Chocolate Energy Bites

More energy bites! I just love having these in the fridge- available whenever I'm in a rush, hungry without any ready-to-eat food, or wanting a little dessert. I make them pretty small because they are high calorie from so many nuts and dried fruit. So easy to make so try them out this weekend!

Chocolate Energy Bites

dairy-free, grain-free, vegan, paleo

Recipe by Emily Frizell

¾         cup                  pitted dates or dried figs

½        cup                   roasted cashews

2          TBSP.              hazelnut pulp (from making hazelnut milk)

1          TBSP.              hemp hearts

1          TBSP.              coconut flour

1          TBSP.              plant-based protein powder

1          TBSP.              unsweetened 100% cocoa powder

¼         tsp.                  salt

1          TBSP.              cashew butter

1          TBSP.              homemade hazelnut milk

¼         tsp.                  vanilla

Combine all ingredients in a food processor and process until completely mixed together and sticky enough to form into a ball.  Shape into 12 small energy bites (about 1 1/2 TBSP. each).

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. 

Nectarine & Caramelized Onion Mini Pizza Appetizer

Fruit on pizza started becoming popular when people realized they loved the sweet-savory combo.  Regular pizza is all savory.  It's fatty and salty from the cheese and meats.  But adding in some fruit gives it a whole different character.  It can also be a good option, health-wise.   Adding fruits adds flavor without lots of calories, no saturated fat, and no sodium

This is a super easy appetizer.  I didn't even bother to make my own pizza dough.  I just used sandwich thins, which easily act as thin crust for the pizza.  I used a little bit of two different cheeses: mostly colby jack and a little parmesan.  The colby jack was just a pre-sliced piece of cheese made for sandwiches.  I used half of it.  I just tore off pieces and put it on the bread.  I caramelized the onions over very low heat for about 25 minutes. Two most important things to remember when caramelizing onions: 1. Cut them all in uniform size; 2. Do not burn the onions.  I created the pizzas, then put them in the oven set to broiler for 4 minutes.  Our broiler sets to 550*F, which is pretty high.  I would recommend a little lower about 475*F.

Nectarine & Caramelized Onion Mini Pizza Appetizer

What you'll need:
- 1/4 cup chopped white onion
- 1 whole wheat sandwich thin
- 2 tsp olive oil, divided
- 2 tsp dijon mustard
- 0.5oz colby jack cheese, thinly sliced or shredded
- 1 small nectarine, thinly sliced
- 1/2 tsp parmesan cheese

What to do:
1.  Preheat the oven on a broiler setter (heat coming from the top) to 475*.

2.  Heat a skillet over medium heat; add 1 1/2 tsp olive oil.  Add onions and stir frequency.  Cook until onions are translucent, about 5 minutes.  Then lower the heat to low or simmer.  Continue to stir frequently for about 25 minutes, or until lightly browned.

3.  Separate the sandwich thin halves.  Spread the remaining olive oil over the the insides of each; then spread the mustard on each; top with colby jack cheese, then caramelized onions, then nectarines, and finally the parmesan cheese.

4.  Place each pizza on a baking dish.  Put in the top 1/3 of the oven (but not on the very top level) and cook for 3 to 3 1/2 minutes.  Watch these carefully because they will easily burn.  Recipe makes 2 servings.

Nutrition Information
140 calories, 19g carbs, 4g fiber, 5g protein, 6g total fat, 2g saturated fat, 225mg sodium

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!