Almond & Oats Energy Bites

There are so many different ways to make the popular "energy bites" or "energy balls." So trust me, I will be making some new variations soon! They're easy to make- through everything in a food processor and pulse until it all come together, then roll into small spheres.

I eat these when I am in need of some energy (hence the name). When I don't other snacks around the house (because I eaten all my RxBars) these are an easy go-to. I don't eat them when I am trying to eat a low-calories snack. These things have plenty of calories, mostly from fat. But they also have some protein and fiber and are fairly low carb. So don't be afraid- just keep your portion small. There is plenty of energy in a small portion!

Almond & Oats Energy Bites
Dairy-Free, Gluten-Free, Vegan
Recipe by Emily Frizell, R.D.

(makes 5 servings)

½        cup                  almond butter

1/3     cup                  old fashion oats

2          tsp.                  monk fruit sugar (or coconut sugar)

1          TBSP.              green banana or coconut flour

1          tsp.                  vanilla

1          TBSP.              water (or espresso, or other liquid)

Process ingredients through vanilla in food processor until smooth and forms a dough. Add a few drop of water at a time if dough is not wet enough. Scoop 1 TBSP. of mixture and roll into a ball. Refrigerate for up to 2 weeks. 

Chocolate Banana Peanut Butter Pancakes

Some mornings I cannot figure out what to eat.  If I grab something like yogurt or an apple, I am always (and reasonably) hungry about an hour later.  So I wanted to make something that I can grab on my way out the door and it will keep me full, for at least the next 3 hours.  These pancakes are sweetened mostly with bananas.  There is minimal added sugar per pancake.  The combination of white and whole wheat flour adds a little fiber and protein without changing the texture too much.  The peanut butter help increase the protein and healthy fats.  Depending on how large you make the pancakes, 2 or 3 might be a good meal size.

These would be great for Easter brunch, served with fresh fruit.

What you'll need:
- 2 bananas (ripe)
- 2 tbsp peanut butter
- 3 tbsp sugar
- 1 egg
- 1/2 cup whole wheat flour
- 1/2 cup white flour
- 1 tsp baking powder
- 1/2 tsp vanilla
- 1/4 cup nonfat milk, plus 2 tbsp
- 1/8 tsp fine salt
- dark chocolate morsels

What to do:
1.  Mash bananas.  Mix in peanut butter, sugar, and egg, until mixture is smooth.  Add in both flours, vanilla, milk, and salt.

2.  Heat a flat pan over medium heat, or use a griddle.

3.  Make pancakes using ~ 1/4 cup mixture.  When the tops of the pancakes start to bubble, add 3 or 4 chocolate morsels per pancake.  Wait until the bottoms are golden brown to flip.

10 Ways with Apple Butter

This is not a recipe for apple butter, though I would like to try to make my own some time.  This is a post about the many different things you can flavor with apple butter.  Apple butter does not actually contain any butter and is actually 100% fat-free.  It is made by cooking apple puree and sugar on low and slow.  Many apple butter recipes are made in a crock pot because that is the perfect low and slow cooking gadget.  Here are some ways you can use apple butter to help make a healthy dish:

Peanut Butter Apple Butter Sandwich
Substitute half the peanut butter on your whole wheat toast in the morning and add 1 tbsp apple butter

Apple Pecan Oatmeal
Combine 1/2 cup plain quick cooking oatmeal, 1/2 cup nonfat milk, 1 1/2 tbsp apple butter, 2 tbsp chopped pecans.  Cook according to oatmeal directions.

Sweet and Savory Appetizer
Cut a whole grain French baguette into 1/2" slices.  Spread 1 tbsp apple butter over each slice.  Top with 1 tsp crumbled goat cheese.  Set oven to broil and melt cheese for 2 - 2 1/2 minutes.

Apple Walnut Parfait
Combine 1/2 cup plain Greek yogurt with 1 tbsp apple butter.  Top with chopped walnuts and diced apple.

Caramel Apple on the Rocks
Combine 1 tbsp apple butter, 1/4 cup apple juice, 1 oz caramel vodka, 1 oz vodka, 2 oz water.  Shake with ice and serve.

Sweet Cheddar and Chicken Grilled Cheese
Spread 1 tbsp apple butter on one slice of whole grain bread.  Top with 1 slice extra sharp cheddar cheese and 2oz deli chicken meat.  Cook on a flat skillet or in a panini maker.

Apple Cider Cupcakes
Using your favorite white or vanilla cupcake recipe, substitute half the fat for an equal amount of apple butter, and use apple cider in place of the recommended liquid.

Chicken Apple Pecan
Instead of coating chicken in egg and breadcrumbs, try this healthier mix.  Coat chicken breast halves in apple butter, then dip in a mixture of finely crushed pecans, dried parsley, ground pepper, salt, and a pinch of nutmeg.  Place on a hot nonstick skillet and cook each side 2 minutes, until golden brown.  Move chicken to a baking dish and cook in a preheated oven at 350*F for 22 - 25 minutes.

Apple Butter Snack Dip
Apple butter can also be a fun dip.  You can use whole grain crackers, cinnamon graham crackers, apple slices, and banana and raspberry skewers to dip into the apple butter.

Sweet and Tangy Apple Salad Dressing
Combine 1 tbsp apple butter, 3 tbsp apple cider vinegar, 1/4 cup canola oil, 1/4 tsp ground celery seed, 1/4 tsp ground dried onion, 1/4 tsp ground dried mustard, and a pinch of salt and pepper.

Spicy Chipotle Hummus

Garbanzo beans conveniently come
in two sizes

I bought tahini (sesame seed paste) for another recipe (the sweet potato and bean veggie burger).  The tahini came in a huge container.  I know hummus uses tahini, so I figured this would be a good way to use some of it up.  I started with simple plain hummus.  I put some of that aside.  Then I added some chipotle pepper, agave nectar, more lemon juice, cumin, and paprika.  I still have a ton of tahini left, but I also have some delicious plain and spicy hummus.

Spicy Chipotle Hummus

What you'll need:
For plain hummus:
- 7.75oz can garbonzo beans
- 2 1/2 tbsp tahini
- 2 1/2 tbsp lemon juice
- 2 1/2 tsp minced garlic
- 2 tbsp olive oil

For spicy hummus, add in:
- 2 chipotle peppers canned in adobo sauce (or only one if you want it very mild)
- 2 tsp lemon juice
- 1 1/2 tsp agave nectar
- 1/4 tsp paprika
- 1/8 tsp cumin

What to do:
Combine everything in a food processor and blend until silky smooth

Dip pita chips in the hummus or use it as a spread for a sandwich.  I spread the spicy hummus over the inside of a pita, then tossed in some greens, added a few slices of avocado, red onion, and cherry tomatoes.  I also used it in a quesadilla to add in spiciness and flavor. 

A Dietitian's Snack Food

I have two snacks pretty much every day. One snack at 10 or 11am, then again around 3:30pm. It's like clockwork for me. I realize I am hungry, and I know what time is.

One of the easiest things to bring to work with me is fruit and nuts. I get 1/4 cups nuts such as almonds or walnuts then grab an apple or nectarine or 1/2 cups of grapes or berries. It's really easy for me to eat between seeing patients without making a mess or taking a long time to eat.

Today I am eating walnuts and blueberries. This is a good combination of buttery flavor from the nuts and sweet and tangy from the blueberries. You get some healthy fats, including omega 3s, from the nuts and some fiber from both the nuts and fruit. Also, these two foods are super high in antioxidants and certainly make it onto my Super Foods list.

So you want a healthy quick no-preparation-needed snack? Grab some fruit and a healthy 1oz portion if nuts!