

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