Diaries of a Plant Powered Dietitian

Apps & Snacks

Revamp your trail snacks with homemade energy bites

When I hit the mountains for a hike, a trail run, or just some camping and outdoor fun, I need fuel, and sometimes granola bars just get a little boring. Enter these little energy bites – they are super easy to make (not to mention preservative free) and can be rolled into balls for a quick snack to give you a healthy amount of carbohydrates, fat, and protein to help you power through. Simply toss into a resealable bag and carry around with you on the trail or throw in your camping bag (I actually recently used these on a 20 mile through hike I did in the North Cascades and they were a life saver).

Peanut Butter Goji Berry Bites   Nutrition Information (serving size: 2 balls): CALORIES 156 CARBS 18 grams FIBER 3 grams FAT 7 grams PROTEIN 6 grams

Peanut Butter Goji Berry Bites

Nutrition Information (serving size: 2 balls): CALORIES 156 CARBS 18 grams FIBER 3 grams FAT 7 grams PROTEIN 6 grams

To make, combine the following ingredients in a food processor, shape into 1” balls, and store in the fridge for a quick snack.

Peanut Butter Goji Berry Bites

The star of the show in these energy bites is the goji berry – an exotic berry that originated in China. They are typically sold in the dried form in the United States. Dried goji berries are rich in vitamin A (one serving contains 180% of the daily value) and packed with immune boosting vitamin C, bone building calcium, and are an especially rich source of iron for a plant-based food. Goji berries are also a good source of fiber and protein (a one ounce serving contains 4 grams of each). If you can’t find goji berries in your local grocery store, you can substitute dried cranberries (this will make for a slightly sweeter flavor and add a bit to the carbohydrate content). I added peanut butter to these (because who doesn’t love peanut butter?) and hemp hearts which are rich in omega-3 fats to help fight inflammation and sore muscles.

Ingredients:

  • 1 cup dried old fashioned rolled oats

  • 4 tablespoons natural peanut butter

  • 3 tablespoons hemp hearts

  • ½ cup dried goji berries *may sub dried unsweetened cranberries if desired

  • 1 tablespoon raw honey

  • 1/8 tsp. salt

  • ¼ cup cold water

Directions: Combine all ingredients in a food processor or powerful blender and pulse until the mixture makes a paste that can be formed into balls (it should be a little chunky). Roll mixture into 1” balls and place on parchment paper in an airtight container. Store in the fridge for up to 1 week. Makes about 14, 1 inch balls.

“Almond Joy” Energy Bites

These energy bites mimic the flavor of Almond Joys with their almond butter, coconut flakes, and chocolate chips. I added flaxseed, chia seeds, and oats for an extra boost of protein and fiber.

Almond Joy Energy Bites   Nutrition Information (serving size: 2 balls): CALORIES 194 FAT 10 grams PROTEIN 5 grams CARBS 24 grams FIBER 4 grams

Almond Joy Energy Bites

Nutrition Information (serving size: 2 balls): CALORIES 194 FAT 10 grams PROTEIN 5 grams CARBS 24 grams FIBER 4 grams

Ingredients:

  • 1 cup oats

  • ¼ cup shredded coconut

  • 3 pitted medjool dates

  • 4 tablespoons natural almond butter

  • ¼ cup semi-sweet chocolate chips

  • 2 tablespoons chia seeds

  • 2 tablespoons ground flaxseed

  • ½ tsp. vanilla extract

  • ¼ tsp. cinnamon

  • 1 tablespoon raw honey

  • ¼ cup cold water

Directions: Combine all ingredients in a food processor or powerful blender and pulse until the mixture makes a paste that can be formed into balls (it should be a little chunky). Roll mixture into 1” balls and place on parchment paper in an airtight container. Store in the fridge for up to 1 week. Makes about 14, 1 inch balls.


Natalie Colla