- 2 cups dates, pitted (100g)
- 1 cup almonds
- 1/4 cup unsweetened cocoa powder
- 1/2 cup unsweetened coconut
- 1/4 tsp sea salt
- 1/2 tsp vanilla extract
- 1/4 tsp almond extract
- 1-2 T. unsweetened almond milk (optional, if needed)
- Put 1/2 cup of coconut flakes into the food processor and process to break up flakes slightly (about 1 minute). Do not over-process or it will become coconut butter.
- Remove flakes and set aside
- Place dates in the food processor and process until they have broken up and come together into a ball.
- Break up date ball with hands and add in almonds, cocoa powder, 1/4 cup of coconut flakes and sea salt.
- Process for several minutes, scrapping down the sides as needed.
- Add in vanilla and almond extract and 1 T of almond milk.
- Process until mixture comes back together into a ball. If it doesn’t do this, add in 1 more tablespoon of almond milk.
- Remove mixture from the food processor and roll into 20 balls.
- Roll each ball in the remaining 1/4c coconut flakes.
- Store in an airtight container in the fridge for several weeks.
Last week I met up with Evie Claire Photography and took a couple of fitness photos with Gianna to celebrate her 6-month birthday. Afterwards, I went and got a slice of carrot cake from a local bakery. I was relieved that the photos were over, and I was happy with how my weight loss was progressing over these past 6 months, with only 4 pounds to go to reach my pre-baby weight of 132. While I do not often celebrate with food, I did feel like having a treat.
So I got home and put my sweatpants on, and I dove into this white flour, white sugar triangle slice of carbs and fat. I ate half of a large slice…and waited…and then it hit me. The sugar rush, followed closely by the sugar crash, and the headache.
It had been a while since I’d had it, since I really do not eat typical baked goods that often, and now I had remembered why. They really make me FEEL like crap!
I follow a flexible dieting plan called IIFYM, so I can eat whatever I want as long as it fits my macros. I just choose foods that are usually free of refined sugar because of the way they make me feel.
I do love the flavors of carrot cake, so that inspired me to create these little bites of goodness. I hope you enjoy them as much as I do. They are excellent pre and post workout, since they have less than 5g of fat and fiber per bite and are 60 calories each.
Carrot Cake Energy Bites
recipe modified from A Sunshine Mission
Makes 17 bites. Macros per bite: 60 calories, 1g fat, 13g carbs, 1g protein, 2g fiber, 8g natural sugar
1 cup pitted dates (150g)
1+1/2 cup shredded carrots (150g)
1 cup oatmeal (quick or old-fashioned)
1/4 cup raisins (optional)
1/4 cup unsweetened coconut
pinch of sea salt
1 teaspoon cinnamon
1/4 teaspoon fresh or ground ginger
- Process all ingredients in a food processor until a ball of dough forms.
- Remove dough from food processor and roll into bite-sized balls with your hands.
- Place in the fridge for 1 hour to harden, and store them there between enjoyment.
I love these dense little bites of goodness because they are packed with protein (12g per bite) and low in sugar. They are perfect post workout or right before bed as a sweet nighttime treat.
Mix the following in a bowl:
1 scoop chocolate protein powder (recommend Vega)
2T. powdered peanut butter
2T. ground flaxseed
1/4c. quick oats
4t. cacao nibs
1/2c. unsweetened vanilla almond milk (or use plain)
1-2T. Stevia (to taste)
Form into 3 large bites. Add more almond milk if needed. Roll in unsweetened coconut.
They are very dense, so you really only need 1/2 or 1 at a sitting. I like to enjoy mine with coffee or almond milk.
**For best results refrigerate for at least 8 hours before eating.**
Recently, I have been finding myself in the Whole Foods bakery…A LOT.
I am completely hooked on their Vegan Gingersnaps. They are big, chewy and delicious, and I love ginger. Since I track my macros (carbs-protein-fats), I try to build them into my day so that I can treat myself to them a couple of times a week. I found in My Fitness Pal that the “Lg. Vegan Gingerbread Cookie (Whole Foods)” had only 70 calories, was low in sugar and low in fat. Score, right?! Well, I am starting to think that this is too good to be true, and unfortunately, when things are too good to be true, they are not true.
So, I took it upon myself to create my own recipe, using a few different recipes and a lot of trial and error, and here’s what I came up with.
And no, they don’t have 70 calories each, more like 129 calories each, but they are damn delicious.
I hope you enjoy them as much as I do (and am, right now)!
Vegan Chocolate Chip Gingersnaps
macros per cookie, makes 12: 129 calories, 9.8g fat, 8.6 carbs, 3.1g protein, 1.9g fiber, 5.5g sugar
Ingredients (recommend organic when possible):
1 1/2 c. almond meal flour (recommend Bob’s Red Mill)
2T. coconut oil, melted
3T. unsulphured blackstrap molasses
1T. pure maple syrup
1/4t. ground cloves
1T. ground cinnamon
1t. baking powder
1T. semi-sweet mini chocolate chips (use Enjoy Life for vegan)
- Preheat the oven to 350 degrees F.
- Add the dry ingredients to a bowl and mix together.
- Pour in the molasses and oil and mix well.
- Refrigerate dough for 30 minutes to allow to harden.
- Use a spoon to scoop out mounds of cookie dough. Form the dough into balls and place them on a baking sheet lined with parchment paper. Use a fork to press them down and form a cookie shape.
- Bake for 10 to 14 minutes or until browned around the edges.
- Allow cookies to cool at least 10 minutes before removing from the cookie sheet and enjoying.
One of the most requested recipes is for my protein muffins. I make these muffins a few times a month, and I always double the recipe and freeze all but 4 at a time in quart-sized freezer bags. That way, I can easily pull out 4 more from the freezer and always have fresh muffins on hand.
You can use any protein powder for this recipe, but I always recommend Vega because it tastes great, is plant-based (I eat meat but prefer it in the burger form in moderation), and is non-GMO (no weird, fake ingredients).
Chocolate Banana Protein Muffins
macros per muffin (makes 15): 170 calories, 5.6g fat, 24.1 carbs, 8.1g protein, 7.1g sugar, 6.2g fiber
Mix the following in a high-powered blender or Vitamix:
3 medium bananas (275g)
1 1/2 cups of pitted medjool dates (150g)
8T. nut butter (peanut, almond or cashew)
1 cup unsweetened vanilla (or regular) almond milk
Pour into a bowl and add the following:
2 scoops (2.6 oz) Vega Sport Chocolate protein powder
1.5 cups of wheat bran (recommend Bob’s Red Mill)
1.5 cups high fiber oat bran cereal (recommend Bob’s Red Mill), or quick oats (not instant)
2T. unsweetened coco powder
1 teaspoon baking powder
Divide into 15 greased muffin tins, and bake at 350 for 15-20 minutes until a toothpick comes out almost clear. It’s okay if they are a little undercooked, because they will cook more when you pull them out of the oven, and they are more moist this way. When cool, leave a few out, and freeze the rest for a rainy day.
These bites should come with a warning label. They are the perfect on-the-go snack pre or post workout or late night after dinner.
Be mindful and don’t sit down and eat 4-5 at once. This is very easy to do, and I speak from experience. While they are small, they are nutrient-dense. Enjoy!
macros (per bite, without coconut flakes, makes 16): 78 calories, 4.8g fat, 7g carbs, 3.2g protein, 4.5g sugar, 1.9g fiber
1c. (100g) pitted Medjool dates
3/4c. (84g) raw almonds
1T. finely ground flaxseed
1T. ground chia seed
1 scoop (1.3 ounces) chocolate protein powder
1T. unrefined coconut oil, melted
1/4c. (28g) organic raw cacao nibs
1/3c. unsweetened almond milk
optional: unsweetened coconut flakes
Pulverize all ingredients in a food processor. Form into 16 bites. Optional: Roll in unsweetened coconut flakes until covered. Store in an air-tight container in the refrigerator. Enjoy mindfully!